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Archive for the ‘Kettle Bell Exercises’ Category

Here’s an exercise that will help to tone your entire upper body.  Begin by holding a kettle bell in each of your hands.  Squeeze your abs tight as you lie down on a workout bench, set at a decline.  Secure your feet and press the weights up until your arms are straight.  Now bring the weights down to your shoulders and then lift them again.  Do this movement slowly in order to control your form.  Repeat for 2 sets of 12.

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Try this alternative to a traditional bench press.  Begin by holding a kettle bell in each of your hands.  Clench your abs and lie down on a workout bench that is set at an incline.  Place your feet on the floor and shoulders width apart.  Now press the weights up until your arms are straight.  Now bring the weights down to your shoulders.  Lift the weights again and repeat for 2 sets of 12.

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The chest press can be done on a bosu ball, using kettle bells instead of dumbbells.  Start by holding a kettle bell in each of your hands.  Tighten your abs and place your upper back on the bosu ball.  Press your feet against the floor and lift your torso to a table top position.  Now press the weights up over your chest.  Your arms should be straight at this point.  Now bend your elbows to lower the weights to your shoulders.  Now lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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Try the seated kettle bell snatch on a bosu ball.  Start out the exercise by tightening your abs as you lift the kettle bell from the floor with both hands.  Carefully sit down your bosu ball with your feet shoulders width apart.  Clench your abs and let the weight fall to your knees.  Now lift the weight up overhead.  Make sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly to control your form.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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The one arm kettle bell snatch can be done on a bosu ball.  Begin the exercise by clenching your abs.  Use your right hand to lift the kettle bell and carefully step onto your bosu ball.  Place your right arm out at your side and keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  As you squat, let the weight fall to the level of your knees.  Now, as you come to a standing position, lift the weight straight up over your head, squeezing your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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 To do a one arm kettle bell snatch on a balance board, begin by tightening your abdomen.  Bend and lift the kettle bell from the floor with your left hand.  Keep your abs tight as you come to a standing position.  Slowly and carefully step onto your balance board and place your right arm out at your side.  Be sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bring your thighs to where they are parallel to the ground as you let the weight fall to your knees.  Now, as you come to a standing position, lift the weight straight up overhead.  Do the entire movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit Flower Mound personal trainer.