Kettlebells are a great piece of kit as they can be used for a variety of exercises without taking up much room either in a gym or at your home.
Here are my favourite exercises that I like to do with my clients.
Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both hands.
Bend your knees slightly, then hinge forward at the hips to swing the kettlebell between your legs.
Stand back up; use the momentum from your hips to swing the weight to chest height.
You can do these for either time or for repetitions.
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-12 repetitions.
One Arm Row
Place a kettlebell in front of your feet.
Bend your knees slightly and then push your backside out as much as possible as you bend over to get in the starting position.
Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow.
Keep your back straight. Lower and repeat. Again aim for 10-12 repetitions.
Keep your knees slightly bent and squeeze your glutes as you press the weight over your head in one straight line without bringing your elbow out to the side; as you lift the kettlebell, allow your knees to straighten.
Note that, at the top, your palm should be facing forward and the weight should be slightly behind your head with your biceps beside your ear.
Bring the kettlebell back down, slowly lowering your elbow back to the racked position. Then repeat.