22 Butt-Kicking Kettlebell Moves

6. Kettlebell front squat

Targets: Legs, glutes, back
Level: Intermediate

How to: What's a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more). Just remember: over quantity!

7. Kettlebell lunge press

Targets: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate

How to: Here's a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10 to 15 reps on each leg.

More: A 20-Minute Kettlebell Workout to Get Your Blood Pumping

8. Kettlebell Sumo high-pull

Targets: Back, legs, shoulders, arms
Level: Intermediate

How to: We promise no wrestling is involved. Start with the kettlebell between the feet, set a bit wider than hip-distance apart. Grab onto the handle with both hands with the knees bent and hips back. Then, pull the kettlebell to the shoulders while the knees straighten and elbows rise.

Remember: The force is coming mostly from the hips, the arms pulling at the very end. Keeping the core engaged the whole time, move the weight back down by the ground and repeat for 10 to 15 reps.

9. Kettlebell Russian twist

Targets: Abs, obliques
Level: Intermediate

How to: Forget crunches. Sit down 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 windmill

Targets: 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 to triangle pose.) Lift back up slowly, staying in control. Repeat for six to eight reps on each side.

More: How to Train for an Obstacle Course With Kettlebells

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