5 Total Body Toning Kettlebell Moves

CrossFit is an amazing fitness regimine. 

It combines both cardio and strength training to burn fat while putting on lean muscle. Another perk? Most of the moves work more than one muscle group, giving you a total body workout in a short amount of time. Most CrossFit style workouts are ones that can be done at home, without exercise, but using your body as your weight. However, the most popular exercises include a kettlebell weight. The kettlebell is my favorite piece of equipment that I own for my home workouts! It is similar to a dumbbell, but you have a better grip on the weight by using the handle. Everyone should own at least one of these!

Here are 5 amazing kettlebell moves to get your body in shape for summer:

1. Two Handed Kettlebell Swing

• Straddle kettlebell with feet slightly wider apart than shoulder width.
• Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip.
• Position shoulder over kettlebell with taut low back and trunk close to vertical.
• Pull kettlebell up and foward off of floor by standing up.
• Immediately squat down slightly and swing kettlebell back under hips.
• Quickly swing kettlebell up by raising upper body upright and extending legs.
• Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be maintained.
• Swing kettlebell back down between legs.
• Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing).
• Slow kettlebell's swing and place on floor between feet in original deadlift posture.

Frontal View

Side View

2. Kettlebell Clean and Jerk

• Straddle kettlebell with feet slightly wider apart than shoulder width.
• Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip.
• Position shoulder over kettlebell with taut low back and trunk close to vertical.
• Now for the clean. Pull kettlebell up off floor by extending hips and knees.
• Once kettlebell is off of ground vigorously raise shoulder above kettlebell while keeping it close to body.
• Jump upward extending body.
• Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body.
• Drop under kettlebell, rotating arm under kettlebell.
• Catch kettlebell on outside of arm with wrist straight while moving into partial squat position.
• And for the jerk-Explosively drive upward with legs, driving Kettlebell up off arm.
• Drop body downward and by bending knees as fast as possible while vigorously extending arm upward with wrist straight.
• Extend both legs.
• Lower kettlebell to front side of body catching it on side of arm with wrist straight while initiating squat position.
• Decelerate decent of squat to absorb weight of fallen kettlebell then immediately straighten legs.
• Drop kettlebell by pulling elbow back. Continuing to hold on to kettlebell handle as it falls.
• When arm straightens decelerate decent of kettlebell, lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.

3. Kettlebell Deadlift

• Stand between two kettlebells. (You may also use just one kettlebell if that is all that you have on hand.)
• Squat down with feet flat and grasp handles to sides. (If using one kettlebell, grab both sides of the handle with both hands)
• Position shoulders over kettlebells with taut low back.
• Pull kettlebells up off floor by extending hips and knees.
• Stand upright with chest high.
• Lower kettlebells to original position while squatting down with taut lower back.

4. Kettlebell Overhead Split Squat

•  Clean & Jerk the kettlebell over head.
• Stand with feet far apart; leg on side of kettlebell should be place behind and opposite foot should be positioned forward.
• Arm should be fully extended upward supporting kettlebell.
• Squat down by flexing knee and hip of front leg.
• Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
• Return to original standing position by extending hip and knee of forward leg. Repeat.
• Clean and Jerk weight with opposite arm and squat with other leg forward.

5. Kettlebell Windmill

• Raise kettlebell over head.
• Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side.
• Stand with legs far apart with feet angled slightly out to the sides.
• Bend over to right side with knees straight.
• Reach toward toes of left foot with right hand.
• Keep knees straight and kettlebell balanced over left shoulder with both arms extended.
• Touch left foot.
• Raise back up to original position maintaining balance of kettlebell over head above left shoulder. Repeat.
• Continue movement on opposite side.

Kettlebells are courtesy of DemonBells & Art of Strength.