Russian Kettlebell Exercises

Russian kettlebell exercises cut muscle quickly as the added weight creates resistance and intensity to your workout. The awkward size of the kettebell makes working intrinsic muscles easier than a normal dumbbell or free weight. All major muscles group benefit from kettlebell exercises.

  1. Purchase Correctly

    • Buy a kettlebell that requires significant effort from you through 10 to 12 reps and three sets of each exercise. Exercises vary in difficulty and depend on the strength of your body in each target area. Work with a spotter at higher weights. Make sure you drop the kettlebell to the side if it becomes too heavy, and turn away with your body to avoid injury.

    Work Those Abs

    • Lay down on your back. Bend the right knee. Hold the kettlebell with the right arm locked out. Place the left arm by your side and left leg straight out. Exhale and lift your body up and out as you twist slowly to the left side. Inhale and come back down. Repeat 10 to 15 times on each side. Work up to three sets daily.

    Work the Hams

    • Work the hamstrings with a kettlebell clean sweep exercise. Stand with legs shoulder-width apart and bend the knees. Hold the kettlebell with both hands hanging between the legs. In a sweeping motion, bring the kettlebell up to perpendicular with the floor and hold briefly before letting the kettlebell swing back down between bent knees. Make the motions smooth.

    Shape Those Shoulders

    • Stand up with legs spread shoulder-width apart, knees bent. Hold the kettlebell with your right hand, elbow bent and hand near the middle of your chest. Make sure the bell is resting on the outside of the arm. Extend the left arm out straight, perpendicular with the floor. Press the kettlebell up keeping the knees bent. Bring it back down. Repeat 10 to 12 times on each side. Work up to three sets.

    Love Your Lats

    • Place the kettlebell by your right foot. Bend your knees to a squat and rest the upper-body weight on the left leg by resting your elbow there. Make sure the back is fully supported. Grab the kettlebell with your right hand and pull the arm up pointing with the elbow to just beside the chest. Do 10 to 12 reps on each side. Work up to three sets total.