Kettlebell exercises that train the whole body

Do this:

• Stand with a slight squat, with your feet slightly wider than shoulder width and hold your kettlebell in one hand with an overhand grip

• Explode upward out of your squat and drive the kettlebell upward

• When you reach your shoulders, rotate your hand and continue to press upward overhead

• Remember to use your hips to lift

• Do 6-13 repetitions per side

The exercise works:

• The exercise increases your strength and targets the upper back and shoulders to increase strength and improve stability

Do this:

• Start standing with your legs shoulder-width apart and hold the kettlebell with your hand extended above your head

• Maintain the position of the arm while lowering into a squat

• Do 6-13 repetitions per side

The exercise works:

• When you do an overhead squat with a kettlebell, you train both shoulders and legs at the same time

Do this:

• Hold your kettlebell in one hand, place it between your legs

• Drive it up towards the upper body and from there press the kettlebell up over your head

• Use your legs and hips to power up and over your head

• Do 6-13 repetitions per side

The exercise works:

• An explosive kettlebell exercise that trains several large muscle groups such as hamstrings, glutes and shoulders. The exercise also helps you improve stability in the back and core.

Do this:

• Grab the handle of your kettlebell and hold your arm straight above your head

• Keep your back straight and go down in a controlled lunge

• Maintain the position of the arm at all times

• Do 6-13 repetitions per side

The exercise works:

• Lunges with a kettlebell train both legs and buttocks while you strengthen the mobility of the whole body

Do this:

• Go down into a deep squat while, with a grip, resting your kettlebell on your arm in a so-called "racked position"

• On the way up, use the power of your legs to propel the kettlebell to the top position above your head

• Do 6-13 repetitions per side

The exercise works:

• Kettlebell thrusters are a really good exercise for the whole body and train legs and hips as well as butt, core and back

Do this:

• Swing your kettlebell so that you are in a standing position with your arm extended overhead with a firm grip

• Go down slowly and keep your hips out to the side

• Try to touch the floor with your free hand and then come back up to the starting position

• Do 6-13 repetitions per side

The exercise works:

• Kettlebell windmills train shoulders, while strengthening your core muscles, hamstrings and improving general joint mobility. It is a really good exercise for training stability and mobility.

Tip:

• If you haven't done this exercise before or feel unsure, you can start by running through the exercise without the kettlebell first

Do this:

• Start in a lying position

• Grab your kettlebell in your right arm and hold it straight up

• Bend the right knee while the left leg is extended

• Bring yourself up to a seated position with your eyes on your kettlebell, that is still in the same position

• Bring yourself back up to standing in a controlled manner following the movements you see here in the video

• Do 6-13 repetitions per side

The exercise works:

• A Turkish getup is a slightly different kettlebell exercise. Muscles throughout the body work. The exercise focuses on your small stabilizing muscles and helps mobilize the hips and upper back, while strengthening your core.

Do this:

• Begin the exercise by standing in a half-kneeling position with your legs wide apart

• Press your kettlebell overhead, avoiding arching your back

• Keep your eyes focused on your kettlebell throughout the exercise

• Push your glutes back a little and rotate your chest to the side

• Squeeze your shoulder blades together and lower your free elbow and touch the ground with it

• Do 6-13 repetitions per side

The exercises works:

• Kneeling windmill is a kettlebell exercise for your core, as well as for strength, hip mobility and shoulder stability.