In the gym, girls often refuse to train with a barbell in favor of a kettlebell, but only perform double-legged deadlifts and lunges with it.
At the same time, you can do much more exercises with this apparatus, developing not only muscle strength, but also mobility of the hip joints and a sense of balance.
We’ll show you what moves you can try to get the most out of your kettlebell workout.
How to do the workout
The workout consists of the following movements:
- Alternating swing and deadlift with a kettlebell – 12 repetitions.
- Double goblet squats – 10 reps.
- Lateral lunges with kettlebell – 6 reps on each leg.
- Back lunges with a kettlebell – 8 reps on each leg.
- Single leg deadlift – 10 reps on each leg.
Perform this routine in a circuit format, resting 60–90 seconds between exercises. After finishing one circle, start over. Do three.
To find the right kettlebell weight, try doing regular swings. If you can do it 20 times per set without stopping, the projectile will suit you.
How to do the exercises
Alternating swing and deadlift with a kettlebell
Grab the kettlebell by the handle with both hands. Bend at the hip joints and place the apparatus between your legs. Quickly straighten up, sending the weight forward. Let it reach the level of your collarbones.
Then let the projectile follow the same path, bring it between your legs again, and on the next swing, lower it to the floor somewhere a step away from your feet.
Jump up to the kettlebell so it’s between your legs and perform a regular deadlift. Return the projectile to the floor, jump back and swing again.
Alternate between the swing and the deadlift, jumping forward and backward. Make sure your back remains straight while bending and lifting the weights.
Double goblet squats
Take the weight to your chest. You can hold it by the body with both hands or hang the bow on one hand and hug the first with the other.
Perform a squat, trying to get below the parallel of your thighs with the floor. Just make sure your back remains straight and your heels do not leave the floor.
Then straighten up, but not completely. Go into a deep squat again, and then straighten up completely. This is counted at one time.
Side lunges with kettlebell
Take the weight on your chest on the right and do a side lunge on the same leg. Make sure that the heel of the supporting leg does not leave the floor. Don’t slouch. Collect your legs and repeat.
After completing six repetitions, do the same with your left leg.
Back lunges with a kettlebell on the shoulder
Place the kettlebell over your shoulder and lunge backwards on the opposite leg. For example, if the projectile is on your right shoulder, take a step back with your left.
Lower yourself until the knee of your back leg almost touches the floor. Keep your back straight and slightly lean your body forward.
When you have done it 8 times, repeat the same on your right leg.
Single leg deadlift
Take the weight in your left hand. Lean forward while lifting your left leg and lowering the kettlebell until it touches the floor. Straighten up and repeat.
Make sure your back remains straight while deadlifting. If you lose your balance, when you return to a straight position, place your foot on your toes.
After completing 10 repetitions, do the same on your right leg.
Let me know how you like the workout. Did you manage to properly load your legs?
Read on and continue your kettlebell workouts 🧐
