22 Kettlebell Exercises That Will Kick Your Ass

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!

13) Side Step Kettlebell SwingSide Step Kettlebell SwingTargets: Legs, glutes, back (Level: Intermediate-Advanced)
How to: This move is like a traveling kettlebell swing—now we’re going places! Grab a kettlebell and start with the basic two-handed swing (see move No. 1). When the bell is down between the feet,step the right foot out to the right; then, when the bell is up, bring the left foot to meet the right (so the legs come together). Keep side-steppin’ your way to the right (10 to 15 steps), then head on back the other way, leading with the left foot.

14) Kettlebell DeadliftKettlebell DeadliftTargets: Legs, glutes, arms, back, abs (Level: Intermediate-Advanced)
How to: Who says you need a barbell to deadlift? Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as thebody rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.

15) Kettlebell Cleankettlebell-cleanTargets: Legs, butt, back (Level: Advanced)
How to: Start with the kettlebell between the feet. Begin to swing upwards: Shrug the shoulders, pulling the body and ‘bell up to the shoulder. The ‘bell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest. Bring the weight back down to the floor and repeat for 10 to 15 reps.

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