Kettlebell Halo

Illustration showing the kettle bell halo exerciseDue to the simple nature of the kettlebell halo exercise, it is suitable for beginners. This exercise is a good warm up and helps to loosen the shoulders. In fact, the kettlebell halo can be used to increase shoulder mobility and is often used to rehabilitate the shoulder muscles after an injury.
We recommend that a lightweight kettlebell is used for this exercise.

How to perform the kettlebell halo

  • Hold a kettlebell upside down, at chest height, with hands on the handle.
  • Move the kettlebell to the left side of your head (your right hand will go over the head).
  • Slowly circle the kettlebell around the back of your head to the left side.
  • Switch direction after four reps.

Important notes:

  • It is important to look straight ahead, find something in front of you to concentrate on.
  • Avoid using a kettlebell that is too heavy.

Kettlebell Single Press

Animation to show the Kettlebell Press exercise

The Kettlebell Press (also known as the Single Press) is an excellent exercise to increase strength in the shoulder, arms and back muscles. The Kettlebell Press should be added to any workout that aims to strengthen the upper body.

How to perform the Kettlebell Press

  • Clean the kettlebell to your shoulder, at the end of the clean the palm should face forward.
  • Bend your legs slightly, then drive upwards and simultaneously push the kettlebell overhead and lock your arms.
  • Hold the kettlebell overhead for two seconds, then lower the weight to the shoulder and repeat.

Important Notes

  • Look straight ahead throughout the exercise.
  • Use a light weight to use the exercise as a warm up.
  • Engage (tense) your gluteal and core muscles to increase stability.

Kettlebell Snatch

Animation showing the Kettlebell Snatch exercise.The Kettlebell Snatch is an excellent all round exercise that is both aerobic and is an all body strength workout. The Kettlebell Snatch should be added to any workout that aims to be both aerobic and strengthen the entire body.

How to perform the Kettlebell Snatch.

  • Stand with feet shoulder width apart with the kettlebell in front of you.
  • Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.
  • Reverse direction of the swing and drive upwards with hips and knees.
  • As the kettlebell approaches your shoulder, loosen the grip and extend fingers.
  • Push the kettlebell overhead.

Important Notes

  • Look straight ahead when driving the kettlebell overhead.
  • Lock the weight when it’s overhead and before lowering back down.

Kettlebell Double Clean

An animation that shows the Kettlebell Double clean The kettlebell double clean is the most commonly used method of getting the kettlebell in to the “racked” position. This makes it an important exercise to learn before progressing to more advanced kettlebell workouts that use two kettlebells.

How to perform the kettlebell double clean

  • Stand with feet slightly wider than shoulder width apart with the kettlebells in front of you.
  • Go in to a squat position, then grasp the kettlebells, and swing them backwards through your legs.
  • As the kettlebells swing forward, keep them close to your body.
  • Loosen the grip and rotate the arms resulting in the palms facing upwards.
  • At the apex, the kettlebells should be resting on your outer arms with the elbows and wrists locked.
  • Allow the kettlebells to fall by loosening the grip.

Important notes about the kettlebell double clean

  • If your goal is increasing muscle endurance, use a light weight and lots of reps.
  • Learn the rack position before starting this exercise.

Kettlebell One Arm Jerk

Animation that shows the kettlebell one arm jerkThe kettlebell one arm jerk is a great all round exercise. The one arm jerk creates strength and endurance for many muscle groups in the body. With a light weight and a good pace, it can also be used for aerobic exercise. This is a great exercise to add to your kettlebell workouts.

How to perform the kettlebell one arm jerk

  • Clean a kettlebell to your shoulder. This is the start position.
  • Go in to a half squat, then drive your legs and hips upwards.
  • At the same time, push the kettlebell overhead.
  • Repeat five times then switch sides.

Important notes about the one arm jerk

  • Keep looking at the kettlebell.
  • To increase muscle endurance, use a light weight and lots of reps.
  • Hold the kettlebell at the top of the jerk for a 2 second count.
  • This is exercise should be performed after warming up.
  • Keep the back straight.

Kettlebell Clean and Jerk

An animation to show the kettlebell clean and jerk exerciseThe kettlebell clean and jerk is a great kettlebell exercise that can strengthen the entire body. It is an all round exercise that can help improve strength, flexibility and aerobic fitness. The clean and jerk is also a foundation to more advanced kettlebell exercises, therefore, we recommend adding this to your kettlebell workout.

How to perform the kettlebell clean and jerk.

  • Clean a kettlebell to your shoulder.
  • Go in to a half squat, drive your legs and hips upwards.
  • Simultaneously, push the kettlebell overhead.
  • Loosen the grip and swing the kettlebell back between your legs.
  • Repeat five times then switch sides.

Important notes about the kettlebell clean and jerk

  • Warm up before starting this exercise.
  • The last step is important. Do not attempt to press the kettlebell overhead, without performing the half squat first.

Kettlebell Low Windmill

Kettlebell Low Windmill
  • Stand with feet shoulder width apart with a kettlebell between them.
  • Extend the right arm so that it is over your head and touching the ear.
  • Look at the right hand and rotate the torso toward it.
  • Whilst looking at the overhead hand, bend the left hip until the left hand can grab the kettlebell.
  • Stand up, keeping the left arm straight.
  • Repeat five times then switch sides.

Kettlebell High Windmill

An animation that shows the kettlebell high windmillThe kettlebell high windmill is a great exercise to build core and shoulder strength. This kettlebell workout has the added advantage of improving flexibility.

How to perform the kettlebell high windmill

  • Clean a kettlebell to your chest with right hand. Extend the left hand.
  • Move the left foot forwards, the left heel should be in line with the right toe.
  • Push the kettlebell overhead. Look at the kettlebell and rotate the torso toward it.
  • Whilst looking at the overhead kettlebell, bend the left knee and hip until the left hand touches the left show.
  • Repeat five times then switch sides.

Important notes about the kettlebell high windmill

  • Remember to keep looking at the kettlebell when you bend down.
  • Use a lightweight when learning this exercise or use a spotter.

Kettlebell Bottoms Up Press

Kettlebell Bottoms Up Press
  • Clean a kettle bell to shoulder height, the kettlebell should finish inverted.
  • Press the kettlebell straight up,look straight ahead.
  • Lower the kettle bell to the start position and repeat.

Kettlebell Double Bottoms Up Press

Kettlebell Double Bottoms Up Press
  • Start with a kettlebell in each hand.
  • Clean both kettlebells to shoulder height, the kettlebells should finish inverted.
  • Press both kettlebells straight up, look at the kettlebells as you drive them up.
  • Lower the kettlebells to the start position and repeat.

Kettlebell Alternating Bottoms Up Press

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.
[wp_ad_camp_1]

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 Double Snatch

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 Double Alternating Snatch

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.

Kettlebell Double Jerk

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 Chair Press

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.
[wp_ad_camp_1] 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.
[wp_ad_camp_2]

Show More Shoulders Exercises