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Ever been intimidated by that person swinging a kettlebell next to you on the gym mats as you stretch? Don't be intimidated anymore.
New York City HIIT boutique gym The Fhitting Room—which has locations on the Upper East Side and Flatiron, plus a new studio opening on May 28th—recently introduced its FHIT Fundamentals workshops to teach newbies, among other things, how to use kettlebells. And spoiler alert: There's a lot more than just swinging.
We got instructor Ben Wegman to give us a taste of this class with six of the most essential kettlebell moves, demonstrated in GIF form for your looping pleasures. Interested in trying it out for yourself? Grab a bell or two of your own and follow along below—or if you're in the city, sign up for the next fundamentals workshop in early June.
Explosively snap your hips forward to bump kettlebell into motion, raising it to chest level. When the kettlebell is in the downswing, allow the knees to bend slightly and send your butt back, letting momentum take the kettlebell down between your inner thighs.
Sumo Deadlift to High Pull
Hold the kettlebell by the horns with straight arms and hinge forward at the hips until the kettlebell is just above the ground. Stand back up quickly, squeezing the glutes and lifting the kettlebell by bending your elbows—the arms should make a "V" at the top of the movement.
Starting in a squat position, hold the kettlebell in front of your chest. Drive up using an aggressive thrust, while at the same time pressing the kettlebell overhead and fully extending the arms.
Romanian Dead Lift
Hold the kettlebell by the horns and hinge forward at the hips, pushing your butt back while keeping a flat back and a slight bend in the knees. Keep the kettlebell as close to the shins as possible as you swiftly stand up straight, then slowly lower back down.
Start with the knees slightly bent in a modified squat position and a flat back, holding the kettlebell by the horn with one hand (the base should be facing downward.) Pass kettlebell between the legs and then around the outside of your legs, as if you were dribbling a basketball. Continue to pass the kettlebell from one hand to another in a fluid motion.
Hold the kettlebell by the horns with two hands at chest height; the base should be facing up. Trace the kettlebell around your head, keeping it close to your head and your elbows high, returning it back to the center of your chest. Alternate directions.