Kettlebell training as you may have heard is a convenient and powerful way to train for strength and weight-loss. The beauty of KB training is that you’ll recruit more stabilising muscles which wouldn’t usually get a look-in as compared to regular dumbbell and barbell movements. In a short amount of time, due to the added exertion, your body goes through you’ll kick up a sweat in no time.
KB training has several foundation exercises that require you to hinge at the hips and it really is a whole-body workout in most cases. Your core muscles need to stay tight, and you’ll need explosive power for many of the movements – I know you don’t have much time because you have work but in this post, I want to share with you just 3 exercises you cannot do without as part of your weekly kettlebell sessions.
I hope all is well in your world! My name is Hanif and I’m a Nutrition Coach and Fitness Instructor, currently a student of Personal Training, Brazilian Jiu-jitsu and Islamic Knowledge (beginner in everything). Islam is a focal point in my life, and I work to incorporate the benefits I learn as a Muslim into my fitness services. Health is true wealth since this life is but a short stay, when we reflect upon death which we shall all experience. Fitness is my way of preparing myself and others to meet their end after an extended period God willing. Nutrition, fitness, good sleep, healthy relationships that bring tranquillity to our lives as well as financial stability, maintaining family ties and the seeking of knowledge all help us live longer and I’m sure there are many other things to do to that end goal but onto exercises.
If you’re new to Kettlebells and/or exercise generally you really can’t go wrong by jumping into this style of training because you can train almost anywhere that allows two arm lengths and space to lunge laterally. The first exercise and which is essential would be the Goblet Squat. With this exercise, you only need to have one Kettlebell in your possession. It’s a lower-body exercise that also requires core strength. Your daily activities/tasks will be made easier by learning to execute the joint actions of hip, spinal and knee extension since lowering your body to pick up a box, for example, would be eased.
Moving on or exploding up! We have the KB One Arm Press which is an upper body and core exercise which promotes shoulder stability. If you’re after Cobra Lats like Bruce Lee then this is a good exercise for you, also engaging your transverse abdominis muscle of the trunk. You could get a flow going – PUSH UP, GOBLET SQUAT & KB PRESS – as a small circuit. Try going for rounds rather than sets, 3 mins / 1 min rest – 4 rounds and progress from there.
The 2 Handed Swing could also be added in, and this is the third of the three exercises you have to start doing after work, at home or in the gym. Don’t be the one to let the Kettlebells get dusty, encourage your gym to get using them to build really real strength and stamina. This exercise is a calorie burner working your lower body, core and back i.e., posterior kinetic chain. Before you can do this exercise or any of the others for that fact, you’ll need to deadlift the kettlebell off the floor. Deadlifts are a bonus movement for you but back to the swing; sports such as Cricket and Golf, Rugby to Brazilian Jiu-jitsu will all be benefitted by training this exercise due to the increased force you’ll be able to generate from your core and hips. Progressing this exercise can be by doing alternating hand swings which will have the gym floor looking like a London Road come Autumn.
I hope from reading this you’re more interested in trying out these moves and you won’t regret incorporating Kettlebell training into your routine even if it’s a one-day dip each week. The variety will God willing help you avoid a plateau and avoid overtraining with the heavy weights you’ve been crushing. The weight that’s right for you as a new KB user may be underwhelming at first but that’s because KBs are a different beast and talking of beasts check out my downloadable eBook ‘He’s a Monster.’ It’s a traditional weight training book for the beginner lifter, look out for my Kettlebell book coming soon God willing.
Have a great workday, study day, holiday and workout session. Whatever you do stay active and tip the balance of fitness in your favour!