Kettlebell excercise list

 

Key:

          2 - 2 hands on 1 bell

          S – single hand 1 bell

P – power, 1 bell in each hand

A – alternating,  Power set up, switch technique from one side to other

R – Anchor, power set up with one hand acting as anchor.  Could be hanging at side of body or inside of leg, in rack, over head or in bottoms ups in rack or over head.

 

 

Warm ups

Good Morning - knees locked or knees soft

(bell on back of neck, or held on chest w/both arms)

Seated good morning

          Halo - bell in bottoms up position

          Lateral stretch - 2 bells in rack or on shoulders

Overhead straight arm cross shoulder stretch

          Bent arm over back shoulder stretch

Side lat/rib expansion

 

Swings & Ballistics

Around the body pass or sling shot

(standing, static squat, front lunge, horse stance, Cossack)

Under the leg pass or X’s

Figure 8 pass

Cossack Figure 8

Swing  (2,s,p,a,r)

Clean (s,p,a,r)

Clean Bottoms Up (s,p,a,r)

Clean Olympic (s,p,a,r)

Snatch (s,p,a,r)

Snatch Bottoms Up (s,p,a,r)

Snatch Olympic (s,p,a,r)

Clean/Snatch combo’s/bottomsup (p,a)

Swinging Halos

Diagonal Chops

Palm slaps/stops/slams

Golf Swing

 

 

Presses and Grinds

Press (s,p,a,r)

Push Press (s,p,a,r)

Jerk Press (s,p,a,r)

Military press

Elbow Raise

Graduated Press

Yield Press

Isometric Press

Press & pause

See Saw (power)

Waiter

Bottom up press

Floor seated press

Tree presses

Sots press

Floor press (guard press)

Bridge press

Other hand to help heavy weight

Windmill

Low windmill

2 Bell windmill (pick up bottom one or start with in hand)

Side press

Bent Press

 

Rows: (complement to presses)

          Knee support T-stance row

Suit Case Rows (s,p)

Renegade Row/Plank Rows

Bear walking (row combined with walking squat)

 

Misc

Boxing right cross

Wrist curl (arm wrestler)

Floor wrist curl

Rev. Floor wrist curl

Hi pulls (flips)

Flipping – many types

 

Crusher - grip for curls, pressing, tricept pullovers, straight arm po.

Thrusters – combination of squat to overhead press to squat, etc.

Anyhow

Suit case row

Gladiator

Turkish get up

Turkish get up squat

Get up sit up

Cossack stretch

On Ball press 1 bell in middle w/2 hands, 2 bells, 1 bell to side for almost 1 arm pushups

 

 

 

Leg Work

Squats ( Power, single bell, bell over head, bell bottoms up)

Snatch squat

Hacker Squat

Pistols

Duck Walking

Lunge

Tactical Lunge

Wide squat

Bulgarian squat

Side walk squats

Dead Romanian Lift (s,p)

Squat slingshot around body  ???

Resting bell on leg ( front raise, knee raise, side raise, rear raise)

Farmers  walk

Walk hold dy/dx

 

Same side single leg lift to opposite hip leg cross

 

AbWork

Shin Box

Janda

Jackknives

Modified Dragons

Laying flat raised knee twists

Laying flat raised legs twists (legs together are hardest)

Crunchs

Leg lifts bell over body

L - situps

Corkscrew

Seated bell side to side

Sit up bell over chest

Sit up power bell over chest

Standing twist

Bell up

Bell down

Crusher

Bell over

Power bell rack

Power bell over