Our latest installment of Trainer Tidbits is presented by FitRec Personal Trainer, Jay Guerrero. Jay wants to pass along a “tidbit” on how to enhance a workout with the use of a kettlebell.
The kettlebell is a great piece of equipment for gaining strength (including the core), increasing endurance, and improving balance! There are a large variety of unilateral and bilateral exercises that can be done with a kettlebell.
Let’s get started!
I have selected four exercises (see below) that target numerous muscle groups that will help you get started. It is important to focus on perfecting one’s technique when utilizing a kettlebell. Incorporate a kettlebell into your workout today and you will enjoy the benefits!
Kettlebell DeadLift
Sets: 2-3 Reps: 8-10
To Start: Stand with feet shoulder width apart, toes slightly out. Keep the chest up and back straight. Bend at the hip and slightly at the knees to lower and grip the kettlebell with both hands.
To Finish: While keeping the weight on your heels, drive the hips open to a standing position. Brace the core and squeeze the glutes.
KettleBell Goblet Squat
Sets: 2-3 Reps: 8-10
To Start: Hold a kettlebell with both hands at chest height. Stand with the feet shoulder-width apart. Keep the chest up and back straight.
To Finish: Bend at the hips and knees. Push the hips back. Keep the elbows down and close to you as you sit down into a squat.
Kettlebell Press
Sets: 2-3 Reps: 8-10
To Start: Grasp the Kettlebell with one hand with the palm facing inward. The bell should be resting on your forearm. Make sure to have a straight wrist.
To Finish: Softly bend the knees and press the kettlebell overhead with the palm facing outward.
Kettlebell Swing
Sets: 2-3 Reps: 8-10
To Start: Start with the kettlebell on the floor, centered in front of your feet. Hinge forward at the hip keeping the back straight. Pick up the kettlebell with both hands and hike the kettlebell up and back through your legs.
To Finish: As the kettlebell reaches the end of the swing, use an explosive movement to expand your knees and hips. The kettlebell should travel up to mid chest height.
Workout Quickie:
Kettlebell Swing: Sets: 2-3 Reps 8-10 Kettlebell Deadlift: Sets: 2-3 Reps 8-10 Kettlebell Goblet Squat: Sets: 2-3 Reps: 8-10
Kettlebell Press: Sets: 2-3 Reps: 8-10
To learn more about FitRec Personal Trainer Jay Guerrero, check out his bio page and to learn more about signing up for Personal Training sessions at FitRec, please check out our About Personal Training page.