2. One-handed kettlebell swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner-Intermediate
How to Make a Strength Training Plan (and Keep It!)
3. Two-arm kettlebell row
Targets: Back, arms, shoulders
Level: Beginner-Intermediate
4. Kettlebell figure-8
Targets: Arms, back, abs
Level: Intermediate
How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. Keep the back straight and chest up. Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill. Can you do a minute straight? Be sure to switch directions half-way through.
5. Kettlebell high pull
Targets: Shoulders, arms, glutes, legs
Level: Intermediate
How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10 to 12 for each arm.
