The Gym in Your Hand
The kettlebell has long been regarded as the gym in your hand. The cast-iron device packs a big punch in a small, heavy footprint, suitable for dozens of exercises from mobility to power. In fact, they’re so practical, they’re sold out everywhere these days. See why the majority of my own and client strength and conditioning is done with a kettlebell. Kettlebells are particularly beneficial for strength training for endurance athletes, offering a mix of functional strength and conditioning that enhances performance without excessive bulk. Check out some of my favorite programming exercises used to introduce kettlebells to new clients.
Interested in learning more about how you can incorporate kettlebells into your own training? Let’s chat! Or head over to our marketplace for kettlebell programming delivered to you in app!
Movement Prep
Armbars - great starter exercise to learn how to hold the bell fully supported on your back, while learning to activate your glutes, mobilize your thoracic spine, and load your shoulders.
Half Kneeling Halos - Progression from the ground onto one knee. This drill is great for improving both mobility and stability, in the hips and shoulders.
Racked Marches - Increasing the demands again from kneeling to standing, mobilizing and stabilizing the hips and core, while learning the rack position.
Strength
Goblet Squats - If you only did one exercise….Grab a bell, touch your knees to your thighs, and stand up tall. This lift is hard to do wrong. Enjoy improvements in both mobility and strength, through your ankles, knees, hips, and core.
Sumo Deadlifts - This hip dominant exercise prepares you for the kettlebell swing, and teaches you the proper way to pick things up with your legs, maintaining a neutral spine.
Split Stance Deadlifts - Increase load and demand in a split stance with one arm, specific to the asymmetrical stances we assume through activities of daily living and sport.
1 Arm Bent Over Rows - Strengthen your postural stabilizers and pull strength with this lat and bicep centric horizontal pull.
Overhead pressing - The lift you did all those armbars and halos for. An empowering feat of upper body strength, and a precursor to more advance Snatches.
Power
Kettlebell Swings - the quintessential kettlebell skill. It’s the full expression of lower body power, having great carryover to athleticism.
Kettlebell Clean - A progression of the swing, and an exercise in itself, it’s a fundamental skill for racking the bell, used for many other exercises.
Interested in learning more about how you can incorporate kettlebells into your own training? Let’s chat!