Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.
: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer
Kettlebell vs Dumbbell: What’s The Difference?
So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.
The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.
Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.
: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss
3 Kettlebells To Buy
Your Full Body Kettlebell Workout
This workout, by Men’s Health cover guy Johry Battuses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!
One Round = 5 Min Per Round (Do 4-6 Rounds)
- Minute 1: Kettlebell Swing
- Minute 2: Single-Arm Kettlebell Swing (Right)
- Minute 3: Single-Arm Kettlebell Swing (Left)
- Minute 4: Kettlebell High Pull
- Minute 5: Russian Twist (15 per side = 30 in total)
For this workout, you’ll need: A kettlebell; a timer
If your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.
- Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.
- Rest for the remainder of that minute.
- When the next minute starts, do 10 to 15 reps of the next move.
- Once you’ve done all moves, take a breather, then go again.
Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.
: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout
Kettlebell Swing
How To:
- Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.
- With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.
- Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.
- Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.
Single-Arm Kettlebell Squat
How To:
- Stand with feet hip-width apart, then jump three times to find squat stance.
- Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.
- With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom.
- Then, press feet into floor, return to standing.
- Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.
Kettlebell High Pull
How To:
- Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.
- With your spine in a neutral position, bend your knees and lower into a squat position.
- Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.
- Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.
Russian Twist
How To:
- Sit on the ground with your knees bent and your feet flat on the floor.
- Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.
- Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).
Watch Men’s Health Cover Guy Johry Batt Demo The Moves…
.
