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Resembling a mini bowling ball with a handle, kettlebells are great for cardio, strength, and flexibility training Oxygen cost of kettlebell swings. Health & Exercise Sciences Department, Human Performance Laboratory, Truman State University, Kirksville, Missouri. Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice.
Grab the handle 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 and keep this swinging motion going for 12 to 15 reps. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight.

Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand.
Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up.
Keeping the core engaged the whole time, move the weight back down by the ground and repeat for 12-15 reps. Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight (which will help keep the shoulders aligned!). Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground. 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. Then, press the kettlebells up while leaning forward at the waist so the weights are positioned behind the head. Bring them back down to the shoulders and continue pressing for 10 to 20 reps, depending on the weight you’re pushin’.

Then, explode up onto your toes, pulling the kettlebell until it reaches the chest with the elbow tucked in. Grab hold of each handle in the usual start position, then lower the body before pushing back up. Perform a push-up and, at the top, lift the right elbow by squeezing the shoulder blades together with the weight about six inches behind the body. As with traditional strength training, two days a week is a great place to start—but don’t hesitate to weave those kettlebells into the standard weightlifting routine (dumbbells, bodyweight exercises, and cardio included!). Just remember to give each muscle group a break (48 hours should usually do it), and don’t forget to try these out with a trainer before swingin’ solo.
Buy single kettlebells or packages for beginners and advanced 'bell swingers from Onnit's selection of chip-resistant kettlebells. We recommend the Power Block Kettle Block, which lets you go from 5 to 20 pounds in a snap.

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