Hi fraaaands! Who likes kettlebells? Anyone use them for a weight workout? Not sure what I’m talking about? No worries! These weights are great and will have you trying them in no time. I really enjoy them. I don’t use them all the time, but they are a great option for maximizing time in the gym because you can do a lot of really cool, functional moves with them. Just like a dumbbell, you use them for strength, but the way they’re designed is different then your traditional set of hand weights.
The options are endless, especially the different ways you can hold and move them. You increase calorie burn, challenge different muscles not using traditional weights, and maximize time in the gym…all which we can benefit from! Below I have my four favorite kettlebell moves. Add them to your next workout routine and cut your time in the gym in half!
1.) Kettlebell Swing– This one is great because it incorporates a swinging type motion, a unique aspect specific to the kettlebell. The root of this movement is a deadlift, a lower back and core type movement. Sticking your butt back and bringing the kettlebell to eye level works your core, especially your lower back! PS: I’m doing this in my featured pic 😉
2.) Reach, Twist, Pull/Press– I posted this on my Instagram as a video using the pull as an upright row. This is one is especially good since it incorporates THREE movements in one! YES!! A squat, the core, and a pull/press. I like to stay in the squat as I reach my opposite arm across to the weight on my opposite side. Make sure your arm is extended to the kettlebell then pull across and up (if pressing, pull up then press and flip overhead) keeping your elbow up high. Make sure you alternate sides!
3.) Squat Row– This is great because it forces you to get low in the squat, making sure that the kettlebell touches the floor! Since there’s more flexibility with this move, I find the pull part of the movement comes naturally. Starting with the kettlebell on the floor. Feet in a wide apart, toes pointed out. Putting both hands on top of the handle, squat down, and pull the kettlebell to your chin keeping your elbows up and high. Drop kettlebell to the floor and pull again. Feel free to add all kinds of upper body moves (or lower body moves) to further challenge yourself!
4.) Shoulder Stability Lunge/Squat– This one is pretty straight forward. Simply lunge/squat while keeping the weight, ball side up, as you lower yourself to the ground, then come back up. Make sure you watch your knee(s) as you lower see they don’t go past your toes. Isolating your shoulder and working the little muscles, such as the rotator cuff, to stabilize as you lower down is often ignored! If the kettlebell is too much with the grip, switch to a dumbbell and work up. This is particularly hard for me, so I go lighter over heavier here.
Add these moves a couple times a week into your strength routine to add that extra challenge! If you want to create a workout out of these four, I recommend 3 sets at 20 reps or 3 x 10/15 for each arm/leg when focusing on each side. Hope these moves help maximize your gym time like it did mine!
-What’s your favorite piece of equipment in the gym?
-Do you find you prefer working one specific muscle group over another? Although I love a great leg day, my arch nemesis is upper body *UGH*
-What your thoughts on Kettlebells?