Bell Curves: Beginner-Friendly Kettlebell Workout

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Bell Curves: Beginner-Friendly Kettlebell Workout

Windmill

What you'll need: An 8- to 12-pound kettlebell (Premium bell, $29 to $35, power-systems.com)

Targets: Shoulders, back, abs, obliques, and hips

Holding handle of kettlebell in right hand, arms by sides, stand with feet slightly wider than shoulder-width apart.
Bend right elbow by side to bring right hand in front of shoulder so that ball of kettlebell rests on front of forearm.

Turn both feet 45 degrees to left and extend right arm overhead, with elbow locked; look up at right hand. Keeping eyes up, right arm extended toward ceiling and chest open, hinge to left and slightly forward, tracing left hand down left shin until it touches toes.
Push into left heel as you slowly lift torso straight back up to standing position. Lower kettlebell to return to start.
Do 5 reps; switch sides and repeat.

Watch a video demonstration of this exercise