Stop thinking about starting and go swing some bells. 6 Kettlebell exercises that you can implement into any workout program.
These 6 movements are designed to challenge you, yet keep you engaged for your next training session. All you need is one Kettlebell and you are ready to begin.
Goblet Squats are one of the best exercises for generating lower body strength.
Step 1: There are two ways you can hold the Kettlebell when performing the Goblet Squat. Place your hands either on the handle or on the ball of the bell.
Step 2: Hold Kettlebell in front of your chest, engage your core and plant feet firmly into ground.
Step 3: By maintaining a strong core and foundation, take a big breath in and begin to descend pushing your weight straight into your feet.
Step 4: Lead with your chest, and push through the hips. You have just completed your first rep of the Goblet Squat. Perform 5-10 reps, at a 3-1-3 tempo, Counting 3 seconds down, hold at bottom for 1 second then push back up for three more seconds.
The Halo is an excellent movement to use either during your warm up or workout.
Step 1: Grab the handle facing downwards while the bottom of the kettlebell is facing up.
Step 2: Bring the hands to one side of your head and let the kettlebell drop down behind the head as one arm circles over and across the top of the head.
Step 3: Continue the circle all the way around until the kettlebell is back to the starting position.The kettlebell drops lower as it comes to you and raises again as it moves back up in front. Perform 5-10 reps, at a 3-1-3 tempo, Counting 3 seconds when bring the weight around your head, 1 second hold in front of chest, then switch directions and repeat on other side.
Half Kneeling Overhead Press
The Half Kneeling Overhead Press is the ultimate exercise for increasing Core Stability and strength.
Step 1: Grab a corner handle of the bell and rest the flat surface of the bell onto your wrist.
Step 2: Put yourself into a static lunge hold, with knee on the ground. A tip to make sure you are in proper position – Knee, hip and shoulder should be in a straight line.
Step 3: Squeeze the kettlebell and while keeping your shoulder down press the bell to a lockout position while keeping the distance between your ear and bicep.
Step 4: Pull Kettlebell down by engaging your back and shoulder. Perform 3-6 reps, at a 3-1-3-1 tempo. Count 3 seconds as you press up, hold for 1 second, bring the bell down in 3 seconds, then rest the bell in the front rack position for 1 second.
The Kettlebell Swing is the most powerful movement for building strength and speed!
Step 1: Start with the bell about 1 ft in front of you and grab the handle with an overhand grip.
Step 2: Pull the bell back and thrust forward with your hips to about chest height.
Step 3: Let the bell pull you downward and between your legs.
Step 4: Repeat, thrusting hips forward and squeeze glutes, hamstrings and quads. Perform 8-10 reps, to build strength and endurance.
Front Rack Reverse Lunge
The Front Rack Reverse Lunge is an excellent exercise to use for improving balance and strength.
Step 1: Grab a corner part of the handle of the bell and rest the flat surface of the bell onto your wrist.
Step 2: Perform a reverse lunge, while maintaining proper front rack position with the kettlebell.
Step 3: Push through your front foot and bring both feet parallel of each other. Perform 6-8 reps each side to build strength, using a 2-1-2 tempo.
The Kettlebell Clean is an explosive movement that requires speed and mobility. The trick to this exercise, is keeping the movement small and quick.
Step 1: Grab a corner on the handle of the bell and rest the flat surface of the bell onto your wrist.
Step 2: Load the hips back, by driving your weight into your feet.
Step 3: Snap the hips forward and keep the bell close to your body, as you pull up the bell into your front rack position.
Step 4: Lower the bell down slowly, keep it close to your body. Perform 5 reps on each side to increase hip speed and core strength.
You are now ready to perform your first Kettlebell, Full Body Workout.
Can’t wait to watch you CRUSH your moves!