Technique

• Before starting kettlebell exercises you should practice some techniques to avoid injury and to get the most out of your workout. While in a standing position during kettlebell exercises, be sure to tighten your glutes and abdominal muscles and keep your hips tilted up so that your core is engaged and your back is protected.
  
  While the kettlebell is racked, or held at the shoulders such as during a clean lift, make sure that your elbows are bent and held close to your sides in this position, that your wrists are straight and the kettlebell rests on the outside of your forearm.
  
  When you are just beginning it is a good idea to try the exercises without the weight first to get the forms down, and to start with a lighter weight and work up to a heavier one. Don't begin with more weight than you are comfortable with.
  
  

Beginner Exercises

• One of the basic exercises associated with kettlebells is the swing. You should start with your feet shoulder-width apart, holding the kettlebell with both of your hands. Squat down, pushing your glutes out and bending your knees until your thighs are parallel to the floor. Then extend your back and swing the kettlebell out in front of your shoulders as you stand up. When the kettlebell swings back down, bend into your squat again and let the kettlebell swing between your legs. This is often used as a starting exercise or part of more complex exercises. Try 10 reps at first.
  
  You can also use the kettlebell to do a basic deadlift. Start in the same squat position as above, with the kettlebell between your feet on the floor, but your arms extended and gripping the kettlebell. Stand straight up keeping your arms extended so the kettlebell reaches about hip height. Repeat for ten reps.
  
  To do a snatch lift with a kettlebell start in the same squat position as above. Next clean lift the kettlebell to shoulder height as you stand up, keeping your arms in and bending at the elbows. Then, holding the handle by the sides push the kettlebell directly over your head. Return the kettlebell to the shoulder position before returning to the squat. Repeat for 10 reps.
  
  Another basic group of exercises that can be done with the kettlebell are lunges and squats. Hold the kettlebell in front of your chest with two hands while you perform a lunge with the right foot, bring it back to the starting position then perform a squat, repeat 10 times, switching sides. Or you can walk forward with each lunge and turn it into a walking exercise.
  
  

Advancing

• All of these exercises can be modified with one or both hands performing the lifts and combined to create harder, more complex exercises as you gain experience.