20 Pound Kettlebell

 

Lawnmower Row

 

Alternative: Seated Cable Row;

Targeted Muscles: Lat and Lower Trapezius.

This move forces you to pull the kettlebell off the ground and move the load through your body, putting your lats through a range of motion that rivals any gym machine.

 

Single-Arm Kettlebell Front Squat

 

Alternative: Leg Press;

Targeted Muscles: Quadriceps, Glutes, and Core.

Most leg exercises load the body equally, with both sides having to handle the same amount of weight.

This is different from the single kettlebell front squat because the weight is only on one side, which challenges your core.

Your torso will want to twist to handle the load with each rep, but your core and glutes must resist this process.

 

Dead-Stop Kettlebell Row

 

Alternative: Single-Arm Dumbbell Row;

Targeted Muscles: Lat and Lower Trapezius.

This is a great exercise to work your mid back.

Because the kettlebell returns to the ground after each exercise, your muscles get a brief rest between exercises, which will allow you to do more reps in each set and push your back to the limit.

 

Single-arm kettlebell floor press

 

Alternative exercise: dumbbell/kettlebell bench press;

Target muscles: chest, shoulders and triceps.

Working one side of the chest at a time forces your core to be activated, rotated and stabilized, just like swinging a bat or punching, and lying on the ground can protect your shoulders.