22 Kettlebell Exercises That Will Kick Your Ass

9) Kettlebell Russian Twistrussian-twist-kettlebellTargets: Abs, obliques (Level: Intermediate)
How to: Forget crunches. Sit with the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands at the chest, and then lean back to a 45 degree angle. Here’s the fun part: Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. See how many you can do, with perfect form of course!

10) Kettlebell Windmillkettlebell-windmill-rightTargets: Shoulders, back, abs, obliques, hips (Level: Advanced)
How to: Hold the kettlebell in the right hand and angle the feet 45 degrees away from the right arm. Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight (which will help keep the shoulders aligned!). Shift your weight onto the right leg and begin bending forward at the waist. Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground. (For all you yogis out there, this should feel similar totriangle pose.) Lift back up slowly, staying in control. Repeat for 6 to 8 reps on each side.

11) Single-Arm Kettlebell Floor PressFloor PressTargets: Chest, arms, core (Level: Intermediate)
How to: Lie on the ground with your legs straight. (Nope, it’s not time for savasana!) Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps.

12) Kettlebell Slingshotslingshot

Targets: Back, arms, abs, obliques (Level: Intermediate)
How to: No rocks or rubber bands required for this move. Keep feet shoulder-width apart, and hold the kettlebell in front of the body, arms extended at chest level. Swing the kettlebell behind the backwith one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. Continue round ‘n round for 8-12 reps, then switch directions!

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