Kettlebells are known to be a very effective strength training tool for many years. As compared to the advanced weight training facilities today, kettlebells may look very obsolete, but kettlebell exercises are very intense and proven to be very effective.

There are kettlebell exercises that provide total body workout, working on as many body parts at the same time. There are also some kettlebell exercises aimed at specific body parts for toning. There are many variations and combinations of kettlebells exercises that you can do.

A thorough warmup should be done before doing kettlebell exercises. In fact, doing warmups are highly recommended before performing any kind of exercises. You can do this by performing light aerobic activities for a couple of minutes followed by stretching exercises. Some kettlebell exercises that can be done under 10 minutes include kettlebell cleans, jerk, snatch, swing, and windmills.

Kettlebell Cleans

One of the traditional kettlebell exercises is clean, and it has several variations that increase the difficulty for a more challenging exercise. The clean provides a safe way in getting one or two kettlebells in position for overhead lifting.

1. Make a stance that’s slightly wider than the shoulder width apart. Keep torso straight while slightly bent forward at the hips. Reach down and grab the kettlebell while keeping your back straight.
2. Stand up and swing the kettlebell up to your shoulder in one fluid motion. Keep your elbows tight and allow the kettlebell rest in your forearm. Keep the kettlebell close to your body while doing this. This is commonly known as the racked position.
3. Roll your wrist forward and simply reverse the motion until the kettlebell rest in between your legs and ready it to be swung up again.
4. Everything should be done in a fluid motion and can be done depending on the desired repetitions.

Optionally, when in rack position, you can explosively press the kettlebell straight up overhead from your shoulder. Lower it back and pause when it reaches your shoulder. Drop it in between your feet and repeat. This exercise is now called kettlebell cleans and press.

Kettlebell Jerk

The jerk is pretty much like the press, with the knees slightly bend. It is an explosive exercise wherein the legs are used to press more weight overhead.

Kettlebell Snatch

Using one arm, the snatch involves swinging the kettlebell up into an overhead position.

1. Make a stance that’s slightly wider than the shoulder width apart.
2. Grab the kettlebell while squatting down.
3. Use the power of your lower body, by driving with your legs and hips to swing the kettlebell up overhead. Keep your arm bent to avoid a wide swinging arc.
4. The kettlebell will seem to be weightless as it reaches the level of your head. At this point, punch the kettlebell up into the air.
5. Just like with clean, drop and swing it back down in between your legs.
6. Repeat at least 8 times before switching sides.

Kettlebell Swing

1. In a bent over stance, hold the kettlebell with both arms.
2. Swing the kettlebell backward and then swing it forcefully forward up to hip level using the power of your lower body.
3. Bring the weight down and repeat, with each swing higher than the other until its level with your chest.
4. You can do this up to 16 repetitions.

Kettlebell Windmills

1. Place one arm pressed overhead with a kettlebell.
2. Have your freehand touch the ground or as far as you can at the same side leg, then come back up.

Continue for the desired repetitions, and then switch hands.