Use for squats, throws, cleans, jerks, snatches and rotational swings. The Kettlebells have handles designed for comfort and fully vinyl coated iron bells to help protect floors. Ideal tool for both personal and group training.Kettlebell Workout1. Liberty BellsLift and hold this pose for 30 Seconds. Repeat this 7 times on each arm with 15 second rests.Great for beginners. Practice holding the liberty pose to strengthen muscles in your shoulder, triceps and traps.2. Kettlebell SwingsPerform 10 Kettlebell swings using the right arm, left arm, then both arms. Repeat 2 times with 30 second rests.Swing your kettlebells right under your legs and back up. Hold this position and swing again. This exercise is great for cardio and strength training. Target abs, arms, and forearms.3. Kettlebell Squats15 Squats (Kettlebell on Each Arm).2 Times.15 second rest.Engage your arms and booty with this fully body workout. Get into a squat position and use your arm to hold your kettlebell right on your chest and under your chin.