Kettlebell Exercises

The deadlift is an excellent exercise for strengthening the lower back, glutes and the hamstrings. This exercise can be done with dumbbells, a barbell or with a kettlebell. The kettlebell offers a wide, thick handle that may be easier to grip, allowing you to lift a heavier weight than with dumbbells. You can also do this exercise with two kettlebells.

1. Begin with the feet about hip-width apart and a heavy kettlebell on the floor in front of you.
2. Bend the knees and keep the back flat as you lower down to pick up the weight.
3. Squat as low as you can, keeping the hips back and the knees behind the toes.
4. Make sure the abs are braced and look naturally forward to keep the neck in alignment.
5. Pick up the weight and stand up, using the power of your legs to push back to start.
6. Repeat for 1-3 sets of 8-16 reps.