Next to my couch, near the TV sits a 35 lb kettlebell staring up at me. Everytime I swing it my fiance thinks I might toss it through the 4th floor window onto the cars below. What are some good routines and exercises I can do with such a device? If you know of any good free websites with videos, that would also be cool. (If you need to know what I eat for this question, the answer is: mostly bacon.)
I love my kettlebell! I have a 26.2lb that hangs out in my family room.
Swings are my starter, always, great to warm up and get my heart pumping. I do goblet squats with them. Turkish Get Ups are awesome and then I can't move my abs the next day. I do deadlifts with them and also one legged deadlifts (great for balance). Hmmm, I do presses too. I even use it as a weight with my lunges.
Pavel Tsatsouline is the King of the Kettlebell to me and his book Enter The Kettlebell! Strength Secret of The Soviet Supermen is awesome. Entertaining too!
I'm a huge fan of Scott Sonnon! and here is a page full of free videos of his that Better is Better compiled: http://www.bettersbetter.com/kettlebells/
If you exhaust all that, and find it boring... I recommend http://www.tacfitcommando.com/blog/tacfit-kettlebell-spetsnaz-evolution and http://www.tacfitcommando.com/blog/kettlebell-swingblade-exercise
http://www.rmaxinternational.com/KBF/ is complex and cool as well.
If you really want to learn to love the kettlebell you only need about twenty minutes three times a week and two exercises.
Warm up. I like to start with The Maxwell Daily Dozen (http://www.maxwellsc.com/articles.cfm?art_id=3000&startrow=1).
Getups. Do five minutes of getups, switching arms after each rep, without stopping.
Swings. Do ten minutes of swings, alternating periods of work and rest. Start out with 30sec swings/60 sec rest. When you can do that without stopping it is time to progress. Progress through 45sec swings/60 sec rest, 60 sec swings/60 sec rest, 60 sec swings/45 sec rest, 60 sec swings/30 sec rest, 60 sec swings/15 sec rest, and finally ten minutes of swings.
This looks simple and boring. It is neither. This is exactly what I did when I picked up my first kettlebell. I wouldn't worry about doing anything else with a kettlebell until you reach this point.
Dragondoor.com and artofstrength.com are both great places. If you can get a copy of Providence from AOS, it's great. I also suggest Enter the Kettlebell.
Turkish Get Ups are pretty fun. Good for you, too, but its such an involved movement that if you like to nerd out on details and all id highly recommend them. The Turkish Get Up is however a slow, grind type movement just so you know. Thats totally fine, i only mention it because a lot of people usually associate kettlebells with the more ballistic movements like swings, etc.
this a good video:
35 lbs = 16K. For a man that is a starter weight. I suggest doing a combo of low rep and higher rep exercises.
Low rep = turkish get ups, military presses, squats. High rep = swings, snatches and clean&jerks.
Don't do them all on the same day. In fact you can go far by picking 1 from each list per workout day. For the high rep stuff I find it helpful to use a timer (gymboss or free online one here: http://www.beach-fitness.com/tabata/) and set rounds, time/reps and time/rest.
With a 16K you'll be doing mostly 1 arm swings (2 arm is kinda light at that weight); snatches will still be good; and clean&jerks if you push the rounds and time. Soon you will want a heavier bell. There are a ton of videos out there, I don't have anything specific other than Dragon Door. For each exercise just 'google video' and watch a bunch.
Get your fiance to help you out with the Turkish Get Ups!
I think you can't go wrong with the advice above of practising get ups and swings as recommended in enter the kettlebell. You really should get a copy too, as the description of technique is second to none.
It may also be worth getting some instruction, as mastering the swing is not easy. Many clients have come to me after having trained at home alone, and it is amazing they have not caused themselves irreparable damage!
If you want some added variation to your workouts, you can check out some weekly kettlebell workouts here with youtube video demos:
We generally recommend warming up with a 16kg, building up to a near max on the get up, then performing heavy low rep sets of swings for a few mins, before performing the circuit with a 16kg kb at the end.