Gold's Gym Kettlebell Exercises

Kettlebell training has come quite a long way since the Ancient Greek days of its origin. Much scientific research and development have been performed to learn just how safe and effective this seemingly archaic piece of exercise equipment can be. Due to its versatility and ergonomics, Gold's Gym utilizes the kettlebell in an intense training program.

  1. Clean to Press

    • Begin this movement in a deep squat position with the kettlebell at rest on the floor between your feet. Grab the kettlebell with one hand, with your palm facing you. Push through the heels of your feet and squeeze your glute muscles to rise into a standing position while bringing the kettlebell up the front of your body to reach shoulder height. Rotate your palm to face forward and press the kettlebell overhead. Keep your core tight, maintain control of the kettlebell at the top of the press and return to the starting position. Perform three sets of 10 repetitions per side.

    One Arm Bent-Over Row

    • Begin this exercise in a lunge position with the kettlebell resting on the floor at the side of your back leg. Keep your core tight and your head and shoulders facing forward while bending at your hip. Lift the kettlebell and squeeze the rhomboid muscle underneath your shoulder blade to bring it up alongside your body in a rowing manner and return to the starting position. This stance will provide gravity for the row for extra resistance and activate your leg and core muscles during the movement. Start with three sets of 10 repetitions per side.

    Kettlebell Swings

    • Begin this movement standing with your feet shoulder-width apart and hold the kettlebell with one hand. Bend at your knees and your hips to create a pocket for the kettlebell to swing between your legs. Thrust your hips forward to achieve momentum and swing the kettlebell into an overhead press position. This movement comes solely from your hips, not the strength of your shoulders. Squeeze your glutes and avoid arching your back at the top of the movement. Allow the kettlebell to swing back down to the starting position. Perform 15 continuous repetitions per side.

    Russian Twists

    • Begin this movement in the seated position. Rise to your tailbone with your feet elevated off the floor and your knees bent. Lean your upper body back slightly to form a V-shape with your legs. Hold the kettlebell in front of your chest. In one fluid motion, lower your knees to one side of your body and bring the kettlebell down to touch the floor on the opposite side. Rotate the legs and kettlebell from side to side. Exhale to power yourself through the transition and allow for maximum abdominal and oblique contractions. Perform 15 repetitions per side.