Kettlebells have been around since at least 1704. A kettlebell is nothing more than a metal ball with a handle welded to it. It's popularity in the west is due largely to 2 people, Valery Fedorenko, a world champion in Kettlebell sport (Girevoy Sport), and Pavel Tsatsouline, a former Soviet Special Forces physical training instructor and Master of Sport, who developed the hardstyle Russian Kettlebell Certification (RKC) and now heads StrongFirst.
The versatility of the kettlebell is what has made it so popular in the last few years. With only 1 KB you can perform hundreds of movements that develop strength, endurance, and cardiovascular conditioning.
Here is a simple, yet challenging, kettlebell workout that you can do at home. All of these movements require little to no technical skill, and should be pretty familiar to most anyone that workouts out.
Perform each exercise for 10-12 reps and 3-5 reps either one at a time, or in a circuit. Rest as needed.
Holding the kettlebell on the handle , keep your elbows tight, and drop into a squat. The goblet squat allows for a more upright torso and makes it easier on the low back.
2. Chainsaw Row
Position your feet in a staggered stance, Rest your hand or elbow on your knee, and maintaining a flat back, row the KB to your torso. Slowly return to the ground.
Maintaining a flat back, hinge at the waist and bend over to pick the KB up off the ground. Slowly return to the ground by pressing your hips back as you bend forward. Make sure to allow your knees to bend slightly.
4. Single-Arm Floor Press
Lying on your back on the ground with both knees bent and your feet flat on the floor, grab the KB with one hand and press it over your chest toward the ceiling. Make sure to keep your elbow close to your body as you slowly lower the KB until your elbow touches the ground.
5. Front Rack Lunge
Hold the KB in one arm with your elbow bent and lifted out in front of you. Step forward into a lunge, then return tot he start. Alternate legs and repeat before switching sides. Holding the KB in the front rack position adds a level of instability to the exercise and forces you core to stabilize your torso.
6. Single-Arm Overhead Press
Standing with your feet hip-width apart, press the KB overhead from your shoulder. Slowly return to your shoulder.