Kettlebell Exercises

Two handed overhead squat

by

Animation to show the two handed overhead squat exercise.The two handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single overhead squat and the double clean and jerk. A great deal of upper body flexibility is required for this workout.

How to perform the two handed overhead squat

  • Perform the Double clean and jerk so that you have two kettlebells in the overhead position.
  • Perform the squat whilst keeping a straight back and looking forwards.

Important Notes

  • Use light weights and a spotter when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Keep your feet shoulder width apart.
  • Ensure your scapular is pulled back.

One handed overhead squat

by

Animation to show the one handed overhead squat.The one handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single press and the clean and jerk. This exercise is an excellent all body workout.

How to perform the one handed overhead squat

  • Perform the Kettlebell Single Press so that you have a kettlebell in the overhead position.
  • Rotate the torso and look at the overhead kettlebell.
  • Perform the squat and keep your non-working arm extended for balance.

Important Notes

  • Use a light kettlebell when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Keep your feet shoulder width apart.
  • Look at the kettlebell throughout the workout.
  • Extend the non-lifting arm.

Kettlebell Chair Press

by

Animation to show the Kettlebell Chair PressThe Kettlebell Chair Press is a tremendous exercise to strengthen the upper body. This exercise requires a lot of core strength and should only be performed once you have warmed up.

How to perform the Kettlebell Chair Press

  • Clean the kettlebells to your shoulders.
  • Sit down whilst holding the kettlebells together.
  • Move the kettlebells to each hand at chest height.
  • Tighten your core muscles, then drive both kettlebells over your head.
  • Keep looking straight ahead and then repeat.

Important notes:

  • Lock your fingers together whilst sitting down.
  • Keep looking straight ahead when performing the press.
  • This is exercise should be performed after warming up.
  • Engage (tense) your gluteal and core muscles to increase stability.

Kettlebell push up

by

Animation to show the kettlebell push up.The kettlebell push up is excellent for developing the shoulder, bicep and chest muscles. Due to the instability of the bottoms up push up, the exercise also challenges the core muscles. It should be performed after you have warmed up.

How to perform the kettlebell push up

  • Kneel, with a kettlebell in front of you.
  • Invert the kettlebell and place your hands on it’s base.
  • Adopt the push up position and perform push ups with hands on the inverted kettlebell.

Important notes:

  • This is exercise should be performed after warming up.
  • Keep the back straight.
  • Engage (tense) your gluteal and core muscles to increase stability.

Double Clean and Jerk

by

Animation to show the kettlebell double clean and jerk exercise.The double clean and jerk is an amazing kettlebell exercise that can help strengthen many muscle groups. The double clean and jerk is an advanced exercise which should be performed once you have mastered the intermediate kettlebell exercises.

How to perform the double clean and jerk

  • Start with feet wider than shoulder width and have two kettlebells in front of you, on the floor.
  • Sit back, grab the handles and swing the kettlebells backwards between your feet.
  • At the end of the back swing, drive your hips upward and clean the kettlebells to shoulder height.
  • Perform a half squat, drive hips upwards and push the kettlebells overhead, so that your arms are extended.

Important Notes:

  • This is an advanced exercise, ensure that you have mastered the kettlebell clean and jerk before attempting the double clean and jerk.
  • The last step is important, do not attempt to press the kettlebells overhead, without performing the half squat first.

Kettlebell Double Jerk

by

An animation to show the Kettlebell Double Jerk exerciseThe Kettlebell Double Jerk is a great exercise. This kettlebell will help develop powerful muscles.  The Kettlebell Double Jerk is an advanced exercise. Learn this exercise once you have mastered easier kettlebell exercises, such as the one arm kettlebell jerk.

How to perform the kettlebell double jerk

  • Clean two kettlebells and place them in the rack position.
  • Go in to a half squat. Immediately drive your legs and hips upwards.
  • Push the kettlebells overhead at the same time.
  • Lower to the crack position and repeat.

Important Notes about the kettlebell double jerk

  • This is an advanced exercise. Make sure that you have mastered the one arm kettlebell jerk before trying the double jerk.
  • The last step is important. Do not try to press the kettlebells overhead, without doing the half squat first.

Kettlebell Double Snatch

by

Animation that shows the kettlebell double snatch exercise.The kettlebell double snatch exercise is an advanced exercise that is excellent for power training. This exercise requires strength and flexibility and should be mastered with light weights before training with heavy kettlebells.

How to perform the Kettlebell double snatch

  • Start with a kettlebell in each hand and feet wider than shoulder width apart.
  • Bend the knees and swing both kettlebells back between your legs.
  • Keep a straight back and powerfully stand up, simultaneously swinging both kettlebells over your head with straight arms.
  • Bend the knees, lower the kettlebells and swing both kettlebells back between your legs.

Important Notes

  • Use light weights and a spotter when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Maintain the locked arms for several seconds before lowering the kettlebells.

Kettlebell Alternating Snatch

by

Animation to show the kettlebell alternating snatchThe kettlebell alternating snatch is a very good exercise for the whole body.  This kettlebell exercise needs a lot of coordination and flexibility. We suggest that it is tried when you are adept with easier kettlebell exercises.

How to perform the kettlebell alternating snatch

  • Start with a kettlebell in each hand. Feet should be wider than shoulder width apart.
  • Bend the knees. Swing both kettlebells back between your legs.
  • Keep a straight back and powerfully stand up. At the same time, swing one kettlebell over your head with a straight arm.
  • Bend the knees. Lower the overhead kettlebell. Swing both kettlebells back between your legs.

Important notes about the kettlebell alternating snatch

  • The alternating snatch is a difficult kettlebell exercise. Only try this exercise when you are good at easier kettlebell exercises.
  • The kettlebell alternating snatch should only be tried when your muscles have warmed up.

Alternating Shoulder Press

by

Animation that shows the alternating shoulder press kettlebell exercise.The alternating shoulder press kettlebell exercise combines core strength with an upper body workout and is one the easier of the advanced kettlebell exercises. This is a great workout for the shoulder and bicep muscles. The exercise also requires core strength and focus in order to control the upside down kettlebells.

How to perform the alternating shoulder press

  • Start with a kettlebell in each hand.
  • Clean both kettlebells to shoulder height. The kettlebells should finish upside down.
  • Take it in turns to press each kettlebell straight up. Look up at the kettlebell that you are pressing.

Important Notes about the alternating shoulder press

  • Use a light kettlebell and more reps to increase muscle endurance.
  • Ensure that you look at the kettlebell that you are pressing.
  • Maintain tight core muscles whilst pressing.

Kettlebell Clean and Press

by

Animation that shows the kettlebell clean and press exerciseThe kettlebell clean and press is a great exercise for the whole body. Also known as the bottoms up press, it is a kettlebell exercise that should be part of every kettlebell workout. This is one of the easier “advanced” kettlebell exercises, this exercise should be mastered before moving on to more difficult exercises.

How to perform the kettlebell clean and press.

  • Do the the single clean exercise to shoulder height. The kettlebell should finish upside down.
  • Press the kettlebell straight up. Look straight ahead.
  • Lower the kettlebell to the start position and repeat.

Important Notes about the kettlebell clean and press.

  • This is exercise should be performed after warming up.
  • Engage (tense) your gluteal and core muscles to increase stability.
  • To increase muscle endurance, use a light weight and more reps .