Kettlebell routines – swing it, press it, push it

 

 It goes without saying that there are literally hundreds of different variations a of kettlebell routines with different purposes that you may include in your training. So we’ve compiled this list of basic kettlebell routines that will be definitely useful for you.

It is highly recommended to do a 5-10 minutes light cardio activity, like running on a treadmill or riding a bike, followed by stretching exercises to all the muscle groups that will be involved during your kettlebell routines.

Kettlebell cleans

1. Bend forward at the hips slightly but keep your torso straight
2. Grab two kettlebells, one in each hand and explosively pull the kettlebells off the ground helping yourself with your legs and hips like you would do in a high squat.
3. At this stage keep your elbows out and shoulders above the projectiles. Keep the kettlebells as close to the body as possible at all times.
4. Once your legs are straight, shrug your shoulders and pull the kettlebells towards them.
5. Flex your hips and legs just a little bit to absorb the weight.
6. Remember that it all should come in one fluid motion without any pauses in performance.

Single arm kettlebell row

1. Stand with feet hip width, bend your knees like you would do while sitting, lean forward keeping your torso straight.
2. Put your left elbow on your left knee to support your upper body.
3. With your right arm pull the kettlebell off the floor and continue pulling it to your right side.
4. Pull the shoulder blades together at the pea of the movement.
5. Keep the kettlebell perpendicular to the floor at all times, no side movement should be involved. Remember to keep your head and back straight to avoid injuries.

Alternating floor press kettlebell routine

1. Contrary to previous kettlebell routines, to perform this one you will need to first of all lie on the floor and grab a kettlebell in each hand.
2. Push one of the kettlebells over your shoulder; slightly rotate your trunk to help pressing the kettlebell up.
3. Repeat with the other hand.

Kettlebell front squat

1. For this kettlebell routine you will need to grab two kettlebells and hold them next to your shoulders.
2. Stand at a hip width and slightly bend your knees
3. Perform a deep squat, you can lean forward just about 5 deg. To keep your balance. Make sure you “sit back” and keep your knees over your feet.
4. Once your hips are parallel to the floor, return to standing position.
5. INPORTANT! Keep your back straight at all times.

Single arm kettlebell Jerk

1. Stand with feet shoulder width apart, bend your knees slightly.
2. Hold the kettlebell to ear level with an overhand grip – palm facing forward.
3. Perform a quick 1/4 squat and immediately press the kettlebell over your head helping with your legs by performing a “jump move” of a sort.
4. Return to start position. This exercise is performed in explosive manner. Make sure you help yourself with your legs and keep your back straight at all times.

Kettlebell routine swing

1. This exercise as many other kettlebell routines is performed from a halfway squat. Hold the kettlebell between your legs and in front of you on a straightened arm, perpendicular to the floor.
2. Start the movement by swinging the kettlebell back just a little bit and straight away swing it forward to your chest level with explosive force. Help yourself by straightening your legs. Keep your arm straight at all times.
3. You can perform this exercise using both hands, also, if you wish to make it a harder you can swing the kettlebell to your eye level or above your head, but you must always keep your arm straight.

With these simple kettlebell routines you can achieve great results during your kettlebell workout. Once again we would like to mention that all of the kettlebell routines mentioned above are what is considered a base of all the other kettlebell routines. Feel free to combine them and experiment to make the best out of your kettlebell training. For an example you can easily combine kettlebell squats with kettlebell jerks. But it’s up to you to pick or even invent optimal kettlebell routines for yourself.

Either way, make sure to keep it easy on yourself. For optimal kettlebell workout we recommend 3-5 sets with 8-15 repeats in each one of them using only three or four kettlebell routines described above.