Bell Tower

Swing

1. Stand with your feet shoulder-width apart. Have your kettlebell about six inches in front your of feet.
2. Hinging at your waist with a slight bend in your knees, pick up your kettlebell and let it swing between your legs.
   Imagine this position like the first motions of sitting down in a chair. It should not be like performing a squat.
3. Bending your knees slightly more, hinge at your waist so that the kettlebell comes down between your legs behind your hamstrings.
4. Drive forward using your hips glutes straightening your knees and hips. Using the force of that motion, let the bell swing out in front of your body.
5. For the russian swing: allow the kettlebell to swing up to the level of your chest or upper abdomen.
   For the american swing: use enough force at the beginning of the movement to propel the kettlebell as high as you can ending the motion when the kettlebell has extended over your head.
   Neither the russian nor the american swing should make your shoulders tired. If you find your arms are getting fatigued, it is a cue to work on your form. Concentrate on making sure the force of the exercise comes from your hips, glutes, and core. Your arms and shoulders will work, but they shouldn't be doing any heavy lifting.
6. As the kettlebell swings down, return to the starting position and get ready for the next rep.

You've just completed a kettlebell swing.

While form and technique will be awkward at first, the more you perform the motion the more natural it will feel. For the first few times you perform this exercise, keep technique at the forefront of your mind. Don't stress about getting it perfect, just take it one swing at a time and your body will learn the exercise.

Goblet Squat

1. Stand with your feet a little more than shoulder-width apart. Hold the kettlebell in front of your chest by the horns (at or below the corners of the handle).
2. Turn your feet outward slightly to open up your hips.
3. Take a quick inventory of your body as you stand upright. Is your back straight or hunched?
   As you go through the motion, try to keep your spine aligned and resting on top of your hips. Don't bend over! Sink down.
4. Sink into a deep squatting position until your knees are bent at a 90° angle.
   If you are squatting deeply enough your elbows should fall between your thighs.
   Many exercises can be performed in this squatting position. Examples include bicep curls and chest presses.
5. Push back up to a standing position.
   Push up from your heels not your toes.

You've just completed a goblet squat.

Turkish Get-up

1. While lying flat on your back with your arms by your sides and your legs resting flat on the ground, extend the arm holding he kettlebell straight into the air.
2. With the leg on the same side of your body as the raised arm, bend your knee and place your foot flat on the floor. Then, slide out the arm that isn't raised into the air until it is resting at a 45° angle to your body with your palm flat on the ground.
3. Pressing down with the foot and hand which are flat on the ground raise your body to a seated position. Make sure the kettlebell stays raised straight up into the air.
   If you have trouble going directly to the seated position, try raising your body high enough to rest on the elbow of your non-kettlebell arm. From there, push with your hand to rise up to the seating position.
   If you are just starting out, get to a seated position might be enough to work on for now. Once you are comfortable with your ability to sit up, you can graduate to the full get up.
4. Pushing from the heel of your bent leg, raise your hips into the air, using the hand on the ground to support your torso. The kettlebell should still be raised straight into the air.
5. Now bring the straight leg to a kneeling position beneath your hips. Try to bring this leg straight back instead of using a circular motion. The palm of your non-kettlebell hand should still be on the floor.
6. Bringing your non-kettlebell arm off of the ground, raise your torso so it is aligned above your hips with your spine straight.
7. Driving from your front heel, bring yourself to a standing position.

You've just completed a turkish get-up.