Men over 40 can use the two-step kettlebell getup for an effective exercise to develop healthy t-spine mobility and core strength. Add the two-step getup to your training twice a week, doing 2 sets of 10 reps on each side.

How to Do the Two-Step Getup

• Lie faceup with your left leg straight and your right knee bent, right foot flat on the ground. Your left arm should be on the ground. Hold a light dumbbell or kettlebell in your right hand, directly over your right shoulder.
• Pressing your left upper arm and elbow into the ground, push your right shoulder upward, continuing to keep your right arm straight. Watch the weight as you do this.
• Rise to a sitting position by straightening your left arm until your upper body is propped up only on your left hand. Lower with control back to the start. Do 10 reps per arm.

Best Coaching Cues for the Two-Step Getup

● Consciously engage the core before starting the first movement.

● Keep the foot of the extended leg on the ground throughout the movement. You’re using leverage instead of strength if the foot comes off the ground.

● The complete motion should be smooth. No “jerking” the shoulders or noggin off the ground.

Helpful Tip for the Two-Step Getup

Fellas, you have to remember the first movement is rotating the shoulders. This is not like a traditional abdominal crunch—you’re not raising your head first. Rotate the shoulders, continue pushing the extended arm vertical and allow the head to follow. Your T-spine should be rotated at least to a 45-degree angle (in relation to the ground) when you’re raised to the forearm.

0:00 Swing 10/10 (12/12)
1:00 (Clean and) Press 5/5
2:00 Row 10/10
3:00 Squat 5/5
4:00 Rest
5:00 Repeat (5 rounds total)

Kettlebell size:
Men—12kg to 20kg
Women—8kg to 12kg

Method:
Snatch the kettlebell, lower it from the lockout to the rack position, take one step forward, drop the kettlebell from the rack, and then snatch again. Repeat. Switch hands every 5-10 repetitions.

https://www.onnit.com/academy/kettlebell-snatch/

KETTLEBELL SNATCH Crash Course
https://www.youtube.com/watch?v=NPEpKOxsAVE

The legendary strength coach Dan John breaks down a lower-body kettlebell flow exercise in a new video, which takes the goblet squat into the overhead squat.

3 Minute squat test - Stand quickly every 30 seconds (he was only using 20lbs)
Can do curls during it!
https://www.youtube.com/watch?v=ZwtbLFbICwY

This month-long, full-body kettlebell workout routine uses compound exercises to challenge you to move like an athlete. 

The Warmup

Do these 2 movements as a circuit, with no rest between sets. Do 3 sets. 20 seconds per exercise.

• Chest-Supported Good Morning
• Bottoms-Up March

Strength Circuit 1

Do 3 sets of this circuit. Rest 45 seconds between moves, 90 seconds after each set.

• Dead-Stop Swing (8-10)
• Split Jerk (8-10 per side)

Strength Circuit 2

Do 3 sets of this circuit. Rest 45 seconds between exercises, 90 seconds after each set.

• Racked Reverse Lunge (8-10 per side)
• Staggered-Stance Deadlift (8-10 per side)

The Finisher

Do these 2 movements back-to-back with no rest between sets. Do as many sets as you can in 5 minutes

• Figure 8 to Hold (3 sets of 10)
• Kettlebell Clean (3 sets of 8)

The half-kneeling kettlebell windmill is a challenging abs exercise that you can do to work your core and build shoulder stability.

Three sets of six to eight reps should work, as each should take about two to three seconds to get through each rep.

The kettlebell swing is an incredible exercise that can help improve your hamstring and glute strength to power through workouts and runs. 

https://hmg-h-cdn.hearstapps.com/videos/bm-meghan-firstset-kettlebell-swing-1575493786.mp4

Take on the Men's Health 30-Day Kettlebell challenge for a full month's worth of workouts using just one kettlebell that will help to build muscle and more.

The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simple idea. What follows is a brief description of that process.

Every Major Brand of Kettlebells - Tested, Rated, and Reviewed

These 23 kettlebell workouts and exercises show how to use the kettlebells in your gym routine to build muscle and improve conditioning.

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Use an undulating rep scheme to reach 500 total reps per workout:

• Set 1: 10 reps
• Set 2: 15 reps
• Set 3: 25 reps
• Set 4: 50 reps

You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you'll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a "corrective." Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.

The kettlebell halo is a great exercise for men over 40 to build their shoulder mobility and strength. Here's how you do add the movement to your workouts.

• Half-kneel helps to ensure back isn't flaring
• Rib cage down (using abs) and shoulder blades back
• Two revolutions clockwise, then two counterclockwise

For the first, grab the handles, jump your feet back, perform a push-up, and jump your feet back up next to the bells, feet wider than shoulder-width, torso almost parallel to the ground. Now row the bells to your ribcage, lower them back down to the floor, and hit the third move by cleaning the kettlebells to a rack position in front of your shoulders. To finish things off, perform a thruster, a squat to an overhead press. Lower the bells back down between your feet—and do it all again.

What you'll need: One 12-kilogram kettlebell or a 20- to 25-pound dumbbell

Hollow-Body Chest Press
Half-Kneeling Press-to-Stand
Single-Leg Deadlift Row
Clean to Goblet Squat
Lateral Lunge to Balance
Single-Arm Kettlebell Push-Up

Jump Squat To Halo

Step 1. Place a kettlebell on the floor and stand behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up. Maintaining a tall, long spine from your head to your pelvis, squat down, driving your knees outward as you descend (they should stay in line with your first two toes) until you can grasp the kettlebell handle.
Step 2. Holding the kettlebell handle overhand with both hands, draw your shoulders back and downward (think “proud chest”). Now jump up as high as you can. Land with soft knees, and then stand up, cleaning the dumbbell as you rise (flip it over in your hands so that the bottom is up).
Step 3. Raise the weight over and behind your right shoulder. Keep your elbows as close together as you can—your left forearm should brush over the top of your head as you raise the kettlebell. Continue moving the weight around the back of your head until it’s in front of you again (a halo). Keep your core braced to prevent any bending or twisting while you do the halo. Lower the weight to the floor, and re-set for the next jump squat. After you jump, perform the halo in the opposite direction.