There’s a vast amount of information available in training circles about all of the different ways that the kettlebell can improve both athletic and overall performance for anyone who is spending serious time in the gym. However, some trainers have found special ways to work on isolated muscles with these unique free weight tools. Here are a few that get reported by experts who are helping to train clients or educate the public about what they can do with the kettlebell.

Side Press
The “kettlebell side press” or some other press variation is something that some trainers remark about for targeting the “lat” muscles, or lateral muscle groups. The basic activity of a side press includes holding the kettlebell by the handle, propping up the forearm, and sliding the arm back so that the elbow ends up slightly behind the body. There are all kinds of similar presses that get a lot of use by those looking to train this unique muscle group.

Arm Swing Plus
Another popular activity is sometimes called a “one arm swing” or a “swing and slap” because it uses a kind of unorthodox combination of moves with the upper body. These moves are meant to provide greater effectiveness for kettlebell swings that generally improve the core and work the back. Standing straight, the user swings the kettlebell outward with one arm. In some variations, the other hand “slaps” the abs at a specific point to cause an additional reaction from that muscle group. Swings and variations are a great way to work the core and add to overall body response capability.

Raises and Deadlifts
These activities are an example of some kettlebell exercises that are a little more generalized, but they do have target muscle groups, including the back and legs as well as the “glutes” and “quads”.
One variation is sometimes called an “anchor raise” – the user stands over the kettlebell, raises it up with one or both hands, then lets it fall again, in a controlled descent.

More With The Kettlebell
These are just a selection of the wide range of activities trainers love, for getting the body to really react and build strength. The kettlebell is a progressive tool, and many who start with it are in it for a lifetime, working their way to power and poise, as well as longevity.

Remember, these activities as reported by individual trainers, are only for certain body types and fitness levels. The kettlebell, as a major resistance tool, is also a potentially hazardous one for those who are not ready to use it. Always seek a doctor or trainer’s approval before using fitness gear, especially something like the kettlebell, to be sure you are in the right shape for this kind of advanced training. When  you are sure that you can handle the resistance of a kettlebell weight, work some standard sets into your training program, and watch your body rise to the challenge.