How to Use a Kettleball

The kettleball is a large ball that is used for exercising and building muscles. The original kettleball is Russian in origin, and is made up of an iron weight that is attached to a handle to help in fitness routines. The kettleball can help with strength-building exercises, and can also be used for toning the arms and back. This article will give you a few simple exercises to do at home.

Things You'll Need

  • 2 Kettleballs
  • Open area for exercise
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Instructions

    • 1

      Keep your torso straight and bend forward slightly at the hip. Raise the ball by more or less jumping into the air. This is done by rising up fast from the knee and ankles. Keep the elbows outward and shoulders straight while holding the kettleball close to the body.

    • 2

      Shrug the shoulders upwards and hold for 10 seconds, then rotate the elbows underneath the kettleball. Flex the hip and knee to absorb the weight at this point, and then lower the kettleball back to the ground.

    • 3

      Stand with your feet apart and knees slightly bent, and bend at the hip with your back straight. Put one hand on a table or other object that is stationery and then hold the kettleball in the other hand and let your arm hang straight down. Keep the elbows close to the body and pull the kettleball up to the body while squeezing the shoulders together. Return the kettleball to the starting position and repeat 10 times.

    • 4

      Lie on your back on the floor while holding a kettleball. Push up on the kettleball straight into the air with one arm and then alternate with the other arm. Rotate your body slightly when pushing the kettleball up into the air and continue this 10 times.

    • 5

      Place one arm over your head fully extended with a kettleball in that hand. Bend forward at the hip and keep your back flat. Now grab the other kettleball with your free hand. Hold one kettleball over your head and continue to raise and lower the other hand with the kettleball in it. Repeat 10 times to complete this set.