Hi guys. This is Max Maverick for How Cast and today, I'm going to show you guys how to use some kettle bells. Now I know you've all heard about kettle bells. They've been taking the world by storm. They're an Eastern European old school way of working out from back in the days that has now become the newest thing.
So what I'm going to do is take you through a couple of exercises, all right? So the first exercise I'm going to do with the kettle bells is going to be called the Kettle Bell Swing. Now, it's going to touch every single muscle in your body. A lot of lower back muscles, a lot of hamstrings, gluts, quads. We're also going to get a lot of shoulders and arm muscles as we do this so this is how it's going to work. Now, remember, you're going to choose a weight that is going to be lighter for you initially until you get the hang of it and then you can work on increasing.
So our kettle bell swing starts this way. Hands straight down. We slowly pitch our body, squat, swing over the top of the head, pause. Abs nice and tight. Slow on the way down, swing back to the top, pause. Slow on the way down. This is the Kettle Bell Swing. Now, I love this kettle bell swing. I do it myself very often and I do it with a lot of my clients. Now, something like this, we chose about 15 to 20 repetitions because it’s a very, very muscular and cardiovascular exercise. Awesome to have in there. OK? Second one we are going to do is just going to be a basic squat with the kettle bell. We're just going to hold it straight down, down to the floor, pause for a couple seconds, back up to the top. All right? This is how we do it.
I'm going to start off with my right arm first, I'm going to do 10 then switch to my left arm. This is how it's going to look. Slow to the floor, pause, 2, 3, up. Slow, 1, 2, 3 and up. Do it one more time. 1, 2, 3 and up. Now I'm going to switch hands. The reason for switching hands is because of the muscle recoupment in your shoulders and also the abdominal recoupment in your core. Slow on the way down and up. Down, 1, 2, 3 and up. Awesome exercise. So the third exercise we're going to do with the kettle bell is called a Snatch and Press. What we're doing here is we're going to hoist it off the floor, catch it in this position and press overhead. Okay? So, it's going to be a lot of core again, legs, in here, shoulders into our press. All right. Let me show you how it's done. Hoist, catch, press. Slow on the way down, lift forward. Hoist, catch, press.
Do it again. Hoist, catch, press and back down. Press. Whew. Well, as you can see this sweat is real. These are very challenging exercises. The next time you go to the gym, go find the kettle bells and add them to your workout. They're going to be lots of fun, very challenging, a lot of core work. They'll mix things up. Make them nice and new for you. And remember guys, go out there, pick a weight that you can handle and be safe.