Fun and Fitness for the 40-Something

Kettlebells continue to be popular equipment at my gym. As I’ve noted before, though, they’re also perfect for home gyms. Try these moves from Women’s Health in the comfort of your home.

1)   Snatch pull and push-press

Grip a kettlebell with both hands on the top of the handle and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Set the kettlebell on the floor between your feet, then stand and lift it to chest-high. Move your hands to the the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and resume the original grip before returning to start. 10 reps.

2)   Swing

Grip a kettlebell with both hands on the top of the handle and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Quickly stand up, swinging the kettlebell out and up until it’s at shoulder height in front of your. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. 10 reps.

3)   Deadlift

Grip a kettlebell with both hands on the top of the handle and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Set the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, leaving your arms extended downward. 10 reps.

4)   Windmill

Grip a kettlebell with both hands on the top of the handle and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it’s next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes with your left hand as you slightly rotate your chest toward the ceiling. Pause, then stand up, keeping your right arm extended. 5 reps without lowering the kettlebell; repeat on the other side.

Note: Because this move is more advanced, you should practice without weight until you get the form down.

This entry was posted on Monday, June 22nd, 2009 at 12:20 am and is filed under General Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.