Team BodyKore's Jenna Castillo demonstrates a few exercises you can do at home with a kettlebell. Jenna is a level 2 certified Cross Fit trainer and teaches out of Crossfit Unlimited in Milpitas. You can read more about Jenna here.
Exercise 1- Kettlebell Exercises
1. To start this exercise you want to stand with your legs shoulder length apart. Grab the kettlebell with one hand and hold it between your legs.
2. Kettlebell Snatch- Slightly bend you knees and lean forward with your stomach tucked in, butt out, shoulders forward and your lower back straight. You want to start the swing with the kettlebell between your legs.
You need to burst into the swing. Bring your hips up, explode up and pull the kettlebell up over your shoulder. This movement is called the kettlebell high-pull or clean. Your arm shouldn't be straight through this swing. You will be using your front delt and traps to help bring the kettlebell over your shoulder. From the top of the clean position, press the kettlebell over your head.
3. Overhead Squat-Bend your legs all the way down with your stomach tucked, butt out and lower back straight. Try to bend your legs atleast 90 degrees at the bottom of the squat. You can squat up from this position and repeat the same movements 1 &2.
4. Kettlebell Lunge- From the top of the overhead snatch position, put one leg forward and lunge into that leg. Your back should be straight, head up, with your stomach sucked in. Come back up from this position and repeat the movement with your other leg.