Kettlebell Exercise Chart printable pdf download

Kettlebell Exercise Chart

GRÁFICA PARA EJERCICIOS CON LAS PESAS KETTLEBELL

Figure Eight

Swings

Stand with your feet shoulder-width apart. Hold the kettlebell handle with one

Stand with your feet shoulder-width apart. Hold the kettlebell handle with both

hand. Bend your knees so you are in a squat position. Move the kettlebell

hands between your legs. Bend your knees in a squat position and start with

between your legs and switch to your other hand. In one continuous gure

the kettlebell close to the oor. In a swinging motion, stand up and bring your

eight motion, raise the kettlebell from behind you around to the front.

arms above your head, keeping your arms straight throughout the movement.

Continue by bending your knees and returning back to the starting position.

Sumo Squat Upright Row

V Crunch with Kettlebell Rotation

Stand with your feet a little wider than shoulder-width apart. Point your toes out

Sit on the oor and grasp the outside portion of the kettelbell’s handle with the

to a 45 degree angle. Hold kettlebell handle with both hands. Bend your knees

bell on top. Bend your knees and place your heels on the oor for balance.

so you are in a squat position. At the same time, bend your elbows and row the

Lower your upper body slightly back. Rotate at your torso and lower the

kettlebell up. Return to your starting position.

kettlebell to the oor on one side. Rotate to the other side and repeat.

Bridge Pullover

Lunge Row

Lie on your back with your knees bent and your feet at on the oor. Grasp the

Stand with your feet together and grasp the kettlebell handle with one hand.

kettlebell handle with both hands and straighten your arms above your head.

Step back into a lunge with the foot on the opposite side of your hand with the

Rest it on the oor. Keeping the bell of the kettlebell on top and your arms

kettlebell. At the same time, row your elbow back with the kettlebell. Return to

straight, move the kettlebell above your hips as you lift your hips off the ground

your starting position and repeat on the other side.

into a bridge. Return to your starting position.

The Hand Pass

The Clean

Stand with your feet shoulder-width apart. Hold the kettlebell handle with one

hand between your legs. Bend your knees in a squat position and start with the

kettlebell close to the oor. In a swinging motion, stand up and bring your arm

kettlebell close to the oor. In one motion, stand up and bend your arm, ipping

straight in front of you to shoulder height. Toss the kettlebell to the other hand

the kettlebell so it rests on your forearm.

and then squat down, bringing the kettlebell toward the oor and then back up.

Continue tossing the kettlebell back and forth.

The Clean and Press

The Snatch

Stand with your feet shoulder-width apart. Hold the kettlebell handle with one

hand between your legs. Bend your knees in a squat position and start with the

hand between your legs. Bend your knees in a squat position and start with

kettlebell close to the oor. In one motion, stand up and bend your arm, ipping

the kettlebell close to the oor. In a swinging motion, stand up and bring your

the kettlebell so it rests on your forearm. Press the kettlebell up and overhead.

arm above your head, keeping your arm straight throughout the movement.

Flip the kettlebell to the back of your forearm. Continue by bending your knees

and returning back to the starting position.

The Wood Chop

The Windmill

Stand with your feet shoulder-width apart. Bring one arm straight above your

Stand in a lunge, holding the kettlebell with both hands. Rotate at your torso so

head and then ip the kettlebell so it rests on the back of your forearm. Extend

the kettlebell is on the other side of the forward bent leg. Keep your arms straight

your other arm at an angle to your side. Bend sideways as far as you can,

and in one uid swinging motion, rotate forward, pivoting on your toes and

bringing your hand toward the ground and then press back up.

swinging the kettlebell up to the other side. Return to your starting position.

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Kettlebell Exercise Chart

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