Working the Kettlebell: A Workout for the Whole Body
Its unique shape is obviously different than a dumbbell. It has a handle and the bulk of the weight is massed into a dense ball. The shape allows the body to perform a swarm of exercises in a natural, fluid motion. Most kettlebell exercises can be performed with a dumbbell, such as performing a snatch or a swing is much more cumbersome with a dumbbell. The dumbbell doesn’t become an extension of your arm like the kettlebell since it doesn’t have a handle. The kettlebell handle lets the hand hold it loosely so that the bell can float and swing outward due to the hip thrust, providing more momentum for both the upward and downward swings. With dumbbell swings, the arms are forced to be used more since the bulk of the weight is on the sides and not massed into a ball. With the kettlebell having an incredible grip, the handle allows for the bell to be easily passed back and forth between hands, which can keep an exercise set going for longer periods, giving yourself a great workout.
Below we have created a full body workout using a kettlebell. Start out with light weights if you are a beginner and you can progress as you feel become more comfortable.
20 KB Sumo squat with upright row
15 KB Swings
12 KB Single arm rows with a lunge (each side)
10 KB Russian twists (each side)
Do for 5 reps
Kettlebell Sumo Squat with upright row
Hold the kettlebell with both hands, feet shoulder width apart, hold the KB waist high with both hands, shoulder back and abs tucked in. Inhale to squat, bring the KB closer to the floor. Exhale and come up, raising the KB to the chin and repeat for required reps.
Squatting down, grab the KB with palms facing you and thumbs wrapped loosely around the handle. Stand tall, still holding the KB. Keep your arms long and loose shifting your bodyweight into your heels and lower your glutes down and back of you. Explode through the hips to send your weight swinging upwards from the quads contracting your core while squeezing your glutes. Backward to forward, drive throght the heel and hips to keep this going for the required reps.
Kettlebell Single arm rows with a lunge
Start in a lunge position, with your left leg bent and your back leg straight. The kettlebell should be in the right arm. Have your upper body relaxed so you can rest your left arm on your thigh if you need more stability. Bring your right elbow toward the ceiling keeping it close to your body. Lower back to starting position. Repeat with the opposite leg/arm for required reps.
Kettlebell Russian Twists
Sit down on the floor with your legs in front of you. Slightly bend your knees and heels on the ground. Sit up tall and then lean back slightly and hold the kettle bell with both hands. Twist your trunk to one side and tap the kettlebell with both hands. Twist your body (trunk) to one side and tap the kettlebell to the ground. Then twist to the other side and the same for required reps.