Aggressive Strength Magazine

Subscribe to Mike Mahler's Aggressive Strength Magazine and get powerful training tips direct to your inbox!


Aggressive Strength Testosterone Booster

Click here for more information


Special DVD Bundle Offers

 

Kettlebell Solution for Fat Loss and Mental Toughness DVD

The Complete Mahler Collection – Fat Loss and Mental Toughness, Size and Strength, AND Speed and Explosive Strength

Get all four of Mike Mahler’s best-selling kettlebell training DVD’s: the Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution for Size and Strength, and Kettlebell Solutions for Speed and Explosive Strength and The Beginner Kettlebell Workshop together for only $99.95 ($109.95 for International Orders).

Add to Cart (US)
Add to Cart (INTL)


Kettlebell Solution for Fat Loss and Mental Toughness DVD

Kettlebell DVD Bundle - Fat Loss and Mental Toughness, Size and Strength, AND Speed and Explosive Strength

Get all three of Mike Mahler’s best-selling kettlebell training DVD’s: the Kettlebell Solution for Fat Loss and Mental Toughness, The Kettlebell Solution for Size and Strength, and Kettlebell Solutions for Speed and Explosive Strength together for only $79.95 ($89.95 for International Orders).

More Information
Add to Cart (US)
Add to Cart (INTL)


Kettlebell Solution for Fat Loss and Mental Toughness DVD

Kettlebell DVD Bundle - Fat Loss and Mental Toughness PLUS Size and Strength

Get Mike Mahler’s best-selling kettlebell training DVD’s: the Kettlebell Solution for Fat Loss and Mental Toughness plus The Kettlebell Solution for Size and Strength together for only $49.95 ($59.95 for International Orders).

Add to Cart (US)
Add to Cart (INTL)


Kettlebell Solution for Fat Loss and Mental Toughness DVD

Kettlebell Solution for Fat Loss and Mental Toughness PLUS Kettlebell Solutions for Speed and Explosive Strength

Get both the Kettlebell Solution for Fat Loss and Mental Toughness and Kettlebell Solutions for Speed and Explosive Strength DVD's together for only $49.95 ($59.95 for International Orders).

More Information
Add to Cart (US)
Add to Cart (INTL)


Kettlebell Solution for Fat Loss and Mental Toughness DVD

Kettlebell Solution for Size and Strength PLUS Kettlebell Solutions for Speed and Explosive Strength

Get both the Kettlebell Solution for Size and Strength and Kettlebell Solutions for Speed and Explosive Strength DVD's together for only $49.95 ($59.95 for International Orders).

More Information
Add to Cart (US)
Add to Cart (INTL)

HomeOnline LibraryArticlesKettlebell Training › Guide to Kettlebell Exercises

Guide to Kettlebell Exercises

Share |

For comprehensive in-person training on all of these kettlebell exercises and much more, attend one of my Kettlebell Workshops  around the United States!

If you cannot make it to a workshop then check out my kettlebell training DVD's and Kettlebell Training Manual e-book at Kettlebell Training DVD's


Photographs of Mike Mahler courtesy of Michael Neuveux.

One-Arm Kettlebell Swing

One-Arm Kettlebell Swing

Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise. More Kettlebell Swing Information


One-Arm Kettlebell Snatch

One-Arm Kettlebell Snatch

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs as if you are passing a football to someone behind you. Immediately reverse the direction and drive through explosively with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. The trajectory of the kettlebell will resemble a J Curve rather than an arc. As the kettlebell rises to your shoulder open your hand and get your hand around the bell rather than letting the bell flip over and bang up your wrist. Punch through straight overhead to complete the snatch. More Kettlebell Snatch Information


One-Arm Kettlebell Clean

One-Arm Kettlebell Clean

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Swing the kettlebell between your legs as if you are passing a football behind you. Quickly reverse the direction and drive through forcefully with the hips. Bring the kettlebell straight up using body momentum (don’t even think about trying to curl it). Open your hand and get your hand around the handle rather than letting the bell flip over and bang up your wrist. More Kettlebell Clean Information


One-arm Kettlebell Bottom Up Clean (Hang Position)

One-Arm Kettlebell Bottom Up Clean (Hang Position)

Hold a kettlebell like a suitcase. Swing it back and then forward and crush grip the handle to hold it in place in the rack position. Keep a loose grip until you reach the rack position and then crush grip the handle and flex your entire body to hold the bell in place.


Kettlebell Sots Press

Kettlebell Sots Press

Clean a kettlebell and go into a full squat. Stay in the bottom position of the front squat and press the kettlebell overhead until it is locked out completely. Lower the kettlebell back to the starting position and repeat. Stay in the bottom position of the squat for the entire duration of the set. Make sure you push your glutes into your calves and contract your midsection for increases stability and power. If you cannot do a full squat, then you cannot do the Sots Press.


Kettlebell Windmill

Kettlebell Windmill

Clean and press or snatch a kettlebell overhead with one arm. Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. More Kettlebell Windmill Information


Kettlebell Side Press

Kettlebell Side Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, actively press the kettlebell at the same time. Continue to bend to the side until the kettlebell is locked out. More Kettlebell Side Press Information


Kettlebell Bent Press

Kettlebell Bent Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell. Continue to bend to the side until the kettlebell is locked out. The difference between the Bent Press and the Side Press is that there is no press with the Bent Press. You simply hold the bell in position and extend your forearm as you shift your weight away from the kettlebell. More Kettlebell Bent Press Information


Kettlebell Turkish Get-up

Kettlebell Turkish Get-Up (TGU)

Lie on your back and use two hands to position a kettlebell to the lockout position of one arm. Lets use the right side as an example to discuss proper performance. Keep the bell locked out at all times. Bring your right leg in and use your right leg to pivot to the left. Roll onto your left triceps and keep rolling until your hand touches the floor. Use your left hand and right leg to drive forward. As you are driving forward, bring your left leg in and take your right leg forward. Now keep driving forward until you are in the bottom position of a lunge. Take a second to gather yourself and then stand up. To complete the rep, reverse the movement to get back to the starting position. Do a lunge back to the bottom, then place your left hand behind your back until you feel the ground. Bring your legs forward and use your left arm to guide you back to the starting position. Take a second to gather yourself and then proceed to another repetition.


Double Kettlebell Military Press

Double Kettlebell Military Press

Clean two kettlebells to your shoulders. Breathe in as you clean the bells to the rack position. Hold the kettlebells in tight against your core as if you are a boxer bracing for a punch. Try to touch your elbows to your midsection so that you have a strong foundation to press off of. The shortest distance between two locations is a straight line. Remember that when you do the overhead press. Imagine that the bells are connected and that you are pressing a barbell. Press the bells up and out only as much as necessary to complete the exercise. As the kettlebells pass your head, lean into the bells slightly so that they are locked out behind your head. Take a bench press tip from legendary powerlifting coach Louie Simmons and lower the kettlebells with your lats. Your lats are much stronger muscles than your shoulders and will assist in stabilizing the shoulders for maximum strength. Lowering two kettlebells is your chance to get your lats loaded up for the next press. More Double Kettlebell Pressing Information


Double Kettlebell Push Press

Double Kettlebell Push Press

Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat. Stay very tight upon cleaning the kettlebells and when you squat down a few inches to power up the leg drive. However, when you reverse the direction get loose in order to move quickly and then get tight again once the bells are locked out overhead.


Double Kettlebell Bent Over Row

Double Kettlebell Bent Over Row

Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Imagine that you are trying to sit in a chair behind you. Arc your back and hold your chest high as you sit back to get into the optimal pulling position (Imagine that you are a Venice Beach bodybuilder if you are having difficulty with this). Grab both kettlebells and pull them to your stomach. Lower the bells back to the floor under control and repeat. More Kettlebell Row Information


Renegade Kettlebell Row

Kettlebell Renegade Row

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Take a shoulder width stance and push one kettlebell into the floor forcefully while you pull the other kettlebell in the working arm. Hold the kettlebell in the working arm in the top position for a second and then lower the kettlebell under control back to the floor. Switch arms after each repetition. More Kettlebell Renegade Row Information


Kettlebell Pistol (One-legged Squat)

Kettlebell Pistol (One-legged Squat)

Hold a kettlebell close to your chest like a steering wheel. Hold the non-working leg up and squat all the way down with the working leg. Pause at the bottom for a second and then stand up. Pull yourself down slowly with your hamstrings and contract your abs, glutes, and quads for maximum tension and stability.


Double Kettlebell Front Squat

Double Kettlebell Front Squat

Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat. Pull yourself down with your hamstring and breathe in as your lower yourself down to the bottom. Hold your breathe and stand up.

Top-Rated Kettlebell Training Products


lifeli1.jpg

Lifeline USA Kettlebells

The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price!

Kettlebell Weights Available:

  • 4 Kg (8.8 lb)
  • 8 Kg (17.6 lb)
  • 12 Kg (26.4 lb)
  • 16 Kg (35.2 lb)
  • 20 Kg (44 lb)
  • 24 Kg (52.8 lb)
  • 28 Kg (61.7 lb)
  • 32 Kg (70.4 lb)
  • 36 Kg (79.2 lb)
  • 40 Kg (88 lb)
  • 44 Kg (97 lb)

I am very happy with the quality. The bells went though strict quality control measures and passed with flying colors. I could put my reputation behind any bell on the market and chose to do so with the LL bells. I have been training with them for a month and love them. I know you will as well!

High Quality USA Made Kettlebells At Great Prices


Aggressive Strength Solution for Size and Strength

The Aggressive Strength Solution for Size And Strength e-Book

This e-Book is 160 pages of fluff-free information to super charge your workouts. No wasted space with photos of roided out bodybuilders. No use of super large fonts to artificially make the book longer. Just pure content to give you the tools you need. Whether you train with barbells, dumbbells, bodyweight exercises, kettlebells, or a combination of all of the above, you will love this e-book. Loaded with nutrition and sports supplement info as well.

More Information

Order Now for Only $19.95:

Add to Cart


Kettlebell Solution for Fat Loss and Mental Toughness

The Kettlebell Solution for Fat Loss and Mental Toughness

"The DVD is the best yet buddy! I'm finally interested in the fat loss side of things! GREAT detailed instruction with sound info on the finer aspects. You've cut through the crap that's out there & blown the lid off all the mystical BS that usually surrounds this subject AND not a stepper or 'spin' cycle in sight!! FANTASTIC!!"
- Dan Wait

The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with The Kettlebell Solution For Fat Loss And Mental Toughness.

The most effective way to combat fat is to build as much muscle as possible. The more muscle you have the more of a fat burning machine you become. I am happy to report that boring cardio programs that insult your intelligence and make you feel like an idiot are not only unnecessary but counter productive. The real solution to losing fat is not spending hours on low intensity aerobics burning calories. No, the most efficient path to success is the application of the following:

  • Muscle building exercises to combat fat forcefully! (This DVD has 18 of them!)
  • High Workout Frequency Full Body Workouts to obliterate fat
  • Proper Diet as fat loss is 70% diet (No low fat diets allowed!)
  • Restoration as you need rest to lose fat (Yes you need sleep and recovery methods)
  • Optimizing Sex Hormones (Poor sex hormone levels equals: poor mood and poor body composition period. Men if your T levels are low forget about getting lean and ripped same goes for you ladies!
  •  

Click here for more information


Kettlebell DVD Combo Pack

Kettlebell DVD Combo Pack - Size and Strength PLUS Speed and Explosive Strength

Get both the Kettlebell Solution for Size and Strength and Kettlebell Solutions for Speed and Explosive Strength DVD's together for only $59.95 ($69.95 for International Orders).

US Orders:

Add to Cart

Non-US Orders ($69.95):

Add to Cart



Post Your Response to Guide to Kettlebell Exercises




Mahler's Aggressive Strength

© 2003-2014 Mahler's Aggressive
Strength, LLC. All rights reserved

Sitemap