Make Your Workout Swing with a Kettlebell

 

Adding a kettlebell is a great way to build your core strength while switching up your boring workout. The secret is in the swing!

 

 

 

Kettle Cleans – Step 1

By changing direction in how you swing the weighted kettlebell, personal trainer Andrea Metcalf says you can help increase your return on strength by up to 30 percent. This translates into more calories burned, more muscle gained and more fun—in less time.

Start in a squat with the kettlebell low in the center.

 

 

Kettle Cleans – Step 2

Extend your legs and reach your hand up overhead in one smooth motion. Perform 8 to 12 reps with each hand.

 

 

  

Kettle Circles – Step 1

Start holding the kettlebell with both of your hands.

 Kettle Circles – Step 2

Swing the weight around the outside of your body.

 

Kettle Circles – Step 3

Perform 8 to 12 reps clockwise, then switch and do 8 to 12 reps counterclockwise.

 Diagonal Swings – Step 1

Start with the kettlebell in both your hands and swing around to the outside of your hips.

 

Diagonal Swings – Step 2

Reverse direction and swing diagonally up to the opposite corner. Perform 8 to 12 reps on each side.

 

Curtsy Rows – Step 1

Start with the kettlebell in hand in a standing, upright position. Step behind and swing it across your front foot.

 

Curtsy Rows – Step 2

Then, step out to the side, lift your chest and perform an upright row. Perform 8 to 12 reps on each side.

 

Power Hops – Step 1

Start with the kettlebell on the floor.

 

 

Power Hops – Step 2

Hop over and back. Alternate power hops for 20 reps.

 

Single Arm Dead Lifts – Step 1

Start with the kettlebell in your hand in a forward-flex, bent-from-hip position. Make sure you don't go so low with the weight that you cannot keep your back straight or stop when the weight is at your knees.

 Single Arm Dead Lifts – Step 2

Keeping your legs extended, squeeze from the backside and glutes and extend your spine upward.

 Oblique Leans – Step 2

Start with the kettlebell overhead with your knees slightly bent and pelvis slightly tucked under.

 

Oblique Leans – Step 2

Lean with your weight overhead to the side and return to center. Alternate side leans for a total of 20 reps.

 Waist Swings – Step 1

Think of this exercise as if you are swinging a baseball bat. Start with the kettlebell in your hands with arms extended.

 

 

Waist Swings – Step 2

Swing side-to-side—to the right and then left. Stay upright, almost leaning back with arms extended. This works the waistline and core. Perform 20 alternate swings.

 

Seated Shakers – Step 1

Start in a seated position with your knees bent and the kettlebell in your hands to one side.

 

 

 

Seated Shakers – Step 2

Swing it over your body and repeat alternating swings for a total of 20 reps.

Andrea Metcalf is a personal trainer and creator of the Live-ilates series. Visit her official website at AndreaMetcalf.com