Clean & Press

The one arm kettlebell clean and press begins with the kettlebell sitting on the ground between your feet. You squat by pushing your butt back and your head up. This is actually the proper position for any effective squat exercise.

First swing the kettlebell between your legs and when the kettlebell swings forward, push the hips out. Raise the kettlebell straight up as you come out of the squat. Open your hand and let the kettlebell swing around so it comes to rest on the forearm. Your closed hand is positioned under the chin, which is the kettlebell rack position.

From this position press the kettlebell overhead, arm straight up, the kettlebell should be positioned behind your head. Slowly bring the kettlebell down to the rack position to finish the move.

Swing

Your squat should have soft knees, a butt pushed towards the back and your eyes forward. Don't drop your head or shoulders. Keep your back straight from neck to waist.

The kettlebell swing begins with you picking up the weight and swinging it back through your legs. Then swing the kettlebell forward. The hips are snapped forward and give momentum to the weight.

Throughout the kettlebell swing, keep the muscles in your body contracted. Swing the bell until it's straight out in front of you. Then you should let the weight fall downward.

Figure 8

The kettlebell figure 8 is just like it sounds – the weight is moved in a figure 8 between and around your legs. Start by passing the kettlebell from the left to the right hand, and using the left again to control the weight, pass the weight between your legs back to the right hand.

You should be bent at the waist. The weight is always passed from front to back. Repeat for the number of repetitions you can handle without losing your form.

Snatch

The kettlebell snatch begins with positioning. Place the kettlebell between you feet. You stand straight first and then go into a squat. The squat must be done with proper technique so you are able to control the weight when you begin to lift.

The next step in the kettlebell snatch is to grasp the kettlebell and swing it back between your legs. Then drive the kettlebell forward, and while its swinging forward, snap the hips forward as you rise up out of the squat.

After you snap your hips, the body is in position to explosively lift the weight. Lift the kettlebell to your shoulder letting it change position in your hand. The weight will shift from the front of the hand to the back.

At the end of the exercise, the kettlebell is lifted up, the arm is straight and the weight rests on the upper forearm facing to the back.

Turkish Get Up

The kettlebell Turkish get up begins with you lying on your back. You hold the kettlebell with two hands with the arms straight up. The arm is always kept in the lock out position. Then remove one hand and place it on the floor next to your body.

The next step in the Turkish get up is to roll to the left and sit up. You can bend the right leg under the left. Always keep your eye on the kettlebell held up with the elbow and arm locked into position. Don't forget to keep your wrist tight also to avoid injury.

Using the arm that is not holding the kettlebell, prop yourself up on your elbow for support. Then assume a lunge position so that you are on one knee. Then stand up slowly.

To finish the exercise you reverse the moves just as slowly.

Windmill

Begin with one kettlebell pressed above your head. If the kettlebell is in your right hand, Turn the left foot out forty five degrees. Keep the right leg completely straight during the exercise.

Shift your weight back to your right hip, slowly reach your left hand down to the ground. You can guide your hand down your left leg as you head down. Make sure your arm remains completely straight and pointed straight up during the entire movement. In the beginning you may not be able to reach the ground, and that is fine. Just go as far as your body’s natural range of motions allows.