The Only Kettlebell Workout You'll Ever Need
Kettlebells are a great way to get a workout in. They're versatile, they can be used for a variety of exercises, and they're relatively inexpensive.
If you're new to kettlebells, it's important to start with a light weight and gradually increase the weight as you get more comfortable with the exercises. It's also important to focus on form, rather than lifting heavy weights.
If you're looking kettlebells, you can get them from any major sporting goods store like Vulcan or your local Walmart. For a challenging kettlebell workout, try this routine from Jordan Peal, author of The Kettlebell Workout Coach.
1. Goblet Squat: Start with your feet shoulder-width apart and hold a kettlebell close to your chest, elbows bent. Squat down until your thighs are parallel to the ground, then press through your heels to stand back up. Repeat for 10-12 reps.
2. Single-Arm Swing: Start with your feet shoulder-width apart and hold a kettlebell in one hand, arm extended straight. Swing the kettlebell forward and up, using your hips and glutes to generate momentum. As the kettlebell reaches eye level, squeeze your glutes and abs and reversing the motion, swinging the kettlebell back down between your legs. Repeat for 10-12 reps on each side.
3. Clean and Press: Start with the kettlebell on the ground in front of you. Squat down and grab the bell by the horns, keeping your back straight. Drive through your heels to stand up, swinging the kettlebell up to shoulder level. As the kettlebell reaches your shoulder, rotate your elbow under and press the weight overhead. Lower the weight back down to shoulder level and repeat for 10-12 reps.
4. Snatch: Start with the kettlebell on the ground between your feet. Squat down and grab the bell by the horns. Explosively stand up, swinging the kettlebell up to shoulder level. As the kettlebell reaches your shoulders, punch your hand through and catch the weight at arm's length overhead. Lower the weight back down to shoulder level and repeat for 10-12 reps.
5. Turkish Get-Up: Start lying on your back with a kettlebell in your right hand, arm extended straight overhead. Use your left hand to help you sit up, then swing your legs around so you're sitting on your heels. Press through your right heel to stand up, keeping the kettlebell overhead. Reverse the motion to return to the starting position and repeat for 10-12 reps on each side.
This routine is just a starting point. As you become more comfortable with the exercises, you can increase the weight and reps. You can also add in other kettlebell exercises like lunges, rows, and presses. The possibilities are endless! So get creative and have fun with it.