Forget the burpees. With just this three-movement kettlebell workout from him, you’ll build strength and muscle in your legs, core, back, and shoulders. Depending on your fitness level, this takes less than 25 minutes to complete and works most muscles and all major muscle groups.
Workout is featured on Kettlebell Kings (opens in new tab) On our YouTube channel, shared by @cameronharn on Instagram. Offering the best kettlebells on the market and uploading fresh, intelligent content and workouts, the brand deserves King status. Quickly cover all the basics in one kettlebell workout.” I couldn’t agree more.
The workout forms three exercise circuits, but how you complete them is up to your interpretation. Aim for 10 repetitions per side for the first and his third exercise, and eight repetitions per side for the second exercise. Do 4 sets of each, with 30 seconds between movements and 90 seconds between sets. For a more traditional resistance training workout, you can attack all reps and sets of one exercise.
To keep the intensity high, do not exceed 90 seconds for each exercise. But if you want to spend more time working out, you should be able to complete it in 30 minutes or less. Try working your muscles through their range of motion, squeezing and pausing at the top of each exercise to feel your muscles working their best.
If you love working out with kettlebells, this kettlebell workout takes just 15 minutes to get your whole body moving. Check out the video below to see the exercises in action.
Watch Kettlebell Kings 3-Movement Single Kettlebell Workout
The training breakdown is as follows:
・ Rowing from one arm plank (10 right arm / 10 left arm x 4)
・Rotating press (8 right arms, 8 left arms x 4)
・One arm swing (10 right arms / 10 left arms x 4)
Kettlebells are my favorite method of training. Regular use of kettlebells as part of a training regimen can improve balance and coordination, build whole-body strength and muscle, and even increase maximum strength.
for example, Journal of Strength and Conditioning (opens in new tab) Just 6 weeks of biweekly kettlebell training has been shown to increase maximum strength and explosive strength (think heavy squats and sprints). We also encourage coaches to include kettlebells in their strength and conditioning training plans for training athletes.
Kettlebells require some skill, so it’s a good idea to learn how to use them before starting a new kettlebell program. For example, the weight should not hit your forearm. If so, this indicates that you are out of control of your movements. More complex kettlebell exercises require significantly more wrist movement, but try to keep a relaxed grip, not too tight.
If you’re new to the exercise, it’s a good idea to learn how to do a kettlebell swing with proper form before trying single-arm swings, as you’ll need more control over the weight you’re transferring. We’ll show you how to do it, but focus on controlling your entire range of motion.
For example, when you’re pedaling a kettlebell, pull your elbows back and hold for 1 second while squeezing your lats and other back muscles. This is a concentric circular motion in which the muscles contract. When lowering the kettlebell (eccentric phase) he counts for 3 seconds while controlling. In case you’re not sure, here’s how to do a single-arm dumbbell row.
To inspire (just like you need it for your workout), set a timer and try to complete your reps within the same time limit each round. Don’t blame me if it melts on the floor later!
Next: Find out how I succeeded when I tried this 30-day Kettlebell Challenge workout to build strength. Also read how this fitness writer did 100 dumbbell chest presses a day for a week.
