01 RUSSIAN KETTLEBELL SWING
Begin by holding the kettlebell with both hands
just below the groin, feet hip-width apart.
Be sure your spine is neutral, not rounded
forward, and your core is engaged. Think
about keeping your shoulder blades slightly
pinched together to avoid rounding forward.
Now bend your knees slightly, hinge upward,
and push the kettlebell into a swing using the
force of your hips and glutes.
Swing the kettlebell to chest level, avoiding
letting your shoulders “creep up” to your ears.
Let the kettlebell swing back to your starting
position by hinging again at the hips, extending
the kettlebell behind you.
Repeat.
06
KETTLEBELL
VARIATIONS
(STEP BY STEP INSTRUCTION)
A kettlebell is a type of dumbbell or free weight
that is round with a flat base and an arced
handle. It looks like a cannonball with a handle,
or a teapot. Kettlebell workouts are beneficial as
they exercise several muscle groups at once,
providing a great workout for your arms, legs,
and abs in a short amount of time
04 ALTERNATING SINGLE ARM RUSSIAN
KETTLEBELL SWING
05
KETTLEBELL PUSH PRESS
Take a kettlebell in your right
hand and stand with your feet
slightly wider than shoulder-width
apart.
Bend at the waist and knees, and
bring the kettlebell down between
your legs.
Stand back up and swing the
kettlebell up to shoulder height.
Take your hand off the kettlebell
and catch it with your other hand.
Immediately go into the next
repetition.
02 AMERICAN KETTLEBELL SWING
Stand with feet shoulder-width apart and a
kettlebell between your legs.
Softly bend your knees, lock them in place
and brace your stomach muscles.
Hinge forward at the hips, grip the weight
with both hands and keep a flat back. Set
your shoulders back and down.
Swing the kettlebell back between your
legs, sending your hips back.
Drive the kettlebell upwards and snap your
hips forward.
Send the weight above your head and
squeeze your shoulder blades, back, arms,
glutes and core tight. Pull your biceps back.
Pause at the top, then control the descent
back down and between your legs.
03 KETTLEBELL SNATCH
Stand with your feet shoulder-width apart, toes pointing
slightly outward. Place a kettlebell between your feet.
Bend at your hips and knees, reaching down to grasp the
kettlebell handle with one hand.
Swing the kettlebell back between your legs, keeping your
back flat, chest up, and core engaged. Your arm should be
straight.
Explosively drive your hips forward, swinging the kettlebell
forward and up.
As the kettlebell reaches chest height, punch your hand
through the handle, allowing the kettlebell to rotate around
your wrist.
Extend your arm fully overhead, locking out your elbow.
Keep your wrist straight, and the kettlebell balanced directly
over your shoulder.
Reverse the movement, bringing the kettlebell back down
between your legs in a controlled manner.
Perform the desired number of reps on one side before
switching to the other hand.
Begin in a deadlift position with the
kettlebells placed about a foot in front of
the feet. Grab the handle of the kettlebells
and perform a hike, then begin to fully
extend the hips and rack the kettlebells at
chest level.
Sniff air into the abdomen, slightly bend
your knees and perform a forced exhale
pushing the feet through the ground and
extending the hips to an upright and stable
standing position. Use the force of the
movement to press the kettlebells
overhead extending the elbows until the
arms are straight but not locked.
Sniff air in again and pull down with the lats
as the elbows flex and lower the weights to
the racked position.
Repeat for the desired repetitions.
01 PLATES GROUND (SQUAT) TO OVERHEAD
PRESS
Take a plate. Stand with your feet
shoulder width apart. Bend your
elbows while holding the plate in
front of your neck.
Lower yourself into a squat until
your thighs are parallel with the
floor. Hold for a moment.
Push yourself through heels to
stand up, pressing the plate
overhead.
Return to the starting position and
repeat the exercise
06
PLATES
VARIATIONS
(STEP BY STEP INSTRUCTION)
Weight plates are a versatile piece of equipment
used in various exercises to provide resistance
and help build strength. There are numerous
exercises that can be done using weight plates.
These exercises include squats, planks, push-ups,
and more. Weight plates come in different types,
sizes, and weights.
04 PLATES FRONT RAISES AND ARM
ROTATION
First, be absolutely certain to begin
the movement by engaging your
front (anterior) delts.
Lift the plate up to approximately
shoulder height and maximally
contract your front delts.
Twist the plate to one side and feel
the tension shift from front to
lateral delt on the shoulder you are
turning away from and extra
emphasis on the front deltoid and
pectoral muscle tie-in on the
shoulder you are turning toward.
Twist the plate back to the middle
then lower the plate to the starting
position.
Raise the plate using your front
delts again, this time twisting to the
other side.
02 PLATE FRONT RAISE
Stand with your feet
around shoulder-width
apart, arms extended down,
holding a weighted plate
between both hands.
Brace your core and raise
the plate, stopping when
your arms are parallel with
the floor. Your torso should
remain still throughout the
exercise.
Pause before slowly
lowering the plate back to
the starting position.
03 PLATES AROUND THE HEAD
Stand with your feet hip-
width apart, holding the plate
at the outside grip, arms
extended overhead.
Bend your elbows and move
the plate around your head in
a circular motion until you get
back to starting position.
Switch directions.
Repeat.
05 BICEP CURL TO OVERHEAD PRESS
Stand with your feet hip-width apart, and
hold (any) weights by your sides with straight
arms.
Keep your elbows tucked into your waist.
With palms facing up, slowly bend your
elbows to lift the weights to your shoulders.
At the shoulders, twist your hands so the
palms face outwards, then push the weight
towards the ceiling by straightening your
elbows.
Bend your elbows to lower the weights back
to your shoulders, while twisting your hands
so the palms face inwards.
Slowly lower the weights with your palms
facing upwards back to either side of your
body and repeat.
References:

Crossfit. (2019, September 27). "The Kettlebell Snatch". Youtube. https://youtu.be/Pm-

b2XFeABA

Chartered Society of Physiotherapy.(2022, April 2). "Bicep Curl to Overhead Press -

Stronger My Way". Youtube. https://www.youtube.com/watch?v=YxLs8BqZ9B4

Elkaim, Y.(n.d.). “How to Do Russian Kettlebell Swings (The Right Way)”. Yuri Elkaim.
https://yurielkaim.com/russian-kettlebell-swing/#Russian_Kettlebell_Swing_Step-By-
Step

Hopes, S.(2023, August 21). “American kettlebell swings: How to do them and 3 benefits
for sculpting muscle all over”. tom's guide. https://www.tomsguide.com/how-
to/american-kettlebell-swings-how-to-do-them-and-3-benefits-for-building-stronger-
muscles

KB Push Press.(n.d.). FMS.

https://www.functionalmovement.com/exercises/270/kb_push_press
Squat to Overhead Press. (n.d.) TW. https://totalworkout.fitness/en/exercise/10039

PureGym.(2022, February 24). "How to do Front Plate Raises". Youtube.

https://www.youtube.com/watch?v=HN8HYJTOl8c

10 AMAZING EXERCISES YOU CAN DO WITH WEIGHT PLATES.(n.d.) Gym and Fitness.
https://www.gymandfitness.com.au/blogs/tips/10-amazing-exercises-you-can-do-with-
weight-plates

33 KETTLEBELL SWING VARIATIONS: FROM BASIC TO ADVANCED TECHNIQUES.(2024,

February 29). HP. https://www.hamptonfit.com/blog/kettlebells/33-kettlebell-swing-
variations-from-basic-to-advanced-techniques/

Tousignant, S.(2023, September 4). “Front Plate Raises With Rotation To Carve Out
Detailed Shoulders”. Metabolic Masterpiece. https://metabolicmasterpiece.com/front-
plate-raises-with-rotation-to-carve-out-detailed-shoulders/