If you could only use one piece of equipment to work on your entire body, you might consider the kettlebell.
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Developed in Russia in the 1700s, this cast-iron weight combines cardiovascular, strength training and flexibility training all in one.
Here, we’ve outline seven kettlebell workouts that will work your entire body.
- Stand up straight with your feet shoulder-width apart, your arms extended, straddling the equipment.
- Squat down and grab the handle of the equipment.
- Ensure you’re well balanced; then lift the kettlebell up as you return to a slightly straighter position — don’t stand up totally straight, but keep your knees slightly bent.
- Hike it with a bending movement, swinging it backwards slightly in-between your knees and then immediately forward and straight out in front of your chest. Make sure you are using the momentum from your hips to power the kettlebell out in front of you.
2. High Pull
- Standing up as straight as you can, spread your feet slightly wider than shoulder-width apart and get into a squat stance.
- Squat down and grab it, keeping your core engaged, your chest high and your knees bent.
- Lift the equipment as you come up from your squat. Once standing, lift it high with your elbows out, so that the handle is at the bottom of your chin.
- Pause, lower the kettlebell, touch to the ground and repeat.
3. Renegade Row
- Start in an elevated plank position with your feet slightly wider than your hips. Your arms should be fully extended, grasping two kettlebells (one for each arm).
- Shift your body weight onto your left arm. Holding both equipment, take your right arm and row the kettlebell towards the ceiling.
- After a brief pause, return to the original position and repeat with the opposite arm.
4. Overhead Squat
- Stand up straight with your feet shoulder-width apart, straddling the kettlebell.
- Bend down and grab it with your right hand. Bring it all the way up high above your head until your arm is straight.
- Holding it high above your head, squat down while slightly turning towards your left leg. Place your left hand on the ground in front of you between your legs. Always keep looking up at your kettlebell.
- Then do about five or ten squats. Lower the equipment and repeat the process with the opposite hand.
- Stand up straight, feet slightly wider shoulder-width apart, standing behind your kettlebell.
- Bend over at the hip with your knees bent. Grab the kettlebell and lift it off of the floor.
- Swing the kettlebell back behind you in-between your legs for momentum, then quickly back out in front of you. As the kettlebell starts swinging forward, “snatch” it upward, above your head, allowing the ball to slightly turn in your hand.
- Carefully bring the kettlebell back down to starting position and repeat.
6. One-Leg Deadlift
- With both feet on the ground, pick up your deadlift.
- Pick up your back leg until your torso is leaning all the way forward. Your back and your back leg should be in a relatively straight line, perpendicular to the ground.
- As you move your torso forward, your kettlebell should be nearly touching your toes.
- Do all your reps continuously on one side and repeat with the other leg.
7. Russian Twists
- Sit on a mat or on the floor with your knees bent. Use both your hands to hold your kettlebell to your chest.
- Lift your feet off the floor with your shins parallel with the ground, as if performing a crunch.
- Keeping your back straight and your core engaged, rotate your torso to one side and then to the left. Repeat.