Strength & Conditioning: 003 / Kettlebells Part 1

Kettlebells (KB) are versatile strength training tools. With KBs you can work on improving strength of almost any muscle group of the body. Secondly, KBs will challenge your technique and movement coordination. They don’t allow to cheat, but rather teach you that true strength comes not only from the size of your muscles but from how well you can control them. Finally, any exercise with KBs has so many variations that you can easily individualise them to address any areas you are trying to improve. For me, kettlebells have always been one of the most useful strength tools to complement my running training.

Some advice before you start:

• Start with simple exercises before progressing to more advanced ones. Pick a few exercises from the list to make a set - you don’t need to do them all in the same session.

• Start from a KB weight that doesn’t compromise your movement and technique. Quality > Quantity!

• Complete KB exercises in a slow, controlled fashion.

• Useful KB weights to have at home: 8 kg, 10kg, 12kg, 16kg (20kg for all stronger ones).

• A single KB is great but having two of the same weight can open much more exercise possibilities.

Disclaimer / This exercise routine is not designed as an injury rehab routine, but rather a supplementary session to improve muscle strength and coordination. You should not experience any discomfort or pain doing these exercises Please avoid doing them if you are currently injured or unwell. Prioritise correct exercise technique over speed.

Wood choppers

Hold the KB by its handle with both hands while standing. Bring KB to one side of your body closer to your hips while bending forward and lightly bending your knees. Then, while straightening your body bring KB across to the opposite side shoulder. Keep your core tight. The challenge here is to maintain stable posture without too much rotation or bending from side-to-side.

Complete 2-3 sets,  6-8 reps each side

Single arm KB swing

Hold a KB in one hand. Swing it back between your legs while hinging forward and bending your knees lightly. Then “throw” the KB in front of your body while straightening up in your waist. Your arms should only be playing a supporting role during this exercise, as the muscles at the back of your body (“buttocks”) should do the hard work.

Complete 2 sets, 6-10 reps each side

Around the body

Make sure your stance is wide and you are standing comfortably. Slowly gain momentum by passing the KB around your body. You will notice that to maintain good balance, you need to engage your core. The heavier the KB, the more you will have to tighten your core.

Complete 2-3 rounds and as many repetitions as you can using good form.

KB squat and push

Make your stance a bit wider. Squat down while extending KB in front of your body at the same time. The challenge is to keep KB extending forward without dropping it down. This exercise will challenge your upper body and shoulder stability. 

Complete 2-3 sets, approx. 6-10 reps

Bent-over rows

Bend forward at your hips, keeping your back straight and knees slightly bent. Try to keep your shoulders level, even if you holding the KB in one of your hands. Pull the KB towards your chest while maintaining overall balance and keeping your core tight. Try not to let your shoulder with the KB drop. 

Complete 2 sets, approx. 8-10 reps each side

KB up and downs

Grab a KB with one hand close to your chest. Go into a kneeling position. Put one foot forward (like in a lunge position) and finish the move by standing up. Use the same or the opposite leg to come back to a kneeling position. The challenge is to keep your body straight throughout the exercise without excessive bending from side-to-side.

Complete 2-3 sets,  4-6 stand ups and down

Single leg KB deadlift

Start from a standing position. Shift your weight to one side holding KB in the same side hand. Hinge forward through your hips while keeping your balance on your stable leg. Take it slow and maintain good movement control from start to finish.

Complete 2-3 sets,  6-10 repetitions

Half Turkish get-up

Start off with a light KB for this one! Start from lying flat on the ground. Lift the KB with one hand and bend your knee on the same side of the body. While keeping KB right above your head, push into a half sitting position. 

Complete 2-3 sets, 4-8 repetitions each side

KB deadlift

Make your stance a bit wider and hold the KB with both hands and in a low squat position. Stand up straight, pause and repeat again. Look ahead of yourself when you do the exercise. For this exercise you might want to use your heavier KBs. 

Complete 2-3 sets, 6-10 reps or until you fatigue

Bottom-up hold and walk

Start off with a light KB for this one! Drive KB up from the ground and catch it so that bottom of the KB is facing up. You will need a strong grip for that, but remember that your entire upper body should be working to keep your balance, not just the muscles around your wrist. You can also challenge yourself by walking a few steps forward and back.

Complete 3-5 reps for each side

Have fun training and feel free to comment!

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