Plus, the handle is slightly textured to ensure a secure grip with every use. The vinyl bells come in a variety of colors based on weight so that you can keep your workout equipment effortlessly organized.
Bells range from 2.2 to 106 pounds and are color-coated by the small rings at the base of the handle. Overall, these kettle bells are meant to last with their superior design and excellent construction.
This kettle bell is vinyl coated, making it perfect for beginners starting out on new strength and endurance journeys. These solid cast iron kettle bells are perfect for beginners.
The bells boast sturdy construction and smooth, easy-grip handles. The bells range from 5 to 50 pounds, making them super flexible for all body types.
You’ll love using the wide grip handles to complete your workout without hassle. We watched the bestkettlebell workout videos on the Internet and are bringing you the results.
Basically, a kettle bell is a cast iron or steel ball that resembles a cannonball and comes with a handle attached to the top. Portable and heavy in equal measure, it’s used primarily in ballistic exercises and weightlifting routines.
Thanks to its compact design and offset center of mass, the kettle bell enables high-repetition sets while infusing an extra tier of leverage into your regimen. Ideal for beginners and experts alike, the bestkettlebell workouts accelerate heart rate, burn calories, and build muscles with impressive alacrity.
Culled from websites, magazines, and videos, here are the 15 bestkettlebell workouts for men. One of the bestkettlebell workouts for beginners is a bona fide calorie burner, which targets muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.
To make the KB swing part of your routine, perform the following steps: Pick up the kettle bell and hold it between your legs, using both hands in an overhand grip.
Staring straight ahead, arch your lower back and bend at the hips until the kettle bell is behind your legs. Squeeze your glutes, extend your hips, and swing the kettle bell upward.
This overlooked kettle bell exercise combines a front squat with an overhead press and works your full body in the process. Hold the kettle bells in the rack position (so that the weight is resting on the back of your shoulders).
Hold for a second and then power upward with all your might, pushing through at the legs and heels. As you reach the upright position, use the natural momentum of the kettle bells to press them up.
In one graceful movement, jump slightly off the ground while raising your arms. Bend your knees as you land into the semi-squat position while continuing to extend your arms straight above your shoulders.
Muscles worked: shoulders, legs, core, trapezoids Difficulty level: Advanced Focus: coordination, full-body conditioning One of the bestkettlebell workouts for fat loss, the snatch reportedly burns about 20kcals a minute.
A true exercise of champions, the kettle bell pistol squat fires on all conceivable cylinders (no pun intended). Before we dive in, a quick word of advice: master this exercise using just your own body weight before bringing a kettle bell into the mix.
This kettle bell exercise targets the upper-back muscles, wards off back pain in general, improves grip, and helps with fat loss. Should you be executing a full kettle bell set, save this routine for the end.
Keeping your arms flexed, take short steps as you walk forward as quickly as possible. Staring straight ahead, get into the full squat position, going as low as you can.
You might want to watch some bestkettlebell workout videos YouTube can muster before giving this one a go, as it comes in various forms and can be quite tricky to execute. Using your opposite arm, raise the kettle bell to your shoulder, extending through the legs and hips as you go, and rotating your wrist until the palm faces forward.
Bend at the hip while sticking your glutes out, slowly leaning until you can touch the floor with your free hand. Pause when you reach the ground and reverse back into the starting position.
Muscles worked: abdominal, shoulders, hamstring Difficulty level: intermediate-advanced Focus: strength Here’s another one that might require some intensive visuals (i.e. kettle bell workout videos or DVDs).
Lie on your back and grab one kettle bell with your left hand, holding it on your chest. Bend your left knee while your right leg stays straight on the ground.
Push off with your left foot as you roll lightly toward your right hip, leaning onto your right elbow. Push onto your right hand and bring your back off the ground, keeping the kettle bell locked in its raised position.
Muscles worked: chest, shoulder, core Difficulty level: beginner Focus: strength Drive one kettle bell into the floor while rowing the other one up to your chest, your shoulder retracting and your elbow flexing.
Lower back to the starting position, then bring the opposite kettle bell into a row. Hold a kettle bell just below your shoulder using one hand, palm facing your chest.
Bend your knees and drive through your heels as you raise the kettle bell overhead, rotating your palms so that they’re facing forward. Extend your arm fully and lock it in place as you quickly assume the semi-squat position.
The total body approach of this training method may also improve aspects of cardiovascular health. Although the use of this kettle bell (KB) exercise appears to be increasing habitually with personal trainers, the experimental research on this type of training has been limited up to this point.
This column updates If readers with recent peer-review research on KB training. Study 1) Metabolic demand of kettle bell training Tulsa, C.R. Comparison of kettle bell swings and treadmill running at equivalent rating of perceived exertion values.
It is not known whether the metabolic demands of this exercise performed continuously may elicit an energy cost that will positively improve cardiorespiratory fitness. Therefore, the purpose of this study was to compare the metabolic demand of KB swings to treadmill running at equivalent ratings of perceived exertion (i.e., subjective assessments of exercise intensity). Subjects Thirteen subjects (11 male, 2 female, ave. Age=21.4, ave. Height= 69 inches, ave. Wt=170 lbs, ave. BMI=23.5) volunteered for this study.
Study Procedures In the fist experimental trial subjects performed 10 minutes of KB 2-handed swings alternating 35-second swing bouts followed immediately by 25 seconds of rest, where no exercise was completed. A certified KB instructor gave continuous feedback helping clients maintain correct swing execution and posture during their exercise trials.
An automated metabolic gas analysis system that is commonly used in exercise studies measured oxygen consumption and kilocalorie expenditure. The final 7 minutes of the work bout were used for data analysis. Results and DiscussionTable 1 compares key cardiovascular and metabolic values obtained in this investigation.
Oxygen consumption and calorie expenditure were significantly higher for treadmill running as compared to KB swings. However, it should be noted that the subjects completed both 10-minute bouts of exercise above 85% of their age-predicted maximum heart rate.
Thus, KB swings, albeit for only 10-minutes in this investigation, did elicit a physiological response necessary for improving cardiorespiratory fitness. The major unanswered question of this study is what is the optimal KB workout duration and weekly frequency necessary to obtain a meaningful improvement in cardiorespiratory fitness.
Effects of weightlifting vs. kettle bell training on vertical jump, strength, and body composition. Experimental Question Previous research has demonstrated that weightlifting exercises may improve vertical jump ability in athletes and recreational enthusiasts.
KB training may be a viable exercise option for developing similar performance characteristics, yet there is no research in this area. The weightlifting group performed high pulls, power cleans and back squats in a linear periodization model that attempted to replicate the number of sets and reps of the KB swings during the 6-week study.
Although the researchers attempted to match the volume (reps x sets) of exercises performed with both training groups, the loads of the weightlifting group were heavier and thus represented a limitation to the study findings. Results and Discussion KB and resistance training group both equally improved vertical jump (about 2%) ability after the 12 training sessions in weeks. Electromyography, ground reaction forces, and 3D kinematic data were recorded during exercises using a 16-kg KB with 7 male subjects.
The KB swing (regardless of style of swing or snatch) appears to create a hip-hinge squat movement pattern together with patterns of rapid muscle activation-relaxation cycles that elicit considerable magnitudes of load on the spine. In contrast, the KB swing also appears to result in unique compression and shear load ratios in the lumbar spine that may explain the discomfort felt by some people in the lower backs, who otherwise tolerate very heavy loads.
However, the large shear to compression load ratio on the lumbar spine created during KB swing exercises suggest that this training approach may be contraindicated for some individuals. And we found that the bestkettlebell is the Bow flex Selected 840 adjustable because it offers the best combination of convenience, quality, and versatility.
Over the years we’ve told you 15 minutes a day with a kettle bell is all you need for a great workout. We’ve given you lists of 10 perfect exercises you can do at home with just one kettle bell, to tone your body all over without ever leaving the house.
At the end of the day, many kettle bells are exactly alike: not much more than cast iron balls of varying weights, with handles attached. We’ve got vinyl kettle bells that won’t scuff your floors, to keep the noise of crushing your fitness goals to a minimum.
Kettle bells are easy to store, relatively inexpensive, and provide an efficient way to work nearly every part of the body in a short period of time. They’re also great for supplementing movement rehabilitation work on a path toward injury recovery or performance improvement.
I’ve tested multiple kettle bells for this article, but to keep things simple I’m only listing the options that earned at least three stars and up. The finish on these kettle bells is extremely drippy with no seams or burrs anywhere on the handles or bodies, with a coating that feels like chalk to the touch.
Plus, I personally like the fact that these kettle bells are made in the USA by a small company. Rep Fitness doesn’t bundle shipping into the costs of their products, and their base pricing is very reasonable.
These kettle bells are a great value for the price, especially if you live close to Colorado to save on shipping costs. Rogue Fitness Powder Coat kettle bells are decent, but not standouts.
They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing. If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you.
However, they don’t really stand out enough to differentiate them from the rest of the color-coded powder coat kettle bells I’ve tested. There are better options in terms of grip and finish, and the non-standard colors they use for weights drive me nuts.
Bottom line, don’t pay full price for Perform Better kettle bells. My review criteria is primarily centered on kettle bells I can use at home and at work with minimal need for chalk.
If you’re interested in diving deeper I’ve written a kettle bell buyer’s guide that answers every question I had when I first started. It also goes into detail on the criteria I look for, but the short version is a clean finish, a durable coating, and a properly sized handle.
Cast-iron kettle bells are widely available at many price points, which I consider to be a very good thing. There are a couple of companies making steel competition-style kettle bells aimed at the home fitness market, which offer the benefit of consistently sized kettle bells without incurring the usual steel competition cost.
I’ve developed several kettle bell workouts for the club, ranging in intensity from beginner to high-level intermediate. All of my workouts are documented on their own page and I plan to add to the list as time goes on.
If you prefer to follow along to instructor-led workouts, I also highly recommend the well-designed program put together by Kettle bell Kings via their new Living. Fit online platform. The Living. Fit programs include workouts for all levels of kettle bell enthusiasts, from beginner to expert.
He describes an experiment performed using a do-it-yourself kettle bell made from parts found in the plumbing section at Home Depot. According to Tim Ferris the parts are supposed to cost under $10, not counting the weight plates.
First, it takes the guesswork out of deciding what size kettle bell to buy for two hand work. I was able to experiment with different weights to find a starting point I was comfortable with, eventually settling on 20 kg (44lbs).
If you don’t already have a background lifting weights or being active, or if you are out of shape, consider working with a certified kettle bell trainer to get instructed in proper technique. Plumbing parts weren’t designed to sustain a dynamic load swinging in an arc.
I took this kettle bell outside on a hot Texas summer day to use for an Afterburner workout from my list of Kettle bell Club workouts, and I was able to keep hold of it without resorting to chalk despite my hands sweating like crazy. This is an important point because the factories where kettle bells are made are dirty, dusty places.
There’s lots of dust flying around that accumulates on the surface of the bells while they sit patiently waiting for paint. Perhaps unsurprisingly, very few companies take the extra step to clean the bells before paint because it adds time and expense to the process.
At the time I published this article, Kettle bell Kings is likely the only vendor taking this extra step, which results in a very durable coating. Most of the cheap kettle bells for sale on Amazon and other discount vendors fall into this category, I’ve even reviewed a few of them for this article.
If you’re unfamiliar with Create, it’s an extremely durable thin-film ceramic coating developed primarily for use as a protective finish for firearms. Create is extremely resistant to abrasion, corrosion and chemicals, and looks pretty cool at the same time.
In recent years a little fitness equipment companies have started offering create as a coating option for barbells. The create coating will cost a little extra, but the added durability means that kettle bell will last practically forever.
Since they’re local to Austin I visited the Innit Academy Gym in person to buy a kettle bell to evaluate. It looks like it could take a decent amount of abuse from a careless shipper, but the lack of reinforcement straps around the box could be an issue if the kettle bell has to travel a long distance.
The finish on the Innit kettle bell is clean, although the textured coating is thick enough to potentially mask small imperfections. Aesthetically, there are spots on the kettle bell where I can see how the coating application ran down the handle and dried, similar to how spray paint drips when applied too thickly.
I thought maybe this was a fluke, so I intentionally banged the kettle bells together again with medium force and another chip flaked off. The coating chipped several more times during the testing period through normal use, mainly from getting bumped against other kettle bells.
It’s a small difference, but enough to force an adjustment of technique for exercises like the overhead snatch. Innit Labs kettle bells are a good budget option, but not the most durable of the bunch.
If you do buy these, take wonderful care of them because the finish is prone to chipping. The finish on the kettle bell is very clean, and although the casting seams are slightly visible on the body due to how thin an e-coating is, they are not prevalent on the handle at all.
The Matrix Elite Precision line of kettle bells have a reformulated e-coat intended to increase grip over a traditional e-coating. The unique aspect of Matrix Precision Elite kettle bell is the redesigned handle.
The increased height means the kettle bell will sit just a bit lower on the forearm rather than resting right on the wrist bones, which is more comfortable for some people. The reformulated e-coat is stickier than the e-coats on the Dragon Door and even the Matrix Classic line.
The friction is alleviated with light chalk use though, which is a small trade off for the durability and comfort the Matrix Elite Precision kettle bell provides. I ordered a kettle bell from Rogue last year, and it arrived damaged due to flimsy packaging.
This year, I’m happy to say they’ve improved the packaging because I had no problem with my order this time around ? The finish on the Rogue kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it.
The powder coat on the Rogue kettle bells is textured, with a feel of fine grit sandpaper. The handles of the Rogue kettle bells are among the thickest of the test group, making them more suitable for people with large hands.
The price is good too, especially if you live close to Ohio and can take advantage of a lower shipping cost. They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing.
If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you. CFF offers a full line of athletic equipment, including kettle bells.
The form-fitting foam is an extra level of protection that’s typically only used for shipping more costly competition steel kettle bells. The coating has a slightly aggressive texture, which works very well for maintaining grip without needing chalk.
The combination of finish and textured coating will hold a lot of chalk if needed. It’s clear to me a lot of thought went into the creation of the K2 and it shows in every aspect of the design and packaging.
I included Rep Fitness kettle bells in last year’s review, and they garnered four stars during testing. Not content with that, the folks at Rep Fitness have upped their game by improving on the issues I noted in the previous review.
The Rep Fitness kettle bells came well packed, with plenty of foam inserts and even bubble wrap on the 20 kg. Thankfully, I didn’t have to take him up on this but it’s nice to see this kind of focus on customer service.
The powder coating has a very smooth chalk-like texture that provides a decent amount of grip without the need for chalk. The coating is also really durable, these kettle bells have withstood several hard blows without chipping.
They offer an excellent value for the price, especially if you live close to Colorado and you can save on shipping. Fringe Sport is a strength & conditioning equipment company based in Austin Texas.
Since they’re local, I paid them a visit to pick up a few of their Prime Kettle bells to review. Every Prime Kettle bell comes packaged in a form-fitting cardboard box and wrapped with reinforcement straps.
The finish on the Prime Kettle bells is clean and the bottoms are ground completely flat. The powder coat kettle bell is evenly applied and provides a decent amount of grip.
The grip the is on par with the majority of powder coat kettle bells I’ve tested, providing a smooth yet “drippy” texture. When I first got them, I was surprised at how much larger the handle diameters were when compared to similarly sized kettle bells from other vendors.
I’m not a tall guy (5’8”) and many of the people I work with in my kettle bell club are even shorter than I am, both men and women. The handles do run fairly thick though, so these are a great option for people with large hands.
Fringe Sport runs frequent sales, so if you’re patient you could score a pretty good deal on these. American Barbell is a strength & conditioning equipment company based in San Diego California.
Their barbells have a solid reputation in the home gym community, and they’ve somewhat recently added kettle bells to their product lineup. American Barbell kettle bells have a very clean finish and a slightly textured coat.
The bottoms are ground flat and wider than most of the other options, making them a very stable base for exercises like renegade rows. The handle dimensions overall are on the thinner side of the spectrum, making these kettle bells very comfortable for use by people with smaller hands.
Price-wise, American Barbell powder coats are super-cheap, but that savings is offset by the cost of pricing. I ordered a 16 kg Titan Fitness kettle bell off Amazon, and I was shocked at how bad it was.
For starters, the Titan Fitness kettle bell shipped in a single cardboard box with no padding or reinforcement whatsoever. The Titan kettle bell is the absolute worst I’ve seen so far in terms of how bad the finish was.
I really don’t understand how a big-name fitness company could even think about putting their brand on a product like this. After contacting Titan customer service about a replacement and being told I wouldn’t be able to get one for two months, I simply sent it back.
It’s so bad it has the dubious honor of forcing me to create a ‘zero stars’ rating, because it’s completely unusable. The big draw is the price, I picked up a 35lb cast-iron kettle bell for $40 shipped, which is amazingly cheap.
The bottom is not ground completely flat and the coating is just a glossy black paint. I tried using it without any chalk and found that the tackiness made it more difficult for me to do snatches and cleans.
The handle diameter is on the larger side of the options tested, although I no longer have it available to measure. On the other hand, if saving money is your primary concern and you’re willing to sacrifice some quality, the Yes4All is hard to beat.
I know this because they’ve started selling their own brand of Amazon Basics Kettle bells. The only difference between them is that the AmazonBasics kettle bell has no branding whatsoever, only the weight stamped on both sides.
Just don’t expect much for your money, since the Amazon Basics kettle bell is a cheaply made product. The bottom is not ground completely flat and the coating is just a glossy black paint.
Having said that, it’s still perfectly usable for swings, snatches, cleans, etc and I’d be hard-pressed to find a cheaper option for someone that doesn’t want to spend much on a kettle bell. The tackiness of the paint makes it more difficult to do snatches and cleans with this kettle bell, but that’s nothing a light dusting of chalk on the handle can’t fix.
The handle diameter is on the larger side of the options tested, measurements will be added later. If saving money is your primary concern and you’re willing to sacrifice some quality, the Amazon Basics kettle bell is a decent option.
CAP introduced a new powder coat kettle bell into their product lineup sometime within the last couple of years, and I’m finally including it in the roundup. The finish on the CAP kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it.
The powder coat on the CAP kettle bell is textured, with a feel of fine grit sandpaper. The handles of the CAP powder coat kettle bells are among the thickest of the test group, making them more suitable for people with large hands.
I was learning how to perform the kettle bell snatch at the time I owned these, and the burrs kept digging into my palms during the transitions. I toughed it out as long as I could but eventually used a metal file to smooth down the handle and make the bell a little more usable.
I painted it with Mausoleum to try and stem further rust damage, which is why the kettle bell is colored brown in pictures. The enamel finish on the large bell was extremely smooth and hard to hold once I broke a sweat.
I don’t recommend CAP enamel coated or plain “cast iron” kettle bells for your home gym. In fact, I actively recommend you stay away from them entirely because you will inevitably rue the day you purchased them.
The recognition is reflected in the price because Dragon Door kettle bells are the most expensive option included in this review. They don’t look great, but the coat on all of them is in okay shape considering they were stored year-round in a garage subject to three years of humid central Texas summers.
The ROC kettle bells all have prevalent seams left over from the casting process on the handles. These seams often pinched the skin of my palms, indicating a poor finishing and grinding process.
That extra money is clearly not being invested back into quality control at Dragon Door. There’s always a chance Dragon Door has upped their game since these bells were originally made.
Without knowing exactly what your current kettle bells look/feel like, I can tell you that things such as seams could indeed have been a problem exclusive to a batch or perhaps they were kettelbells that made it past inspection.” In fact, several of the companies offer no guarantee whatsoever and will not accept a return at all unless your purchase is defective.
I’m willing to give Dragon Door the benefit of the doubt and assume their newer kettle bells have a higher quality finish than what I currently own. The best things Dragon Door ROC kettle bells offer is a 1-year satisfaction guarantee and a durable coating.
However, given the quality of the competition these factors aren’t enough to offset their substantially higher cost. Whatever it is, the coat provides just enough grip with low friction to allow for high rep work without needing chalk.
The burrs only exist on the smaller kettle bells that I don’t use as much, which might be why they haven’t been an issue for me. One minor nit to pick is with the quality of the paint job on the faces of the kettle bells.
This is a purely cosmetic issue that doesn’t take away from the usability of the kettle bells at all, but it does detract from the overall perception of quality. In case you didn’t know, prior to the pandemic pretty much every brand of kettle bells was manufactured in China.
Then coronavirus hit, people were stuck at home, and supply chains out of China were disrupted. This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping products in stock.
The finish on the Rogue kettle bell is slightly on the rough side, which isn’t a bad thing because it provides some texture for improved grip. The handle of the Rogue E-Coat kettle bell is probably the thickest of the test group so far, making them more suitable for people with large hands.
To be honest, I was excited to review this kettle bell since it’s the first one I’ve owned that is made in the USA. That doesn’t make it bad though, it’s still a decent option if it suits your needs.
As the name implies, USA-Iron is an entirely U.S.-based operation and is among the first few companies to manufacture their own line of kettle bells in the United States. In case you’ve been asleep for most of 2020, prepare to be rudely awakened…prior to COVID-19 most (if not all) kettle bells were manufactured in China.
Then the ‘RNA hit, people were stuck at home, and supply chains out of China were severely disrupted. This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping kettle bells in stock.
USA-Iron has stepped into the breach producing high quality kettle bells to make sure we can keep on swinging, and I’m very glad they did. The owner of USA-Iron reached out to me in the comments of this article and was kind enough to send me a set of 25lb and 35lb kettle bells to evaluate and review.
I was told by the company owner that the powder coat paint formulation was specifically chosen to provide some texture for improved grip, and that choice is evident during use. USA-Iron is one of the few companies I’m aware of that adds a separate wash step to the manufacturing process to clean dust off the kettle bell before the powder coat is applied.
This is an important step because the factories where kettle bells are made are dirty, dusty places. Lots of that dust settles on the surface of the bells while they sit patiently waiting for paint.
The end result is a very durable finish with a textured coating that will hold plenty of chalk if needed. I don’t knock them for this though, since the kettle bells are high quality and some people will really like the thicker handle size.
However, people with smaller hands may find the thicker handle size more difficult to hold during longer workout sessions. If that weren’t reason enough to support them, I like that the company is small and open to feedback, and the people there are very committed to producing a high quality product.
The handle dimensions are on the larger end of the spectrum, so if you have small or medium hands you may want to look at other options. The guy narrating the video, Pavel Tstatsouline, was affiliated with Dragon Door when the video was filmed so the process likely shows how Dragon Door kettle bells were made back in the day.
The full body program uses 20 minute metabolic circuits to radically transform your physique. Its fabric design and steel sand gives durability, while still protecting people from injury.
These vinyl-coated cast-iron weights offer a tiny bit of buffer for your skin and floors, and the shocking blue color admittedly will look rad in a Huntsville gray basement gym. Unlike the traditional cast iron kettle bell, this one uses a pliable material, making it easier and more comfortable to use during your fitness routine.
Breathe new life into gear collecting dust in your basement or pack them in your carry-on when you need to take your workout on the road and plan to hit the hotel gym. Rage cageragefitness.comas hardcore as kettle bells come, these cast-steel cross-trainers have a silky-smooth handle to prevent blistering and a cool color scheme for a little beauty with your badass training.
Reinforced stitching and TPR handle make the bags virtually indestructible, and they won’t damage your hardwood floors if you drop them. AmazonBasicsamazon.this 12-pound vinyl-coated iron kettle bell will protect your floors, and also has a textured handle for secure grip.
It has a scratch-free plastic shell to protect floors, and also has a super wide handle for a better grip and balance control while switching positions. Amazon.this adjustable cast iron kettle bell can be changed to: 10, 15, 20, 25, 30, 35, and 40 pounds with its open the safety lock technology.
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We update when possible, but deals expire and prices can change. Problem is, a set of kettle bells is heavy, unwieldy, and expensive.
Bow flex’s Selected 840 adjustable kettle bell is without a doubt the gold standard. But you can score an awesome deal on adjustable kettle bells by other brands at Amazon.
An adjustable kettle bell lets you choose the weight you want depending on the type of exercise you’re doing. Then, when it’s time for swings or lunges, just dial the weight back on.
These full-body movements and short rest times challenge your cardio, coordination, and mental fortitude. Grab kettle bell with right hand, and clean it to the rack position, so your fist is close to chin; squat until hips break parallel, explosively stand, then lower kettle bell to floor for 1 rep. Do 3 reps on right side, then switch sides.
Immediately do another swing, but when it’s at shoulder height, catch kettle bell in the front rack position. Drop bell, hinge back, swing a third time, and, at the top, catch it overhead so arm is straight up and wrist faces out (B).
Stand with feet closer than hip-width apart, knees soft, core tight, resting a kettle bell upside down, on sternum, to start. Hallo kettle bell by rotating it counter- clockwise around head (see explainer, below) and returning it to rest on sternum.