22 Kettlebell Exercises That Will Kick Your Ass

17) Single-Arm Kettlebell Split Jerkone-arm-kettlebell-split-jerkTargets: Shoulders, chest, back, legs (Level: Advanced)
How to: Start by cleaning the kettlebell to the shoulder, finishing with the palm facing front. Next, bend the knees and press the kettlebell overhead while jumping into a split jerk position. (Stay steady!) Return to standing while the kettlebell remains overhead, and then lower the weight. Aaand repeat! Shoot for 4 to 6 on each side for starters.

18) Single-Arm Kettlebell SnatchThe-snatchTargets: Shoulders, chest, back (Level: Advanced)
How to: Start with a kettlebell between the feet with the knees bent. Then, explode up onto your toes, pulling the kettlebell until it reaches the chest with the elbow tucked in. From there, bring the weight overhead (hold on tight!). Then bring it back down close to the ground—that’s one rep; try for 6 to 8!

19) Kettlebell Power Plank With RowKettlebell-RowTargets: Abs, arms, back (Level: Intermediate/advanced)
How to: Think of this move as the fancy plank. Start in a plankposition, but with hands grasping two kettlebell handles. Then, lift one kettlebell up so it reaches the hip— remember to keep the elbow in! Lower back down and repeat with the opposite arm. Do 6 to 8 on each side, or until you feel the burn!

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