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Exercise #1: Kettlebell Deadlifts
HOW TO DO IT:
Stand shoulder-width apart with the kettlebell between your legs and the handle inline with the bony part of your ankles. Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.
Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.
Exercise #2: Kettlebell Swing
HOW TO DO IT:
Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Imagine propelling the kettlebell to a target in front of you.
Here are the two most common problems you’ll encounter:
1. “Squatting” the kettlebell swing. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. This happens because you haven’t mastered the deadlift yet.
Work on your kettlebell deadlift and then retry the swing. Only bend your knees slightly.
2. Too much arms. Your arms should feel like noodles because it’s the hips that propel the movement. Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Then, swing the kettlebell.
With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher.
Exercise #3: Kettlebell Push Press
HOW TO DO IT:
Start with the kettlebells in the “rack position”—hold a kettlebells at your chest with the kettlebell on the outside of your arms and your hands underneath your chin. Keep your chest up, pull shoulders back, and crush your armpits. Keep your wrists straight.
Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward. Carefully lower the kettlebells back to the rack position and repeat.
Exercise #4: Kettlebell Clean
HOW TO DO IT:
Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Swing the kettlebell up to the rack position. Then repeat.
The most common problem is when the kettlebell slams on your arm rather than rolling there. This happens when you use your arm to yank the kettlebell—the kettlebell then flies away from your body and flips onto your arm. Instead, as you swing up, keep your elbow jammed to your ribcage, keep it there, and spin your hand.
Another trick is to start with the kettlebell in the rack position. Memorize the feeling, and then swing it between your legs and return to the rack position.
Exercise #5: Kettlebell Snatch
HOW TO DO IT:
Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Swing the kettlebell up to an overhead position like with the push press—imagine zipping up your jacket as you pull the kettlebell overhead. Drop the kettlebell back between your legs and repeat.
The most common problem with the snatch is when the kettlebell slams on your forearm at the top. Don’t whip the kettlebell around your hand; whip your hand around the kettlebell.
Exercise #6: Kettlebell Windmill
This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder, and activates your hips too.
HOW TO DO IT:
Hold one kettlebell overhead and stand with your feet shoulder-width apart and toes pointed away from the kettlebell. Bend at your hip and lower your torso to the side. Keep the kettlebell over your shoulder and your lower-back flat. Use the back of your bottom hand to trace your forward leg. Keep the back leg straight and watch the kettlebell throughout.
For more information, image & article source: http://goo.gl/dXh5XL
