This full-body kettlebell workout is all you need
Gyms are great. All those fancy, technical machines do all manner of things, making your workout that bit easier. Less thinking, more action. However, while wonderful, those machines aren’t always necessary for a thorough workout. You can get an all-over workout in the comfort of your own home, using just one piece of equipment: a kettlebell.
Kettlebells have been around since 18th century Russia, and have gained popularity among British and American trainers in recent years – and with good reason. Working out with a kettlebell can be very effective in conditioning and building all-over strength. Now you’ll find kettlebells in most gyms, or you can get one of your own to work out without even leaving your room.
Below, we’ve gathered a series of kettlebell exercises that, when performed together, will give you a great total body workout. Give them a try!
1. Power swing
Stand up with your hips back and shoulders down, holding the kettlebell in both hands. Hike the bell into a back swing, between your legs, as you bend your knees. Straighten to stand again as you swing the bell forwards and extend your arms to chest height.
2. Goblet squat
Stand up straight, holding the kettlebell close to your chest with both hands. Squat down, making sure your knees don’t extend over your toes. Keep your chest and head up and your back straight. Rise to standing again.
3. Military press
Hold a kettlebell in each hand, clean to your shoulders with your palms facing forwards. Press the bells up and out, contracting your core as you do so.
4. Kettlebell clean
Start standing with two kettlebells between your feet. Push your glutes back and look straight ahead as you pick up the bells. Clean them to your shoulders by straightening your legs as you pull the bells up, rotating your wrists as you do so. Lower back down to the starting position and repeat.
5. Kettlebell snatch
Start standing with two kettlebells behind your feet. Bend your knees and push your glutes back as you pick up the bells. Swing the bells backwards between your legs and then forwards and up. Extend your hips and lock the bells over your head.
While we can give you a certain amount of guidance here at Expertrain, we would always recommend that you get specialist support when starting to use a new piece of equipment or try out a new exercise. Search for a kettlebell instructor in your area to make sure you’re using them correctly. And when you do? Let us know how it goes in the comments below!