How to Use a Russian Kettlebell

A traditional Russian kettlebell is a cast-iron weight that looks like a cannonball attached to a handle that can be as heavy as 35 lbs. But a kettlebell may weigh as little as 2 or 4 lbs., an effective beginning weight if you have never used them. Advanced exercisers can also find kettlebells up to 100 lbs. A kettlebell provides a wide range of cardiovascular strength training and flexibility workout options. It also improves endurance and strengthens core muscles.

Things You'll Need

  • Kettlebells
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Instructions

    • 1

      Work core muscles. A kettlebell offers standing and floor exercises that work your core, which includes the abdominals and lower back. The windmill focuses on the abdominal muscles but also works your butt, shoulder, back and arms. You need an 8 to 12 lb. kettlebell. If you are a beginner, a 3 to 5 lb. kettlebell will also provide toning benefits. Hold the handle of the kettlebell in one hand and stand with your feet shoulder-width apart. Bend your elbow with your hand in front of the shoulder. Raise your arm, hold the kettlebell and lower your non-working arm toward the floor as low as possible. Your body should be at a 45 degree angle. Slowly raise your body back to a standing position. Repeat on the other side of your body. Do three sets of 8 to 12 repetitions at least twice a week.

    • 2

      Perform upper body exercises. You can use kettlebells just like dumbbells and barbells to work your upper body areas such as biceps, triceps, shoulders and back muscles. To perform bicep exercises, stand with your feet together or shoulder-width apart. Hold onto the handles with your arms against your sides. Inhale and exhale while bending the arms up. Inhale and bring your arms to the sides of your body. Perform three sets of 8 to 12 reps. To do tricep kickbacks bend your body at a 45 degree angle. Place your arms against your body at a 90 degree angle. Extend the arms behind you until almost straight, avoid locking your elbows. Bring back to the start position. You can work one tricep at a time or both arms together. Do as many reps as you can because this is a difficult part of the body to tone.

    • 3

      Train your lower body or do compound exercises. The kettlebell gives you a choice of concentrating on your lower body or condensing your workout by exercising the upper and lower body simultaneously. You can do forward and back lunges, plié lunges and dead lifts. To do a lower and upper body combo, place legs shoulder-width apart or in the plié position, toes pointing outward. Hang your arms in front of your body, holding the kettlebell handles. Leave your arms hanging as you squat downward. As you bring your body upward, do bicep curls. Instead of bringing your arms down, bend arms even to the shoulder and do a military press. Do three sets of 8 to 12 reps. Use whatever size kettlebell that makes you comfortable.