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Because many kettlebell exercises involve a lot of swinging moves, you need to make sure that you are handling it correctly to eliminate injury. Start with a lighter weight and progress into higher weights as you become more efficient and stronger. In the interest of your safety, it is important to check with your physician before beginning any exercise program if you have a chronic health condition or injury. Always exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional. Kettlebell One Arm Plank Row In plank position, with one hand firmly planted on the floor the other holding a kettle bell. Back straight, glutes tight pull the bell straight up, elbows held close to your side. Lower and repeat.Pullover Lying on a bench, knees bent, feet flat on the bench, grab a kettlebell in both hands and hold it straight overhead. Keep your lower back flat on the bench, do not arch while performing this exercise. Lower the kettle bell behind you being careful not to fold your wrist backward. Pull your shoulders down and back and lower as far back as the overhead position. Raise back to start. A kettlebell is a cast iron ball with a handle attached to the top of it. Its design differentiates this exercise equipment from others because the weight of a kettlebell is not distributed evenly. This creates the need for your body to counterbalance the swinging motion and stabilize your core during workouts. It's a bunch of different types of training all combined into one, fun exercise routine. It helps improve your cardio, strength, stabilization, posture, and tone. It also helps you burn those calories FAST.