Finding time to exercise can seem difficult, especially when it comes to going to the gym. Fortunately, you don’t need fancy equipment or even tons of time to get stronger.
personal trainer adero brown He recently shared a 4-move kettlebell routine that works every muscle in your body. If you’ve never used kettlebells before, you’ll be impressed by their versatility, especially in compound movements that target multiple muscle groups. A great alternative to using dumbbells, barbells, and machines at the gym.
This workout is ideal for anyone looking to build strength with minimal time and equipment. Best of all, you can do it at home or at the gym.
Adero Brown’s kettlebell training method
Brown recommends completing 10 repetitions of each movement for a total of five rounds. Rest 1 minute between rounds to recover.
This workout requires one kettlebell, but you may want to adjust the weight depending on the movement. For example, you can use a lighter kettlebell for one-arm snatches (a more technical movement) and a heavier kettlebell for squats.
Tips for completing this kettlebell workout
As with all exercises, especially weighted ones, you want to make sure you’re properly engaging your core, but the dynamic nature of exercises like kettlebell swings and snatches can put a lot of pressure on your lower back. This is especially important for kettlebell training. If you don’t train your core.
Another great kettlebell swing tip is to keep your hips tight instead of squatting, as explained in this guide on how to do a kettlebell swing.
The single-arm snatch is a difficult movement to perform correctly. So be sure to research the correct technique if you haven’t been told how to do it yet. Girls Gone Strong has great, detailed techniques. kettlebell snatch Use a guide and practice with light weights first.
If you can’t perform the movement without the kettlebell hitting the back of your wrist, it’s worth seeking direct help. Meanwhile, the secondary performs single-arm presses with a light kettlebell.
