Here’s a quick workout combining the three kettlebell movements I showed you in this post. In the video I am not using the kettelbell I bought on Amazon last year. I am using the new 25 lb kettlebell I bought after the other one.
This kettlebell is the same brand, CAP, as the 40 lb kettlebell but it is slightly different in that it’s not enamel coated. I find that I can grip this bell just a little better since it’s
15 lbs lighter less smooth and slightly bumpy. It’s very easy to handle and comfortable in my hands.
Here I am performing sets of 10 of goblet squats, single leg deadlifts and Russian kettlebell swings. I did an additional set of 10 of the single leg deadlifts to ensure that each leg gets worked out twice. Gotta keep it even!
This was my first time recording myself working out for others to see. It is definitely harder than it looks. Kudos to Denise Austin, Billy Blanks and Shaun T. This was definitely good motivation for me to not rest in between sets. You will see my form went away on a few reps and I lost my balance a couple of times. But that’s what happens when you workout. Remember to keep your core tight, don’t rush through each sets and take rest breaks as needed. I hope you enjoy this workout.
Don’t have your own kettlebell – use a dumbbell. Don’t have a dumbbell either – use a jug of water or just your body weight. You can certainly decrease or increase the repetitions. Keep in mind lower repetitions are most ideal for increasing strength. And higher repetitions are more ideal for increasing endurance.
- Keep core engaged with each exercise
- Don’t allow your torso to rotate (like mine) with the single leg deadlifts
- Push knees outward with goblet squats
- Don’t hyperextend your back when straightening up during the swings
- Keep your head and neck in neutral looking straight ahead (I tend to look up when squatting)
- Remember to BREATHE!!!
Have you worked out with a kettlebell before?
As I said in a previous post I would post some kettlebell exercises. I bought the kettlebell from Amazon.com a few months ago to improve my ‘home gym.’ By home gym I mean two 10 lb dumbbells, one 15 lb dumbbell, a foam roller and a jump rope. I also purchased the foam roller and jump rope from Amazon and the dumbbells are from Sports Authority. I liked Sports Authority for my exercise equipment and workout clothes because of their League rewards program. This program was similar to most rewards programs where you earn points for each dollar you spend and you receive a reward once you have reached 100 points. They would also give out rewards for your birthday or for no reason at all. But sadly Sports Authority is going out of business and has discontinued the League rewards program. Silver lining though–that means a Going Out of Business sale. Right now the highest markdown is 30%. You know I already checked it out, not purchasing anything but plotting future buys when the percentage off increases. I am waiting on 50% off or more. The kettlebells only have 10% off now and plenty left so hopefully I can cop a lighter one later at a good price to expand my home gym. I am hoping less frugal shoppers don’t pounce too soon on the sale and buy all the good stuff before the markdown increases.
So back to the kettlebell exercises. As I mentioned in this post the 40 lb bell is a little heavy for me so I’ve been doing simpler exercises where I can keep proper form and not injure myself. Here are three of my favorite exercises to do with the kettlebell. If you don’t have a kettlebell these can easily be completed with a dumbbell or with no weight at all for a great body weight workout. I’ll do a short circuit of 5 rounds of 8 repetitions of each exercise since this weight is a little heavier. With a lighter weight I would do 3 rounds of 10-12 repetitions.
1. Goblet Squats
Hold the kettlebell up against your chest, feet slightly wider than shoulder width and squat down until your hips are slightly below your knees. Make sure your knees stay in line with your feet (not collapsing inward or widening out beyond your feet) and don’t go past your feet. Pause at the bottom then press through your feet and stand up squeezing those glutes as you come up.
2. Single Leg Deadlift
Hold the kettlebell (or dumbbell) at your side in one hand with feet under your hips. Keeping your back straight and knee slightly bent, hinge forward at the hips keeping back straight and kicking the leg on the side opposite the kettlebell up behind you. Lower the kettlebell toward the ground until your back and your swing leg are parallel to the floor. Then return to the starting position.
3. Russian Kettlebell Swings
Hold the kettlebell with both hands, feet wider than shoulder width and squat down keeping your back straight pushing your hips back. Generate momentum by thrusting the bell backward between your legs then quickly straighten your hips and knees squeezing your glutes and quads while the bell swings upward in front of you at eye level (I like to be able to see underneath of the kettlebell as a cue for proper height). Then allow the bell to fall back down between your legs with your hips and knees bent. Utilize some of the momentum to swing the bell forward again. Do not allow the bell to stop in between repetitions but control the kettlebell throughout the full swing.
Be sure not to hyperextend your spine at the top of the kettlebell swing. I am borderline hyperextending in the photo above. Give these a try and let me know what you think in the comment section.
Have you ever worked out with a kettlebell before?
I got a new toy…a Kettlebell. Thank you Amazon Claus! Actually I should thank my big brother since he gave me an Amazon gift card for Christmas. The smart folks at Amazon knowing they could profit off of everyone’s fitness New Year’s Resolutions had a great sale on tons of fitness equipment. The kettlebell I purchased was on sale for $10 per pound. I had a kettlebell in one of my many Amazon wish lists since beginning CrossFit over a year and a half ago. I was a little impressed with myself since the kettlebell I had in my wish list was a measly 20 lbs. I think at the time I added it to my wish list 20 lbs was heavy for me. Being a big girl now I bought a 40 lb kettlebell. Yeah that’s right- 4 0. The 40 lb kettlebell would normally cost $61. Cha-ching!
The kettlebells we use at my CrossFit gym are measured in poods not pounds. A pood (according to Wikipedia) is a unit of mass equal to 40 funt. So now you get an idea of how much that weighs right? Okay one pood is approximately equal to 36.11 pounds or 16.38 kg. For about the past two months I have been using the 1 pood bell for most WODs (Workout Of the Day). Not wanting to regress I decided to buy one a little heavier than 1 pood. And boy do those extra 4 pounds make a difference. I can barely do a full Russian swing with my new kettlebell but I can do a whole WOD of American swings with 1 pood. My form is pretty bad with my new bell due the extra weight too so I’ve been doing partially swing and other exercises including goblet squats, deadlifts and heel raises. Since this weight is pretty heavy for me now I’ve been doing 4 to 5 sets of 6 to 8 repetitions each. Soon I will post a home kettlebell workout with my new bell.
Do you have favorite piece of home exercise equipment?