Kettlebells are really great training tool. Their shape allows big diversity in exercise selection and a different activation and “feeling” when performing basic exercises.
If you get used to barbells and dumbbells when doing squats, lunges, rows, presses, etc, try to use kettlebells for a few weeks.
Kettlebells have a different center of mass and they are shaped to perfectly fit your hands. They are also great for performing ballistic exercises like a different type of swings.
In this first article, I will show you some basic exercises and recommend you full body workout.
WORKOUT
Exercise order:
- Double kettlebell deadlift
- Alternate overhead press
- Goblet squat
- Double kettlebell bent over row
Type of work: Circuit training
DOUBLE KETTLEBELL DEADLIFT

- Bottom position – Push your chest forward and straighten your back
- Push your knees out during movement
- Head in neutral position to your body
- Top position – lock your hips and squeeze your glutes.
- Top position – breath in, breath out when ascending
ALTERNATE OVERHEAD PRESS

- Activate your glutes and quads during the whole movement
- Don’t arch you lover back
- Fill your lungs with air in bottom position, then exhale while pushing kettlebell in top position (leave some air, don’t exhale fully)
- In top position, fist should be above your shoulders
- Fully extend your arm and activate shoulders and shoulder blades
- Alternate hands each repetition
GOBLET SQUAT

- Top position – Hold your forearms close to kettlebell, elbows point straight down
- Top position – Head in neutral position to your body, glutes and quads locked and engaged
- Top position – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)
- Movement – First break at your hips (push your hips back) than at your knees
- Movement – Push your knees out and screw your feet into the ground and out
- Bottom position – Push your chest forward and straighten your back
- “Sit” back and put weight on the back of your feet (you should feel tension in your glutes and hamstrings)
- Exhale on your way back to top position (still, hold your core activated)
DOUBLE KETTLEBELL BENT OVER ROW

- Push your chest forward and slightly arch your back
- Pull with your shoulder blades first, then follow up with the arms
- Pull your shoulders back and down, away from ears
- Inhale on the bottom or while pulling
- Exhale while going down with your hands
Peace,
Your S4H