Kettlebells are the toast of the fitness industry at the moment - and for good reason. They are super heavy, which means that, if you know how to use them, they work your whole body HARD. We got the fabulously fit personal training sister-duo Diana and Felicia from Base Body Babes to weigh in on how to use them.
“Kettlebells are a really versatile piece of training equipment. They can be used for such a great range of exercises and you can do a whole body workout with just the one kettlebell,” says Felicia, adding that if you’re only going to buy one piece of equipment for at-home workouts then a kettlebell should be it. Here, on Felicia’s lovely balcony, Diana demonstrates how to do three exercises with your kettlebell.
“With the inclusion of a set of push ups, this is a great full body workout to do at home,” says Felicia. “It gets your whole body moving and will get you a nice perky bottom, flat tummy and nicely toned and lean arms and legs.”
HOW TO do it:
Perform each of the below exercises back to back (known as a superset) following steps 1 through to 4 and rest for two minutes at the end of the last exercise. Perform five rounds of this whole circuit.
1. Kettlebell Swing
Standing with your feet slightly wider than shoulder width apart, hold the kettlebell in both hands, with relaxed arms in between your legs, at the front of your body. Lower the weight in between your legs and create momentum with a swinging motion back and forth. The force should be generated from the muscles of your hips and lower body, so be sure not to allow the upper body to take over the movement. Maintain a neutral spine throughout the entire movement. Swing for 20 seconds.
Trainer tip: Think of the movement as a hip hinge, as this is where all of the movement occurs
2. Goblet Squat
“Standing with your feet shoulder width apart. Hold the kettlebell on your upper chest under your chin. It’s important to have the kettlebell touching your body throughout the whole movement. Keeping your chest up and your feet flat on the floor, sit as deep as possible into a full squat position while maintaining a neutral spine. Stand back up and repeat the movement again. Do 12 reps.
Trainer tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with a 1 inch block of some sort.
3. One Arm Row
With your feet flat on the ground and shoulder width apart, bend at the hips, until your torso is almost parallel to the ground whilst maintaining a neutral spine and slight bend in the knees. With the kettlebell in one hand and the other hand resting on your knee, pull the kettlebell to the side of your body in line with your belly button, squeeze and release arm back down to starting position and repeat. Do 12 reps on each arm.
Trainer tip: Imagine pulling your shoulder blade back and down into your back pockets, you will feel this recruiting the muscles of your back rather than your arms.
4. Standard Push up
Do a standard push up (with no kettlebell) for 12 reps.
Rest for 2 minutes then repeat the whole circuit 5 times.