Workout #12 - Kettlebell

April 26, 2018

Workout #12 - Kettlebell

KETTLEBELL'S WILL HELP TAKE YOUR NORMAL SQUATS AND LUNGES TO THE NEXT LEVEL. THEY HELP WITH STRENGTH, FLEXIBILITY, AND BALANCE. IN CASE YOU AREN'T FAMILIAR, THE KETTLEBELL LOOKS LIKE A BOWLING BALL WITH A SMALL HANDLE. GET READY TO PUSH YOURSELF BY ADDING THESE 5 WORKOUTS TO YOUR CURRENT ROUTINE! 

 

 

 

WHAT YOU'LL NEED:

 

 

 

Kettlebell (No less than 8lbs - even for beginners!)

 

 

 

READY TO SWING?

 

 

 

1. Russian Kettlebell Swing

 

 

Targets: Shoulders, back, hips, glutes, legs

 


How to: To do a proper kettle bell 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. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not toolow (this isn't your normal squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.


 
Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.

 

 

 

2. Two-Arm Kettlebell Row

 

 

 

Targets: Back, arms, shoulders

 

 


How to: Grab two kettlebells for this one. (You got this!) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them toward the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12 to 15 reps max, feel how strong you are!

 

 

 

3. Kettlebell Goblet Squat

 

 

Targets: Legs, glutes, back

 



How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity!

4. Kettlebell Lunge Press

 

 

Targets: Shoulders, back, arms, abs, glutes, legs

 

 


How to: Here’s a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.

 

 

 

5. Kettlebell Deadlift

 

 

 

Targets: Legs, glutes, arms, back, abs

 

 



How to: Who says you need a barbell to 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. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.

 

 

Enjoy!

 

 

Posted by Michele Maturo


Subscribe