I’m always looking for different ways to change up my workout routine. Something as simple as switching up the equipment I use keeps me from getting bored, and lately I’ve been loving kettlebells! I’ve swapped out my dumbbells recently, and actually learned that kettlebells work your body a little differently. The weight in a dumbbell is basically centered when it’s in your hand, compared to kettlebells where the weight isn’t evenly distributed. K-bells typically require you to use smaller stabilizing muscles to keep proper form to adjust to the shift in weight. I always feel a difference the next day after using kettlebells compared to the typical dumbbell. Read on to see my favorite workout using kettlebells. Perform each set 2 to 3 times, resting about 1 minute between each set.
Set One
- Double K-bell front squat- Hold an equal size kettlebell in each hand, palms facing each other. Get into a proper squat form, with feet about hip width apart, and bend your knees so the tops of your legs are about parallel to the ground, keeping your knees going straight over your toes. Straighten legs to stand, that’s one rep. Complete 10.
- Split lunges – Holding an equal size K-bell in each hand, step your left foot forward, and settle into a lunge position. Your front knee should be over your toe, and your back leg should be bent at a right angle. Keeping your balance, straighten your legs, and then lower back down, that’s one rep. Complete twelve on each side.
- Russian twists – You only need one kettlebell for this move. Sitting on the ground, lift your legs up, engaging your core so your back stays straight. Try bending your legs so they form a right angle. Holding the kettlebell with two hands and keeping your legs still, twist your torso so you can touch the kettlebell to the floor on your right side, and then twist to the left side. That’s one rep, complete 10 on each side.
Set Two
- Single leg RDL – Holding a kettlebell in your left hand, lift your right leg off the ground, and slowly bend your torso at your hip, keeping your chest up, and your left knee going straight over your ankle. Your right left should be as parallel to the ground as you can. Release and stand back up straight, keeping your right leg off the ground. That’s one rep, complete 10 on each side.
- Leg lifts – Laying on your back, hold one kettlebell over your head, with your legs out straight in front of you. Simultaneously, lift your legs straight off the ground while bringing the kettlebell overhead, lifting just the shoulder blades and top of your back off the floor. Try to bring the k-bell to the level of your knees. Slowly, lower your legs back down with control, and bring the kettlebell back over your head, keeping your feet hovering off the floor. That’s one rep, complete 10.
- Kettlebell swing – Stand with your feet slightly wider than hip width apart, holding the kettlebell with both hands in front of your pelvic area. Slightly bend your knees, keeping your chest out and up, the kettlebell should lower to about between your knees. Bring the kettlebell back behind your knees to create momentum, then driving your hips forward, let your arms swing up to about shoulder height. Then let the weight of the k-bell bring you back down to the starting position of bending your knees with the kettlebell slightly behind your knees. That’s one rep, complete 15.
Written by GUADS staff member Emily
