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Kettlebell Exercises for MEN and WOMEN

To learn all of these exercises the proper way contact me for one-on-one or small group training.

This is a small sampling of kettlebell lifts, there are many more exercises out there that we do with kettlebells.

Deadlift

The king of all exercises! This lift will teach you how to safely lift anything off of the ground with ease. This includes groceries, dog food, children, people you don’t like, etc. It builds core strength and stability and flexibility in the hips and hamstrings. It will tone your body like no other drill. It is also provides the foundation upon which all other exercises will start from.

Single Leg Deadlift

A great drill to tone and strengthen the butt, thighs and midsection. Also great for ankle strength and core stability. As a side effect this drill will help people with bad backs, knees and ankles as it can help the body to learn to align the hips.

Squats and Lunges

You can't beat these drills for burning tons of fat, toning the whole body, strengthening the core, improving athleticism and overall making you a healthier person.

Swing

One of the world’s greatest exercises despite it’s simple appearance! Forge a strong enduring back, improve athletic performance and melt away body fat; all in this one simple drill that everyone from 70-year old grandmothers to world champion power lifters and strongmen do. This one single drill could transform your body.

Snatch

The Swing on steroids! This drill makes men and women out of mice. The US Secret Service uses this drill to test their Agents; if it is good enough for the people who protect our Presidents, wouldn't you say it is good enough for you? In order to get my RKC Certification I had to do 74 snatches without rest with a 53 lb kettlebell, a puker!

I have grandmothers, military personnel, athletes and regular gals and guys snatching safely and reaping the benefits.

Overhead Presses

Before the days of fancy chrome plated machines the strong men of old would use a variety of overhead pressing as a measure of manly (or womanly) strength. Various overhead presses build a strong stable midsection/core, impressive pressing power and improve flexibility. They tend to be easier on your shoulders than the bench press and also tend to carry over to athletic activities better.

1 Arm Rows

You must do some upper body pulling exercise in order to have healthy well-balanced shoulders and even out all that pressing. Plus, the back muscles are much larger that the muscles on the front of the body and there is no other way to achieve that classically sought after V-shape for men or hourglass-shape for women than by building the muscles of the back.

Renegade Row

This nifty drill not only works the muscles of the back but also massively works your core as you resist rotating while rowing. Every muscle above your knees will get worked from this one simple exercise.

Turkish Get Up

Athletes will appreciate this drill as it teaches you how to connect your extremities to your body which will directly carry over to improved athletic performance. Regular folks will appreciate how it makes their body more injury resistant and tones virtually every muscle in the body.

Bear Crawl

This unusual drill is a killer for cardio, endurance, strength and fat loss. I like to have class races, the men vs. the women. The women usually win!

Body Blaster

A very athletic movement, not for everyone. Builds explosive strength, endurance, agility and coordination.

The Pistol

An advanced move only for the seriously strong athlete with good knees. When you run, jump, kick, etc. you are only on one leg at a time; so it makes sense to spend at least some time training strength on one leg at a time. Here is the king of one legged training.

These are just a few of the fundamental kettlebell drills. I don't normally start people with these drills but have introductory drills to lead up to these.

There are less demanding exercises that can be done with kettlebells for those with injuries or those who are very out of shape. That is why you should seek a qualified trainer who can determine what is the most appropriate progression for you.