Kettlebells offer a nice variation in weight training, allowing you to perform unique exercises that attack your muscles in new ways. Killer kettlebell exercises for men involve one side of the body at a time for an intense challenge and equal muscle training. Grab your bell and your weight training gloves, bring your focus, and clear some space for these killer moves for men that provide a total body workout:
1. Alternating Swing Catch. Advance the traditional swing into a one-armed movement that adds a plyometric punch. Stand with your feet slightly wider than shoulder-distance apart with the kettlebell on the floor in front of you. Position your knees and toes forward as you bend your knees and hips into a squat. Grasp the kettlebell with your right hand and swing it underneath you until your forearm touches your inner thigh. Forcefully push your hips forward as you straighten your knees and return to standing while swinging the kettlebell to shoulder height. Let go of the kettlebell and as it begins to fall, quickly catch it with your left hand. Let the kettlebell swing under you as you lower into a squat. Repeat for repetitions as you alternate catching the kettlebell.
2. One-Arm Clean and Jerk. Stand with your feet slightly wider than your shoulders. Hold onto a kettlebell in your right hand with your arm straight along the front of your body. Bend your knees slightly as you clean the kettlebell to your shoulder by bending your elbow and bringing the back of your right hand to your right shoulder. Bend your knees again, slightly jump and land in a deeper squat as you extend your right arm overhead. Stand tall and maintain the position for one-to-two seconds. Lower the kettlebell to your shoulder and then extend your elbow to return to the starting position. Complete the same number of repetitions on each arm.
3. Renegade Row. Place two kettlebells on the floor with the handles parallel to each other. Place your hands on the handles. Extend your legs behind you and place your toes on the floor so you are in a plank or upper push-up position. Tighten your abdominals by pulling your belly button toward your back. Protect your neck by looking at the floor between the kettlebells. Exhale, bend your right elbow, and row the kettlebell to your side. Let your right elbow raise higher than your back. Lower the bell and repeat on your left side. Concentrate on pushing the non-moving kettlebell into the floor. Position your feet wider for greater balance.
Image source: Ken Liu
