Kettlebell Swings Reason #2 – Lower Loads are Safer. Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. A well-performed swing is ballistic in nature. A swing should be punched forward by the hips, not pushed slowly into place.
The kettlebell Russian twist is a phenomenal core exercise that allows you to work the entire core area without doing boring sit-ups and crunches. The kettlebell Russian twist is a phenomenal core exercise that allows you to work the entire core area without doing boring sit-ups and crunches.
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in. Press the kettlebell straight up toward the ceiling, rotating your wrist. Lower the kettlebell back to the starting position and repeat.
Single-Arm Kettlebell Supported Row. The single-arm row is a classic for a reason. "It's one of the best ways to train the upper body, pulling muscles in both the arms and the upper back," Nief says. "To do the single-arm supported row with a kettlebell, find a bench or box that's about two feet off the ground.