Kettlebells are a very simple piece of equipment, but when used effectively you will get a whole-body workout! Training with a Kettlebell is a great way to improve your strength, stability and stamina.
We asked our programming guru Brandon Swan to write 3 kettlebell workouts that won’t leave any doubt in your mind.
Up for the test? Grab a kettlebell and 3 2 1… GO!
About Brandon Swan: Brandon is a fierce competitor with experience of 3x CrossFit Games and 8x CrossFit Regionals. He has a passion for helping people live a healthier and more positive life - through competing and coaching functional fitness for the last decade. Recently Brandone released his own training program called SwanStrong.
Left Arm KB Deadlift
Left Arm KB Hang Clean
Left Arm KB Push Press
Right Arm KB Deadlift
Right Arm KB Hang Clean
Right Arm KB Push Press
Work your way down the list, completing each movement for 12 reps. Once you have completed the list, you immediately start back at the top, completing each movement for 9 reps. Do the same for both the round of 6 and the round of 3.
This is designed to be a high intensity workout, minimise your rest and get through everything as quickly as you can.
>> Your perfect choice for this workout: Team Kettlebells
Odd minutes: 5 Pull-Ups + 10 Pushups + 15 Squats
Even minutes: Max reps KB Swings
Time stops when you have reached 150 Kettlebell Swings.
In this workout, you will perform the bodyweight sequence in every odd minute. You will perform KB swings on each even minute, adding up your tally as you go. It is important to note that this workout is very tough and has you moving the entire time. You should reduce the bodyweight reps so that you can fit them inside the minute each round.
Some suggestions for this would be to reduce the rep scheme to 4 Pull-ups, 8 Push-ups and 12 Squats or even 3, 6 & 9. Swap the pull-up out for a ring or TRX row and swap the push-up for a knee push-up if needed.
>> Check out our Home-Pull-Up Bar and do this workout at home!
2, 4, 6, 8, 10, 12 etc.
KB Goblet Lunges
This workout is a 10 min AMRAP, meaning you do as many rounds as possible inside a 10 min window. This particular AMRAP is a ladder. Start with 2 reps of each movement, and add 2 reps each round, climbing as high up the ladder as possible in 10 mins. For the lunges, the reps for each round are total reps. So, for example, in the round of 2, do 1 Lunge on your right leg, and 1 Lunge on your left leg.
>> Support your back during sit-ups with an Abmat!
KB Deadlift: KB starts between your feet with only one hand on it (either left or right) and finishes when you are standing tall with the KB in hand. Make sure your back is flat and your core is engaged throughout the the entire movement.
KB Hang Clean: KB starts from between your legs, you want to simply shelf the KB in your hand rather than gripping it right for this movement. Jump the KB to your shoulder on the same side, with the KB resting on your shoulder and your hand under your chin. Stand up and the return the KB to in hang position for the next rep.
KB Push Press: KB starts at the same position as the top of your hang clean, with the KB rested on your shoulder and your hand under your chin. Dip and drive with your legs and press the KB overhead until your arm is locked out and straight. Return to the start position for the next rep
Burpee: Start from a standing position. Jump your feet back and place both hands on the ground so that you are in a push-up position. Drop down until your chest touches the floor. Press back up, jump your feet back in and finish by jumping tall and clapping your hands overhead.
Pull-up: Start with your body in a full Hang and pull up until your chin passes the bar. This can be a strict or Kipping pull-up. If substituting for a row, start with straight arms and pull until your body makes contact with the rings.
Push-up: start in the top of the push-up/plank position with your arms extended and lower your body until your chest touches the ground. Press back up to full extension of the arms. If you cannot do this, go to your knees to maintain full range of motion.
Squat: Start in a standing position with your feet at shoulder width and your toes turned out slightly. Sit your hips back and down until they are lower than your knees. Lift your chest and push your knees out over your toes, keeping your weight back on your heels in order to maintain balance and good boy position. Stand all the way up before starting the next rep.
Kettlebell Swing: Start by pushing your hips back and swinging the KB between your legs. You should feel this in your hamstrings. Knees should only be slightly bent. Stand up hard and fast, driving your hips forward as you stand, and swing the KB with straight arms until it is directly overhead. If this movement is new for you, Swing it to eye level only. Let gravity do the work for you on the way down, focus on keeping your chest up and your back flat as the KB comes back to the start position.
Kettlebell Goblet Lunge: Hold the KB between both hands at your chest. You can hold any part pf the KB you wish. Keep your chest up and step out into a lunge, ensuring that your leg is at a 90 degree angle at the bottom of each rep. Your back knee should gently touch the ground before you stand back up. You can do these on the spot, or travelling, moving forward with each rep.
Butterfly Sit-up: Each rep starts with you lying flat on the ground. Your legs will be in a butterfly position, with the soles of your feet touching and your knees out to each side. Sit up until your hands touch your feet, then return to the start position. You can swing your arms to provide momentum if needed.