Kettlebell Workout

Work for the Weekend: Bell of the Ball

Resembling a mini bowling ball with a handle, kettlebells are a great tool for strength building and cardio related moves. The following workout should be done circuit style. Perform each drill for 60 seconds, and rest for 30. After you complete one circuit do 10 plank jacks, rest for 60 seconds and then start the circuit again. Repeat for a total of 3 times. Don’t have a kettlebell? No sweat, use a good ol’ dumbbell.

Kettlebell Workout

Russian Swing: Stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body at hip level. Maintain a slight bend to the knee and drive the hips back. In a fluid motion, explosively drive the hips forward while swinging the kettlebell. The motion should come from the hips, not the arms

Alternating Single Arm Russian Swings: Similar to the Russian Swing (above), stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with one hand. Maintain a slight bend to the knee and drive the hips back. In a fluid motion, explosively drive the hips forward while swinging the kettlebell. The motion should come from the hips, not the arms. When the kettlebell is in front of the body, quickly release the handle and use the opposite hand to grab ahold of the handle to repeat the drill on the other side. Find a rhythm here.

Cleans Right Side: Start with the kettlebell in your right hand resting at the hip. Swing the kettlebell upwards by shrugging the shoulders and pulling the kettlebell up to the shoulder. Your elbow should remain close to your body with the kettlebell resting on your forearm. Bring the weight back down to the floor and repeat.

Goblet Squats: Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Driving the heels into the ground perform a squat by pushing the hips back until the thighs are parallel to the ground or just below. Keep your elbows close to your body throughout the entire range of motion and engage your core.

Cleans Left Side: 
Start with the kettlebell in your left hand resting at the hip. Swing the kettlebell upwards by shrugging the shoulders and pulling the kettlebell up to the shoulder. Your elbow should remain close to your body with the kettlebell resting on your forearm. Bring the weight back down to the floor and repeat.

Overhead Reverse Lunge Right Side:  Stand up straight while holding the kettlebell in your right hand. Position your arm and the kettlebell overhead. Reverse lunge with the left leg.

Russian Twist: Sit with the legs bent and feet flat on the floor. Hold the kettlebell with both hands at the chest, leaning back no more than 45 degrees. Rotate your torso and core from left to right by twisting at the waist and swinging the kettlebell across the body. If you’re looking for a challenge, lift your feet to hover off the floor, or bring your knees to table top position.

Overhead Reverse Lunge Left Side: Stand up straight while holding the kettlebell in your left hand. Position your arm and the kettlebell overhead. Reverse lunge with the right leg.

Figure 8’s: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. Grab the kettlebell with the left hand and swing the bell around the outside of the left leg and then back between the legs. Pass the kettlebell to the right hand and swing it around the outside of the right leg. Be sure to keep your chest up and your back flat as your legs pulse and your arms and core support the figure 8 motion. Alternate directions half way through the drill.

Deadlift: Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Keeping a micro-bend in the knees, engage the core, tighten those glutes, fire your hamstrings and keep the arms extended as you come to stand. keep the kettlebell close to your body, and squeeze the backside of your legs as you stand. Very important: if you start to feel the heat in you lower back do not go down as far into your range of motion, or drop down a size in weights.

Don’t forget to do those plank jacks…take a breather and then hit it again!

Image via The Fight Mechanic

2 Comments

  1. Thanks for all the workout tips. I’m working on my arms and I love the kettlebell. I use it at my gym!
    xoxoxox

  2. that sounds like an awesome workout! I will definitely try it out. Nice post 🙂

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