Fitness

A Kick-Ass Kettlebell Workout For Increased Strength

October 27, 2015

Hi all!

I’m back here in Munich after our wonderful honeymoon in Greece. It was one week full of sun, relax and great food. During our vacation we did something more focused on aerobic resistance, but we didn´t use any weights, so I was starting to miss them. That’s why I decided to share my welcome back routine. Today’s training is a circuit mixing with strength and dynamic exercises.

I always try to change and alternate free body exercises and trainings using some tools, like the TRX or kettlebells.

The kettlebell is one of my favorites training accessories: a good tool that gives you the opportunity to train coordination, strength, stability for the core and explosive power. It really helps to improve your athletic level. The only problem is that kettlebells are often used improperly. I would suggest that before you start training with them to contact a professional trainer, who could follow you during the first steps. As with any new technical movement, is important to focus on improving fundamentals to optimize benefits. And with kettlebells, especially with swings, you might end up creating back and/or knee problems if you don’t do them appropriately.

The basic skill for the kettlebell training is a good swing (the first exercise of today´s circuit), it´s also one of the fundamentals and classical exercises with this tool, so be sure you manage this exercise with the right technique, the only way is practice!

For this training you will need a broomstick, preferably made of strong wood, 2 chairs and a kettlebell. I would suggest a medium to high weight, with which you can still manage also when your muscle starts to fatigue. I used 18 kg, but choose more or less weight depending on your body and your level of course and start your workout after a good warm up, like the full body stretching flow like the one we posted here.

Let’s get down to business then. Here’s today’s circuit. Enjoy!

1 minute for each exercise with 15 seconds of rest – repeat the circuit 3/4 times depending on your level.

1) Two-handed Kettlebell Swings

kettle-swings

This one is a complete and complex exercise, it really works on all the body, but it should be good to remember some rules.

Your feet should be placed slightly wider than shoulder-width apart with your toes turned outwards. The knees will follow the line of the toes during the entire movement. Using the hips for power, keep the back straight with a neutral spine from your tailbone right up to the shoulders and the neck. During the entire movement activate the abs, this will help to have a better control during the swings. Don´t use too much on shoulder strength and remember that the power starts from the hips and not from your lower back.

2) Broomstick Push-Ups (3 Levels) 30 seconds for each side

Broom-push-ups

3) Bicep Curls Near the Wall

kettle-wall-bicep-curl

4) Bulgarian Split Squat and Press

Bulgarian-Split-Squat-with-Press

5) Lateral Raises

kettle-side-raise

6) Horizontal Pull-Ups with a Broomstick

Horizontal-Broom-Pull

Have a great active week!

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