Kettlebells are all bells, no whistles. Resembling mini bowling balls with handles, kettlebells are great for building aerobic capacity and strength. Trusted Source Start by picking the weight of your choice. The weights may vary depending on the exercise as well. For most of these moves, we recommend aiming for 3 to 5 sets of 10 to 30 reps with good form and some of thebodytraining
Russian kettlebell swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner
Grab the handle with both hands, keeping palms facedown and arms in front of your body. Preserve a slight bend in your knees and drive your hips back. Then, in a fluid motion, explosively drive your hips forward while swinging the kettlebell, keeping glutes and core engaged. The motion should come from your hips, not your arms, as your body returns to standing.
Single-arm kettlebell swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner to intermediate
This movement is just like the two-handed swing but uses one hand at a time. Aim for 10–12 reps with each arm.
Two-arm kettlebell row
Targets: Back, arms, shoulders
Level: Beginner to intermediate
Grab two kettlebells for this one. Place them