Kettlebell Workout: 20-Minute Beginner Routine & Worksheet - Nerd Fitness Jan 07, 2022 · Press straight up with your fist driving the movement (your fist would be pointing up the entire time). Reverse the movement and bring the kettlebell back down. Then repeat. Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout. #4) KETTLEBELL SWING