4 Uncommon Kettlebell Exercises to Try

 Ditch tired swings for these less familiar (and much harder) moves.

By Melissa Romero

 

When we tried a kettlebell workout for the first time, we couldn’t believe how sore our quads were from swinging that thing around. But that was almost a year ago, when the kettlebell fitness craze was just beginning. We wanted an update to the now-tired swings and squats, so we turned to personal trainer and Lululemon ambassador Errick McAdams.

Turns out you can perform almost any normal bodyweight exercise with a kettlebell and really work up a sweat. McAdams is using a 25-pound kettlebell, which is a good range for men to work with. If this is your first time using one, he recommends starting at a lower weight. We’re excited to introduce this new series of Well+Being workouts. Check back every Wednesday for a new one!

Exercise 1: The Upright Row*
Reps: 3 x 10 or 15

Stand hip-width apart and hold the kettlebell at your waist. Raise the kettlebell to your chest, keeping elbows out. Lower and repeat.

*Add a squat to the beginning of this exercise for more of a challenge.

Exercise 2: Squat and Press
Reps: 3 x 10 or 15

Stand with feet a little more than hip-width apart and hold the kettlebell at your chest. Squat, then stand and raise the kettlebell above your head with your left hand. Lower and repeat, switching hands each time.

Exercise 3: T-Pushup
Reps: 3 x 10

Holding the kettlebell in the left hand, get in pushup position with feet spread apart. Perform a pushup, then twist the your body to the right, with your right arm extended above. Lower into a pushup position and repeat. Perform the T-pushup 10 times each side.

Exercise 4: Burpee Lateral Hop
Reps: 3 x 10

Begin in the T-pushup position. Perform a pushup, then jump over the kettlebell to the other side. Squat down and perform another pushup, then jump up over the kettlebell. Repeat in a fluid motion.