Kettlebell Exercises for Men

The kettlebell is a popular new exercise tool that comes from Russia. Shaped like a cannon ball with a handle, the kettlebell can be used to add bulk and strength for men who want to improve their physique. The kettlebell's portability also makes it easy to do these exercises almost anywhere. From lunges to swings, the kettlebell offers a variety of exercises that are sure to make every muscle group get a good workout.

  1. Kettlebell Lunges

    • Kettlebells offer better balance and control in weight training. Lunges are a perfect example; you can maintain a good grip while strengthening your lower body. Grab a kettlebell with each hand. Hold them straight down, with each palm facing outside its respective thigh. Take an 18-inch step forward with your right foot and kneel down with your left knee until it hovers over the ground and your right leg is bent at a 90-degree angle. Keep your back straight as you do this and hold the position for 2 seconds before standing up and bringing your feet together. Repeat the process, starting with your left foot. If you feel like you have a good control of the kettlebells, kick with your "kneeling" leg as you stand up.

    Basic Kettlebell Swing

    • Kettlebell swing exercises are good for men because they require a little bit of natural upper body strength to get started. They can also be a little more dangerous to men, because swing exercises sometimes start below the crotch. Begin the basic swing exercise by holding one kettlebell between the legs, which are spread about shoulder width apart. Bend your hip and knees slightly as you bring the kettlebell from between your legs to shoulder level with a slight, half-second pause at the top of the swing. Bring it back down with the same slight hip-and-knee bend and bring it back up again for another repetition. Do this 10 times and then switch arms for an even-arm workout.

    Kettlebell Push-up

    • A kettlebell push-up is a variety of push-up in which the kettlebell is the focal point for the exercise instead of the weight being lifted. Place the kettlebell on the floor with the handle facing up and put your palms on either side. Lower your chest to where the handle is dead center and spread your body out into push-up position, with your feet slightly wider than your shoulders. While maintaining a straight back and tight abs, push your hands against the kettlebell and push up until your elbows lock. Maintain your form and lower yourself until the handle touches your chest, then push up again.