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Free Kettlebell Workouts

The kettleball is a heavy, spherical ball with a handle. It is typically made from iron, and may be used in a variety of weight training exercises. The kettleball does not replace dumbbells, but rather supplements your free weight exercises to give you a larger amount of weightlifting movements to perform. Take caution when using a kettleball for the first time, as dropping it may cause damage or injury.


The kettleball figure-8 targets your abdominal muscles. These core muscles form the basic of a lot of your strength, so working out the abdominals may result in a weight increase in other exercises. Stand with the kettleball between your legs and bend over slightly so that you can reach the kettleball. Lift the kettleball with both hands, and remain bent over with the weight between your legs. Begin to pass the kettleball from one hand to the other as you move it in a figure-8 around your legs. It does not matter which direction you choose to start, or whether you begin by passing the kettleball in front of or behind your legs.

Front Squat

The kettleball front squat is a compound exercise, meaning it involves movement from more than a single joint. While compound exercises do not target a single muscle as isolated movements do, they provide greater overall strength gain and muscle growth benefits. The front squat in particular works the muscles in your legs and rear. To perform the squat, hold the kettleballs close to your chest. Stand with your feet approximately shoulder-width apart, and bend your knees while keeping your knees over your feet. The movement should feel as if you are sitting down in a low chair. When your thighs make a 90-degree angle with your lower legs, pause for a moment and then extend your legs until you are upright. Perform six to eight repetitions per set for two to three sets.

Kettleball Row

The kettleball row is a compound exercise that targets primarily the muscles in your back and shoulders, but will also strain your biceps. You may perform the row either with two kettleballs -- one in each hand -- or with a single kettleball doing one arm at a time. With two kettleballs, you may even choose to row each arm simultaneously or alternate between arms. Your choice is a matter of personal preference based on the number of kettleballs available to you, but you may wish to vary your workout among all three alternatives to give your routine more variety. To perform a two-arm row, bend over while keeping your back straight and your knees slightly bend. Hold both kettleballs while they are on the ground. Without lifting your back or extending your knees, pull both kettleballs up to your chest as if you were rowing a boat. Lower the kettleballs to their starting positions, and repeat the movement six to eight times in two to three sets. Alternate between arms or lift just one kettleball at a time to perform the row variants.

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About the Author

Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. He has been a writer since 2008. He holds a Bachelor of Science in psychology from University of California, San Diego and a Juris Doctor from Lewis and Clark School of Law.

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