The following Kettlebell exercises are designed to improve the strength of the muscles of the upper body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the basic Kettlebell exercises. Once these are too easy, progress to the advanced and other Kettlebell exercises.
Kettlebell Pull Backs
Begin this exercise standing in a lunge position with your left elbow resting on your left knee and holding a light Kettlebell in your right hand as demonstrated (figure 1). Keeping your back and neck straight and your arm by your side, slowly pull the Kettlebell straight up leading with your elbow. Pause briefly at the top of the movement and then slowly return to the starting position. Perform 1 – 3 sets of 10 repetitions on each side provided the exercise is pain free.

Kettlebell Floor Press
Begin this exercise lying on your back, with your feet flat on the floor, your elbows straight and holding a light Kettlebell in each hand directly above your shoulders as demonstrated (figure 2). Slowly lower the Kettlebells, allowing your elbows to move to the side until they touch the floor momentarily, then slowly return to the starting position. Ensure the Kettlebells remain directly above your elbows throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Kettlebell Shoulder Press
Begin this exercise sitting on a Swiss Ball and holding a light Kettlebell in each hand as demonstrated (figure 3). Keeping your back and neck straight and the Swiss Ball still, slowly straighten your arms pushing the Kettlebells overhead and then slowly return to the starting position. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.
