It’s built like a traditional strength session, meaning you’re doing sets and reps and working through focused movements, piling up plenty of muscle-stimulating volume. Focus on keeping your abs tight so your rib cage stays down; that will also stretch out your hamstrings, too.
If you can’t elevate your legs like Lava does slightly, don’t sweat; you’ll still get plenty of benefit out of these. With the weights in the front-rack position, bracing your core is critical to maintaining an upright torso.
This is very similar to the Bulgarian split squat, but by removing the back-leg heel elevation, you’ll place a little more focus on your quads (and also challenge your balance differently). The quadruped extension is unique in that it’s a perfect priming movement but here, it’ll help you open up tight quad tissues too.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Kettle bell training can be an excellent way to boost your strength considerably, conditioning as well as cardio fitness and just like an adjustable dumbbell, they don’t take up a lot of space, so they are the perfect piece of equipment for a home workout too.
As with all things exercise related, start out with a sensible and measured approach and you can build from there as and when your body tells you it’s time to go heavier. Right now the most important thing is to start incorporating from kettle bell work into your current training program to fast track those fitness results.
Choosing the right kettle bell for you though can be a bit daunting, and you don’t want to splash the cash on something that’s just not suitable weight wise for the results you are looking to achieve. As little as ten years ago your options were reasonably limited when it came to purchasing kettle bells, but these days, plenty of companies do their own versions.
So let’s take a look today at some Best Kettle Bells which will you swinging your way quickly to that honed and toned physique you’ve been struggling to acquire up till now. They are constructed from a single cast without any welded parts, and each individual weight is color-coded with a ring at the base of each handle.
They feature a flat-bottomed design which makes them perfect for a range of exercises including push-ups and renegade rows as well as being easy to store. It has an ergonomic handle that is designed to fit most hands and it feels very similar in terms of resistance.
This Tone Fitness Vinyl Coated Cement Filled Kettle bell Weight is a device that enables you to achieve flexibility, strength, endurance, and stability in your muscles as well as a lifetime of general physical well-being. It is capable of taking on every part of your major body muscles to give you that agility, poise, energy and general fulfillment.
Constructed from a cast-iron molded cement coated with vinyl, its flat bottom ensures stability and guarantees the user a firm grip. Its workout functions include applications in snatches, squats, get-ups and other fitness endurance muscle toning exercises.
It comes in a variety of weights to Improve strength, stamina, and coordination whilst increasing the lung and heart capacity. As a result, it helps enhance agility and speed and will improve significantly cardiovascular disorders, is the preferred choice in workouts to prevent such conditions as heart attack or strokes.
It is prominently color coded and doubly marked in both imperial and metric system units and lets you identify the different weights without difficulty. This little piece of equipment will boost your power, stretch, strength, and endurance and is ideal for use in swings, squats, lifting, and dead lifts.
The Kettle Grip itself weighs less than a pound so is the perfect lightweight solution to back in a bag. It’s a portable, adaptable, and economical solution and a great option for a home gym or for anyone who frequently travels.
Made from vinyl leather and filled with sand, it weighs an impressive 20lbs, which is enough to give you a serious workout. Unlike cheap kettle bell handles, you won’t experience cramp after a couple of reps. Add this to the offset center of gravity and you can perform large movements with superior control.
As a general rule of thumb, if you are a novice to using kettle bell ’s and about to get started out, then the following weights are recommended to get you into the swing of things so to speak! Remember that the action of using a kettle bell is far more dynamic and creates a lot more velocity and movement than working with static dumbbells so even as a slighter framed woman, you’d be surprised at what you can manage to start with versus when you first started out lifting weights.
If you do know that you are committed and will want to incorporate kettle bell training into your program long term then a set of three is a good option so that you have ongoing progression and regression if you ever need it too. Make sure that the seams are smooth as even if you are wearing weight training gloves, uneven handle edges can be a pain and will hinder your enjoyment which will affect your performance.
There is a heap of benefits that come with kettle bell training which is why they’ve risen in popularity in gyms globally as well as in home setups. Firstly, they help to torch fat and burn calories in a big way.
Depending upon your body shape and size and the effort you are putting in, you should be able to blast up to 20 calories a minute which is the equivalent of the rate you’d be burning if you were fit enough to run a 6-minute mile! Best of all, kettle bells deliver the complete package, and by that, we mean that they improve fitness, strength as well as flexibility.
It’s a ballistic and totally effective way of exercising that sees results in record time. They also require functional movement, the kind that replicates what your body carries out on an everyday basis so again, this makes them highly practical and hugely popular.
The unique shape and design of kettle bell also affect their center of gravity so in order to really complete the exercises correctly you are absolutely required to engage your core and your glutes in stabilizing your body. Because you are involved in mostly dynamic swinging actions, kettle bell training also requires you to be very mindful of what your body is doing.
While we have mentioned progression and increasing your weights and also doubling up for some exercises, the beauty of starting out with kettle bell training is that you really only do need the one, so it’s a small investment overall. For most other types of weighted exercises, you really do need to work out with pairs, for example, dumbbells in each hand or plates either end of a barbell.
Find something you love, switch things up a bit and you just know that you are going to see, feel and experience results. Perhaps one of the biggest concerns that people have when started out kettle bell training is hot to ensure they do it safely without risk of unwanted injury.
There’s no point steering away from the truth if you do perform your exercises incorrectly you could end up putting unnecessary strain on your lower back and shoulder and perhaps also your hips and knees as there are the most vulnerable areas. The great news though is that by following a few essential tips, you can perfect your kettle bell form and have lots of fun safely working out.
Don’t be tempted to stand with your legs too far apart thinking that this will create a more solid base as it will in fact put more strain on your lower back so get into a proper stance with your feet about hip width apart and make sure you start out with a sensible weight. The trick is to build up your strength and endurance so don’t go too heavy to start, especially while you are still honing your technique.
So engage that core, lift with your hips and ensure that your spine is a nice neutral position which again will significantly help to minimize unwanted injuries. Your regular running shoes are not the best choice as they will elevate your heels off the ground which is not a good position for kettle bell workouts.
These will give you a better grip and stop the kettle bell from potentially slipping out of your hand, and you got it, landing on that toe we just mentioned! This unique design, as distinct to a dumbbell, means that the weight is not evenly distributed and this delivers instability, creating counterbalance and the need to really focus on your core while training with this piece of equipment.
A: We highly recommend, as do my professional PT’s and athletes, that you do incorporate kettle bell training into your ongoing fitness program. Incorporating some kettle bell based exercise into your workouts is seriously going to affect your body in nothing but good ways.
They require your hips and legs to generate the force and momentum of the swing while your entire core including your abs, back, and shoulder girdle are called upon to stabilize your body and control your balance and posture. A: The great news here is that yes, you will definitely lose weight, body fat and increase muscle mass by working out with kettle bells.
The kettle bell is ideal for weight loss as its low impact and can really help to torch the fat and accelerate your results and gains. You’ll build solid lean muscle mass and strength while at the same time giving your body a proper cardiovascular workout.
There’s little wonder then than kettle bell training is loved by so many and seen as a bit of a 1-stop-shop for increasing your fat loss results and delivering definition. Ben Coleman is our resident sports and fitness product expert who offers a wide range of information in this field.
A goal that keeps cropping up with my clients is glute development because people want big, round butts. Sitting on your glutes for extended periods causes the brain to forget how to activate them.
You should be able to flex each cheek as easily as you can tap your big toe while your hamstrings remain completely relaxed. Sitting in chairs for extended periods, for years on end, pulls the pelvis into a posterior tilt.
This means that in normal posture, the tail bone is a little tucked under and the lower back is flatter than optimal. People with this posture type almost always have an underdeveloped butt because when the pelvis is in this position the hamstrings will always cheat the glutes out of a job.
Optimally, the neck should flex first (to look at the object you’re picking up, say), then the hips, then the mid-back (thoracic spine) and only then, if the everyday task demands it would the lower back go into noticeable flexion×. When the lower back is first to flex, for the many times per day that you bend over, excessive compression of the lumbar disks is caused.
The glutes are required for locomotive activities such as running, but the overactive hamstrings become the prime movers therefore become very partial to injury. Before I’m criticized for suggesting that we’re supposed to bend like stiff robots, I want to clarify that all joints of the spine and hips flex a little to initiate all everyday bending or hinging patterns.
Whereas, for optimal safe movement, most of the flexion should come from the hips and thoracic spine, first. In a training environment (with exercises such as dead lifts and swings) flexing from the lower back first leads to disc damage.
When a lower back flexes and rotates that’s like the perfect storm for lumbar disc injury. Let’s use our time in the gym to make us better at real life and relearn good, strong movement and lifting patterns.
“The posterior chain is meant to work synergistically and in unison with the other ten (or so) myocardial lines. Teaching one chain of fascia to work hard while the rest remain dormant is a violation of common sense.
Isolating the lower back, glutes and hamstrings while the feet are strapped in causes a neurological misfiring and a detriment to human movement. Patterning multiple reps of lumbar flexion eccentrically controlled by the lower back, especially for the chair-bound masses could very well lead to bulging disks in the future.
If the world changes and there’s suddenly a daily requirement for everyday people to hang over the side of a boat with a friend holding their feet and repeatedly pick penguins out of the water, our opinion on the functionality of the God will stay the same. Hold the kettle bell by the horns and rest your wrists on your pelvis so the hips (glutes) do the work.
The lower back is made up mostly of tonic, stability muscles that like to hold gentle isometric (same length) contractions all day long. They hold the vulnerable lower back in place while the powerful hips drive movement.
If these are asked to lengthen and shorten to create movement for the entire body injury tends to occur. Glutes, on the other hand, are physic prime mover muscles that like to produce powerful contractions for very short periods.
In order for the glutes to be the main driver during a hip hinge (as opposed to the hamstrings), the knees must flex to approximately 20-25 degrees. The pendulum swing also involves rotating at the bottom then scooping the knees forward.
This sends the kettle bell in an upward trajectory (required for the sport) and makes torso rotation, quads and hamstrings the main drivers for the movement, instead of the glutes. Inhale: break knees and drive butt back while keeping pelvic floor engaged.
At the top of every swing, stand as tall as can be and clench your butt, quads and hamstrings hard. The snatch is a swing, but the kettle bell ends in the overhead position instead of floating to chest height.
The most common problems with peoples’ snatches are: hip hinge too shallow, rotation is allowed, lack of shoulder ability to own the overhead position, hook-grip too weak to catch the falling kettle bell. It doesn’t take many glute swings, even with a light load, to make your butt feel like it’s about to explode.
The glute swing is one of the hardest of all exercises to perform safely because the risk of the swinger’s lower back flexing is so high. Lumbar flexion not only makes this dangerous, but ineffective because the lower back and hamstrings become the main drivers instead of the glutes.
During hinge exercises where torso rotation is involved it’s critical for the lumbar spine to remain in a sagittal neutral position. When the lumbar spine flexes, these articular processes drift apart and rotation is allowed to occur.
Super simple and accessible, provided there’s a basic level of hip mobility in place. A high-value exercise that develops stable shoulders, a mobile mid-back, a strong torso as well as working the glutes and patterning a good hip hinge.
Plantar flexing the back ankle allows more range of motion for the hip therefore gets into the glute more. The fact that the other hip is extended helps keep an optimal pelvic posture for hitting the glute.
Exhale: keeping your body upright, drive your front heel down without using the back foot for help. Firing up the glutes reciprocally inhibits the hip flexors, which are usually super tight on most people.
They’re a larger muscle group that can tolerate high loading and large amounts of volume. These makes training them both fun and frustrating at times, especially for those who have trouble building their quads, to begin with.
Author’s Note: There are a TON of different exercises that you can use to build strong quads with when you only have one kettle bell or dumbbell. These five were chosen to provide a full range of options for targeting the multiple quad muscles.
This exercise is fantastic for increasing the stretch of quads and pushing your limits when it comes to time under tension. It’s an easy movement to help drive effort up and can be used as a solid quad finisher or main lift.
If you’re really trying to up your strength and hypertrophy efforts with a unilateral exercise, then single-leg goblet squats are a fantastic variation to try. After you’ve hit depth, stand back up and lockout at the top with a strong quad contraction.
Bulgarian split squats are ridiculously brutal as is, but when you add an ipsilateral load, then you can up their intensity even more. Find a stable base to place your back foot on, then establish a stance width that allows you to achieve depth while keeping the planted leg’s heel down.
Grip the kettle bell in the hand that is on the same side as the foot and keep a light brace throughout the core. Slowly yourself down to full depth, then return to your starting position by thinking about driving through the floor.
An easy exercise to modify with tempos and higher rep sets for additional work. Extend the quad and work on getting the kettle bell as high as possible, then slowly lower back to your starting position.
Contralateral step-ups are a great variation because they demand balance, stability, and strength to produce proper movement mechanics and lower body control. Place the foot firmly on the surface, then step up by thinking about driving the leg down and extending and contracting the quad.
Belt squats, get a bit awkward with 3+ bells In today’s world we spend the majority of our days doing things in front of us with terrible posture.
This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.
It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete. It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut.
Push your hips back keeping your butt high and bend your knees slightly. Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats.
When you push your hips back keeping your butt high and your shins vertical, you are hinging. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.
Imagine that you are growing roots through your feet and grab the ground with your entire foot. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints.
If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders. And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
If your overall goals are fat loss, gaining strength, shaping your lower body or improving your ability to move faster or more efficiently then kettle bell leg exercises are vital. The hamstring muscles attach to the bottom of the pelvis and help to extend the hips and flex the lower legs.
Strengthening the hamstrings is very important to help maintain balance between the front and back of the legs and vital for preventing future injuries. Keep your weight back on your heels and slowly push the hips backwards as you breathe out.
Refrain from using a heavy kettle bell during this exercise and treat it merely as an introduction to hamstring training. Due to the high amount of muscle activation used for this exercise you can expect to lift some quite substantial loads, so don’t be afraid to increase the weight once you have mastered the movement.
Practicing this tricky kettle bell leg exercise will challenge your balance and core muscles as well as your hamstrings. Again the back needs to be kept flat throughout the entire exercise and all movement needs to come from a hinging at the hips.
There are not many muscles that avoid activation during the complete kettle bell swing movement. Keeping your weight back on your heels rather than your toes will help to further activate the hamstring muscles.
Again weight is kept on the heels rather than the toes as you push the hips backwards and descend towards the floor. You can begin with the just touching the front knee, then the ankle and finally the floor.
When you can reach the opposite foot with good technique then you know you have great mobility in your hips and flexibility in the hamstrings. Just like the hamstring muscles they attach to the bottom front of the pelvis and help flex the hips and extend the lower leg.
The Quadriceps, on many people, tend to be disproportionately stronger than the hamstrings and can therefore affect the position of the pelvis resulting in a forward tilt. A 90 degree bend in the knee is important for many exercises to also activate the glutes or buttock muscles.
Failure to move through this 90 degree range can result in an over dominance of the quads over the glutes and ultimately a muscle imbalance. The kettle bell goblet squat is the ultimate beginners leg exercise and involves activation of the quads, hamstring and glutes.
Squatting down so the thighs are at least parallel with the floor will ensure that the buttock muscles are activated fully. As with the hamstring exercises keeping your weight back on your heels rather than your toes will ensure better activation of the leg muscles.
For many people this natural squatting movement is challenging so practicing without a kettle bell first, holding onto a post or back of a chair can also be helpful. You will achieve the same quad, hamstring and glute activation as with the goblet squat but challenge the core muscles a little more than you battle for stability.
As more advanced kettle bell athletes will know the racked squat provides a beautiful segue into so many other exercises like the thruster, snatch, one handed swing, clean, high pull, lunge and more. Try to kiss or get as close as possible with the back knee to the floor in order to fully activate all the muscles involved and also maintain good mobility in the hips.
You will also achieve a surprisingly good lower body cardio workout from the kettle bell lunge exercise. The kettle bell bob and weave is our first lateral moving leg exercise and serves as a great introduction into training sideways (frontal plane).
It is important to keep the chest up and rib cage lifted throughout the movement to prevent straining the back muscles. Work up to a total of 20 alternating reps gently getting deeper into the movement each time.
Just as with the bob and weave the objective is to get as deep as possible to maximize activation of the quads and glutes. Again keeping your weight back on your heels rather than the toes will help to further activate the leg and buttock muscles.
Practice 5 reps on each side keeping the chest up and working on increasing the depth of the movement. The kettle bell pistol squat is a true strength based exercise that will max out the quads, hamstrings, and glutes.
You can practice by holding onto a door frame, post or using a band or Tax attached in front of you. Move slow and steady on the way down keeping your weight back on your heel.
Holding onto a light kettle bell can help with counterbalance to stop you from rolling backwards. The kettle bell lunge with rotation adds a more functional training element to the exercise.
Holding the knee above the floor during the twist adds an isometric part to the movement making it a lot more challenging and fatiguing on the quads and glutes. It is important to take your time as you move through the exercise and not rush the rotational element.
Practice the movement by alternating sides as you lunge forwards with the opposite leg. Due to the seamless transitions between the movements you will find this exercise very cardiovascular as well as fatiguing on the legs.
As with all lunge exercises keep your chest up and focus on getting your knee as close to the floor as possible. One of the great benefits of kettle bell training is that you can activate over 600 muscles with certain exercises so not only are you working the legs but the rest of the body too.
If your ultimate goals are fat loss then using full body exercises more frequently can be a real game changer. The movement should not be rushed especially from the racked position, with the kettle bell against the chest, to the overhead press exercise.
Not only are the legs worked during the squatting portion of the exercise but the core and upper body is also challenged together with your cardio. Practitioners should master the racked squat exercise first before adding the pressing element onto the movement.
As the overhead pressing part of the exercise is facilitated by the momentum of the squat, heavier kettle bells can be used. Practice 10 – 15 reps on each side at a medium tempo for a full body workout.
The kettle bell lunge and press is a demanding exercise that not only challenges the quads, hamstrings and glutes but also the core and shoulder too. The exercise begins in the same way as the regular reverse lunge except as you return to the standing position you drive the kettle bell up and overhead.
The kettle bell snatch is a big full body movement that also works into the hamstrings and glutes. A good quality kettle bell swing as well as being comfortable with the overhead press will certainly help.
As a very dynamic exercise the kettle bell moves at a good pace from top to bottom so expect your heart rate to rise quickly. The legs and buttocks are the strongest muscles in the body so often you need to use two kettle bells in order to really challenge them.
Using two kettle bells is not always necessary, anyone who has mastered the Pistol Squat can attest to the sheer intensity of this exercise without the need for too much load. The kettle bells can also be held either down by your sides with arms straight or up in the racked position as shown in the image above.
Remember to lower the back knee carefully towards the floor and work on nice deep lunges in order to activate as many muscles as possible. The double kettle bell clean, squat and press is the ultimate full body exercise.
Depending on your goals you can perform lower reps with a heavier kettle bell e.g. You can either repeat the same leg circuit for a total of 2 – 4 sets or change exercises each round.
Training your lower body using kettle bells is a great choice for fat loss, adding muscle, gaining strength, improving movement skills as well as preventing future injuries. Kettle bell swings are considered one of the best hip hinge exercises and similar to the traditional dead lift.
More emphasis is placed on the posterior chain using the kettle bell swing, these muscles include the hamstrings, glutes, back and hips. Everyone recovers from exercise differently but if the intensity and your overall well-being match you can train with kettle bells every day.
But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.
Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.
Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.
Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.
“When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back.” Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.
Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.
Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.
For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.
Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.
To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.
Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs. Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest).
Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder. Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead.
Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.
Lift the ball to eye level and slowly circle it around your head to the left. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.
Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).