One Session Workout With The Kettlebell

by Rock
(Bremerton, WA, USA)

I like this workout with the kettlebell:

Run 2-4 miles (warm-up)

25 kettlebell swings (two hands)
2-3 minute jump rope

Repeat 3 or 4 times

How to do Kettlebell Swings Properly

Kettlebells can be used to perform exercises that build strength and endurance in the lower back and legs. The excercises of the kettlebell requires whole body movements, which is why they are very important for strengthening the whole body. There are many different types of kettlebell swings. They vary in the way the exercise is performed and the muscles that are affected the most.


The normal kettlebell swing

• Place kettlebell on the floor and stand over it with your legs slightly shoulder width apart
• Squat with your hands between your legs towards kettlebell
• Grab the handle using an overhand grip keeping your back as straight as possible
• Lift kettlebell just slightly above the floor and swing to the back.
• As the kettle bell comes to the front you straighten yourself up to give it a push
• This means as kettlebell goes backwards you bend, and as it comes forwards you stand
• This will produce a small swing, as it returns swing with greater and greater force until you are finally able to get the kettle bell over your head
• Then when you achieve the repetitions at the highest level, you can bring the kettlebell slowly to a halt by not extending your feet (standing up) during the forward swing and finally when at a halt keep the kettlebell on the floor and repeat the exercise with the other hand.


The two arm kettlebell swing

This is a variation of the one arm swing, but it is done with two hands. The principle is exactly the same as in the one hand kettlebell swing.
• Place kettlebell on the floor and stand over it with your legs slightly shoulder width apart
• Squat with your hands between your legs towards kettlebell
• Grab the handle using an overhand grip keeping your back as straight as possible
• Lift kettlebell just slightly above the floor and swing to the back.
• As the kettle bell comes to the front you straighten yourself up to give it a push
• This means as kettlebell goes backwards you bend, and as it comes forwards you stand
• This will produce a small swing, as it returns swing with greater and greater force until you are finally able to get the kettle bell over your head
• Then when you achieve the repetitions at the highest level, you can bring the kettlebell slowly to a halt by not extending your feet (standing up) during the forward swing and finally when at a halt extend both hands to put kettlebell on the floor.


Other variations of kettlebell swings

Other variation of the kettlebell swings include the swing catch, the alternating swing catch, and the swing snatch that is performed one arm at a time or the two arm swing catch that is performed with both hands.