Impersonal Trainers

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Archive for Kettlebell – 11 Exercises

Turkish Get Up with Kettlebell


1. Lie flat on your back holding on to a kettlebell perpendicular to your body.

2. Proceed to get up by sitting up to a seated position.

3. Bring one leg underneath you.

4. Stand up in a lunge style to an upright position.

5. Ease yourself back down lying flat on the ground again and repeat the movement.

One Leg Stiff Deadlift with Dumbbell or Kettlebell


1. Hold a light to medium dumbbell or kettlebell in your right hand and stand on your right leg, lifting your left leg a few inches behind you.

2. Keeping your back straight, lean forward from your hips until your body is almost parallel to the floor.

3. The weight should be in line with your shoulders.

4. Return to start.

5. Complete as many repetitions as desired and then switch to your left hand and left leg.

Bicep Kettlebell Suitcase


1. Stand straight up and hold a kettlebell at your side with your right hand like you would carry a suitcase.

2. Curl the weight up toward you, bending your elbow and bringing the kettlebell towards your right shoulder.

3. Make sure the top of your right hand faces outward through the entire movement and that your thumb is on the same side of the handle that your fingers are on.

4. Return the kettlebell down to your side and repeat.

5. Complete the exercise for your left arm.

One Arm Swing In


1. Begin holding a light-medium kettlebell in the right hand, feet about hip-distance apart.

2. Begin a warm up swing in to the left to get used to the movement, squatting as you take the weight down and back between the legs and thrusting the hips up as you lightly swing the weight inward to the left to about hip level. Take the left arm out to the side for balance.

3. Once you get comfortable with the movement, swing the weight inward to the left to shoulder level, always using the hip-thrust movement to get the weight up.

4. At the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms.

5. Continue swinging for 8-16 reps before switching sides, for a total of 1-3 sets.

One Arm Swing Out


1. Begin holding a light-medium kettlebell in the right hand, feet about hip-distance apart.

2. Begin a warm up swing out to the right to get used to the movement, squatting as you take the weight down and back between the legs and thrusting the hips up as you lightly swing the weight outward to the right to about hip level. Take the left arm out to the side for balance.

3. Once you get comfortable with the movement, swing the weight outward to the right to shoulder level, always using the hip-thrust movement to get the weight up.

4. At the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms.

5. Continue swinging for 8-16 reps before switching sides, for a total of 1-3 sets.

One Arm Push Press


1. Begin by holding the kettlebell with one hand next to the shoulder.

2. Bend the knees slightly and blow the kettlebell up into the air using your shoulder and triceps strength, in addition to the leg drive.

3. After the kettlebell reaches lockout, allow it to slowly sink back down to the shoulder and repeat.

One Arm Snatch

1. Hold a medium-heavy kettlebell in the right hand, feet hip-width apart, with the arm straight.

2. Lower into a squat with the torso upright and the abs braced.

3. Thrust the hips up as you come up, pulling the kettlebell straight up.

4. Rotate the elbow down as you pull the kettlebell up, catching it at shoulder height.

5. Absorb the weight of the kettlebell and the movement by squatting slightly, keeping the wrist neutral.

6. Press the kettlebell over your head, straightening your arm as you do.

7. Lower the weight and repeat for 8-16 reps before switching sides.