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How to Master a Kettlebell – A Perfect Guide (Part -3)

Updated on March 2, 2016

How to Master a Kettlebell – A Perfect Guide (Part -3)

In my previous article, I talked about a few Kettlebell workouts like kettlebell pushups, kettlebell pushups with rows, half getup, Single arm kettlebell snatch, split-jerk, kettlebell clean, two-arm kettlebell row, kettlebell figure-8, kettlebell goblet squat. In continuation, today I would like to talk about a few more kettlebell exercises.

Military Press


This workout is only for advanced level for users and especially for those who are working on their shoulders, arms, back.


  • Start with grabbing two kettlebells and then clean them your shoulder, just like doing the rack position.
  • Once done, rotate your wrist in a way that palm face position becomes inward. Now you are set to start.
  • Next step is holding your kettlebell like behind your head and on your shoulder like you are holding a shopping bag. Do it until your kettlebell is not locked out overhead.
  • Bring it back down to the shoulders.
  • Keep doing this for another 10 to 20 reps. Mind the weight you are working with.



This exercise is for legs, arms, back, abs and glutes and if you are on your intermediate level or advanced level, you can perform this.


There is a myth around gyms that you need a barbell for deadlifts. It is not true. You can use a kettlebell for doing the same workout. Here is how:

  • You need to stand affirm and place the kettlebell between your feet on the floor.
  • Keep you back flat and squat down.
  • Grab the handle of the kettlebell with both hands. Do remember, you need to keep your back flat.
  • Make sure that you are not missing engaging the core, your glutes are tight, and your arms are extended to the fullest as you stand up.
  • Keep doing this for another 12 to 15 times.



A workout for intermediate level learners who are working on their back, arms, abs and obliques area.


  • You surely do not need any rubber bands or rocks for this workout.
  • Keep feet shoulder-width apart.
  • You need to hold the kettlebell in front of the body.
  • Now, swing the kettlebell.
  • If you are handling it with your left hand, take your left hand (holding kettlebell) behind the back.
  • You then have to reach your back with your right hand to take the hold of your kettlebell that you are holding in left hand.
  • The moment you grab it, swing the kettlebell to the front of your body.
  • It is like rotating the kettlebell around your body in a circular motion.
  • Keep continue round 'n round and keep doing this for a minimum of 8-12 times.
  • After then, switch directions! Now hold the kettlebell in right hand and let your left hand grab it from the back.
  • Keep rotating it around your body and this time, the circular motion is going to be anti-clock.

Floor Press


This workout is for intermediate level users and while doing this one will be working on his chest, arms and core areas.


  • Lie down on the floor and keep your legs straight.
  • Hold a kettlebell by your side. Make sure the palm position, it has to be inward.
  • Now, rotate your wrist and lift the weight straight up. Give it a check, the right direction is if your palms are facing your feet.
  • Once you reach the top, you need to bring the kettlebell back.
  • Bring it down to the starting position.
  • Keep repeating for another 6 to 8 times.



This workout is only for advanced level users who are working on their shoulders, back, abs, obliques, and hips areas.


  • We need a little math here for this workout.
  • You need to hold the kettlebell in the right hand.
  • Angle your feet 45 degree away from your right arm.
  • Lift the kettlebell overhead.
  • Once it reaches the top, lock your arm.

Do not deviate your eyes from the weight. It will help you to keep your shoulders aligned.

  • Now, start shifting your weight onto the right leg also start bending forward at the waist.
  • Do not change the position of your right arm.
  • You need to keep your right arm extended overhead
  • Bend forward and bring you left arm down as you are pointing towards the ground with it.
  • More likely, one hand straight up in the air, holding the weight the other hand is reaching the bottom as if it is going to touch the ground.
  • Now, recollect yourself, lift your back up. Do not lose your control.
  • Keep doing this for another 6 to 8 times.

These are a few very good workouts for all level kettlebell athletes. I must say, for a visual understanding, please do look at the related videos on YouTube. However, I am not overruling the importance of a trainer. Hope I help you understand and should you have any queries you can reach me back through comments.


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