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ONE-ARM KETTLEBELL SWING

Great cardio and FULL body workout!

Place the kettlebell between your feet.  Push back with your butt and bend your knees to get into the starting position.  Your back should be flat and you should be looking straight ahead.  Swing the kettlebell back between your legs (similar motion to hiking a football).  Quickly reverse the direction and push through with your hips explosively swinging the kettlebell straight out.  Let the kettlebell swing back between your legs and repeat.  You should change arms with each set. The swing works the hamstrings primarily and that is where all of the power is generated.

DOUBLE KETTLEBELL MILITARY PRESS

Great for building MONSTER shoulders!

Clean both kettlebells to your shoulders. Hold the kettlebells in tight against your core as if you are bracing for a punch. Push your elbows toward your midsection so that you have a strong foundation to press off of.  Press the kettlebells simultaneously as if you were pressing a barbell.  Press the bells up and out and as the kettlebells pass your head, lean into them slightly so that they lock out behind your head. Lower the kettlebells with your lats since they are much stronger muscles than your shoulders.  This will assist in stabilizing the shoulders for maximum strength.

DOUBLE KETTLEBELL FRONT SQUAT

Excellent for building EXPLOSIVE & POWERFUL legs!

Clean both kettlebells to your shoulders and take a comfortable stance.  Push your butt out as you squat down.  Look straight ahead throughout the exercise.  Go as low as you can then pause at the bottom.  Rise back up to the starting position and repeat.  Remember to pull yourself down with your hamstrings and breathe in as your lower yourself down to the bottom. Hold your breathe as you rise back up.