9 Best Kettlebell Exercises for Size & Strength

1. Kettlebell Swings

This first exercise starts with a deadlift with the free weight a few feet away. Hike the kettlebell back between your legs like a football center and explode your hips forward. "Imagine throwing the kettlebell at a target. Relax your arms throughout the exercise.

2. Kettlebell Deadlifts

Kettlebell deadlifts build strength and size. Start with shoulder-width feet. Yeung advises placing the kettlebell between your legs with the handle aligned with your ankle bones. Take the kettlebell with both hands and hinge your hips. Your back should be nearly parallel to the floor and flat.

3. Kettlebell Clean

The kettlebell clean involves deadlifting with the kettlebell a few feet away. Move the weight back between your legs and explosively press your hips forward. Swing the weight up to rack position, then repeat.

Kettlebell snatch

Start this exercise in a deadlift position again. Then "hike" the weight back through your legs and explosively press your hips forward. "Push press" the kettlebell overhead. Imagine zipping your jacket as you pull the kettlebell overhead. Finally, repeat with the kettlebell between your legs.

5. Kettlebell Push Press

Start the kettlebell push press with the weights in a "rack position" at chest level with the weights on your arms and both hands below your chin. Keep your shoulders back, chest up, and wrists straight. Then, drop into a partial squat and explosively push your arms above your head.

6. Kettlebell Goblet Squats

the kettlebell goblet squat builds glutes and quads quickly. Start by standing shoulder-width apart and holding the kettlebell like a goblet to your chest. Weights should face up. Maintain core tension as you hinge your hips back and squat before pushing up.

7. Kettlebell Overhead Presses

 starting by lifting the kettlebell to one shoulder with both hands. Handle the kettlebell diagonally on one hand. Stand tall and tuck your tailbone. Keep the kettlebell hand elbow near your body. Push the weight above your head and "squeeze your lat" to lower it.

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