kettlebell exercises

[mrbigshot]

am new to using a kettlebell so would be grateful if someone could tell me what exercies i could use and what main muscle groups they work i know a kettlebell is a core exerciser but just want a little more detail

also i want to gain a bit more strength and would like to do some cardio with it so any advice on that would be good

i have just bought 1 16 kilo kettlebell so i dont have 2 i might buy another one if i really enjoy this

cheers

[BrooklynBomber]

Kettlebell swings. Look them up on youtube, one of my all time favorite exercises.

[Klemman]

Power movements include: Swings, Cleans, snatches, high pulls, standing presses will keep you busy and give a good work out. Google and of them along with kettlebell. A few keys:

1.When you do these exercises, keep your back arched and set to avoid injury and to strengthen your lower back.
2. Don't just swing from your waist or just use your arms. Bend your knees and drive up with your hips. This is what builds the explosiveness.

Exercises for your core: Turkish Get Ups, side raises, Figure 8's between the legs. Again Google these

You can also do any exercise that you might do with a dumbell. The off balance created by the form of the kettlebell forces some extra stabalization that you might not get with traditional weights.

[J.Dempsey]

heres cardio I used to do with kettles: start by doing each exercise for 30 seconds, and then increase by 15secs...rest for 30seconds in between sets...I use an egg timer, by the time you reach 2min sets with just 30secs rest you'll find your fitness is excellent..

[LoadedWraps]

there is a thread addressing this already a page or so in if you look around. this should be continued in there.