20. Kettlebell half get-up
Targets: Abs, arms, back
Level: Intermediate-Advanced
How to: It's time to get low. Lie down on your back with legs straight out. Extend the right arm straight up, kettlebell in hand. Next, bend the left knee and begin to rise, with the left arm keeping the body propped up. Feel the abs burn? You're doing things right. Sit all the way up, then carefully return to starting position. Knock out 8 to 10 reps per side if you're up for the challenge.
21. Kettlebell push-up
Targets: Chest, arms, back
Level: Intermediate-Advanced
How to: This move is simply a push-up, but with kettlebells included! Grab hold of each handle in the usual start position, then lower the body before pushing back up. It'll definitely feel challenging with those hands on handles rather than on the floor. Shoot for 10 to 15 reps.
22. Kettlebell push-up with row
Targets: Chest, arms, back
Level: Advanced
How to: Let's take this push-up up a notch! Begin in a push-up position with the right arm holding the kettlebell. Perform a push-up and, at the top, lift the right elbow by squeezing the shoulder blades together with the weight about 6 inches behind the body. Then return back to the starting push-up position, pushin' for five to eight reps with each arm.
Kettlebells are a great way to spice up the usual lifting routine. As with traditional strength training, two days a week is a great place to start—but don't hesitate to weave those kettlebells into the standard weightlifting routine (dumbbells, bodyweight exercises, and cardio included!). Just remember to give each muscle group a break (48 hours should usually do it), and don't forget to try these out with a trainer before swingin' solo.
Using proper form is key for a workout that's safe, effective, and fun! Want a kettlebell of your own in order to swing and snatch anywhere? Here are some awesome kettlebells to get you started:
This article has been read and approved by Greatist Experts Dan Trink and Joe Vennare.
Illustrations by David Cushnie Bell
Have a go-to kettlebell move? Tell us your favorites below!
More: Triathlon Training With Kettlbells
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