22 Butt-Kicking Kettlebell Moves

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Kettlebells are all bells, no whistles. Resembling a mini-bowling ball with a handle, kettlebells are great for cardio, strength and flexibility training.

Start by picking up the weight of your choice—women usually grab between 8 to16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice. (No harm in starting low and working your way up.)

Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for three to five sets of 10 to 30 reps with good form. (We suggest starting things up with a trainer or kettlebell aficionado to make sure everything's kosher).

More: 3 Kettlebell Exercises to Boost Running

Ready to rock? Let's give these kettlebells a swing, snatch, or clean!

1. Two-handed kettlebell swing

Targets: Shoulders, back, hips, glutes, legs
Level: Beginner

How to: This exercise is all the kettlebell rage. Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low, this isn't a squat. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Remember: The motion should come from the hips (not the arms) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12 to 15 reps (or more—depending on those kettlebell capabilities).

More: Kettlebll Tips to Swing for Strength