When we say ‘kettlebells’,  the first thing that comes to mind is classic moves like swings, snatches, clean and jerk.
But there are many out-of-the-box kettlebell lifts that are also beneficial. These lifts usually come under the category ‘variety’ and are often overlooked in favour of classic lifts.

Let’s take a closer look at six of these lesser-known exercises which can add fun and variety to your workout.

1. Bottoms Up
(WITH ONE Or TWO bells)

The exercise poses a unique challenge to the lifter. Here the kettlebell ends up exactly in a ‘bottoms-up’ position. Unlike other exercises where the body of the bell is kept below, here the body of the bell is perched on top as you crush-grip the handle of the bell to stabilise the weight. It’s a great test of wrist, grip and shoulder strength and stability.

You make progress in this routine by ‘cleaning’ the bell from the ground to the bottoms-up position. If you want it to be more challenging, try pressing up the weight from the bottoms-up position.

Tip: Keep your eyes on the bell, and make sure to keep the elbows directly under the kettlebell. If the elbow moves, the bell will lose its stability.

Benefits: Develops strong wrists. Increases shoulder strength and stability. And teaches the core to stabilise under unstable weight.

2. Sots Press
(WITH ONE Or TWO bells)

Named after the famous Russian weightlifter Viktor Sots, the Sots press involves pressing the weight up from a squat position.

You start by cleaning the kettlebell and then settling into a deep squat. From the squat position, you have to press the kettlebell up, locking out your shoulder and elbow joint.

Tip: Try to keep your torso upright and core steady. To execute, the lift requires a tremendous amount of core stability and shoulder mobility.

Benefits: Builds great core stability and shoulder strength and mobility. As your legs are not able to generate power, you end up squeezing the muscles in your torso to propel the weight up. Start light if you are new to the routine. You can lift one or two bells in this exercise.

3. Windmill
(WITH ONE Or TWO bells)

Unlike what the name suggests, the kettlebell windmill doesn’t involve swinging the bell all over the place. It’s a slow and controlled movement.

It involves lifting the kettlebell with one hand, your torso remaining straight but your hips and toes turned 45 degrees towards the opposite side of the arm you are lifting with. From here on, push your hips out as you lower your non-working shoulder between your legs, with your non-working arm straightened below. The front leg at the knee can be bent slightly but the rear leg should be as straight as possible.

Tip: While going down, turn your head to look at the kettlebell overhead to be aware of its position and not lose balance. Start slow and respect your body’s flexibility before deciding your range of motion.

Benefits: Great hamstring-specific drill. Works the core as well and improves overhead lockout and stability.

4. Floor press
(WITH ONE Or TWO bells)

Most kettlebell exercises require lifting the bell overhead for press/push press while standing. The floor press is a great ‘variety exercise’ in which you work on your strength but in a horizontal position.

Lie down on the floor with the kettlebell beside you. Turn your body towards it. Grab it with both hands. Bring it over your chest as you lie flat with your back on the ground. From there, you push the weight straight up. The repetition that follows will have your elbow/lower triceps touch the floor. Press the weight up again and so on.

Tip: Keep your body stable and as straight as possible, legs straight on ground and non-working arm flat on the other side, squeeze your core, glutes and shoulder blades to control the weight.

Benefits: The floor press works the triceps, shoulders, pectoral muscles, besides the core as one must keep stable to move the weight off the floor.

5. Cossack squat to Kettlebell press
(WITH TWO bells)

This is a unique movement where the athlete needs to move in two different ways — vertically and horizontally. What makes it even more fun and challenging is that it not only tests your lower body mobility but also your neuro-muscular coordination. Here, one must move with opposite limbs, meaning if you are moving towards your right leg, then you lift the kettlebell with the left arm. Similarly, repeat on the opposite side.

Tip: Make sure you have the required mobility to do the normal Cossack squat. Only then add kettlebells. Start light and take it slow.

Benefits: Apart from testing your lower-body strength and mobility with added resistance, these movements help you increase awareness and help build unique skills!

6. Outside the legs Swings
(WITH TWO bells)

As the name suggests, this drill involves swinging two kettlebells outside your legs, unlike the traditional swings which are done by swinging the bell between the legs.

The swing is a great variety drill, targeting the hamstrings, the trapezius muscles and the grip. The exercise is a great alternative for people who find it difficult to swing two kettlebells between their legs.

Tip: Like traditional swings, push your hips out when the bells are behind you and lock out when it’s swinging in front of you. Remember, do not bend from the torso but at the hips and knees.

Benefits: Works the hamstrings, traps and the posterior chain muscles.

PREPPING TO BELL THE KETTLE

• Make sure you have had some training with kettlebells before trying the new drills.
• These lifts can complement or act as lift-specific warm-ups before your main workout.
• Start light and don’t move to heavier weights too fast.
• Keep the rep range between five-to-eight. If you feel uneasy, put the bell down.
• Always warm up before a session and cool down after a session.

Samrat Sen is a Calcutta-based kettlebell expert and trainer. If you have any queries about kettlebell training
or kettlebell sport, write to t2onSunday@abp.in