One kettlebell gives you everything you need for an effective workout, which is one of the reasons I love them so much.
With experienced coaches The Works Health Club Co-owner Lenell Scarlett is also a fan, and has created a full-body workout of five moves that can be performed using this versatile training tool.
“Kettlebells are great for training because they develop strength, power, explosiveness, conditioning and muscle,” he says.
“[This workout] There’s an emphasis on core strength, mobility and movement, all of which have a positive effect on the body in the long run.”
How to do Lenell Scarlett’s 5-step kettlebell workout
- Kettlebell Hip Press: 3×10 reps per side
- Renegade Row 3x40sec per side
- Kettlebell Deadlift 3×12-15
- Kettlebell Windmill 3×15 each side
- Kettlebell Clean 3×12-15 per side
Perform the above exercises as straight sets, i.e. complete all prescribed sets and rest periods for one exercise before moving on to the next exercise.
If you’re new to the exercises, practice without weights first and use a mirror to check your form. Scroll down to see photos of each movement and step-by-step instructions.
1. Kettlebell Hip Press
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set: 3 manager: 10 per side rest: 60 seconds
Areas covered: Chest, shoulders, triceps, core
- Lie on the floor with your right leg extended and your left knee bent, placing your left foot flat on the ground. Grab a kettlebell in your left hand, holding it at shoulder level.
- Using your core muscles, support your right elbow as you rise up while extending your left arm overhead.
- Reverse the movement to return to starting position, then complete 10 repetitions, then switch and repeat on the other side.
2. Rebel Group
(Image courtesy of Lenell Scarlett)
set: 3 manager: 40 seconds on each side rest: 60 seconds
Areas covered: Chest and upper back
- Start in a high plank position with your weight distributed between your hands and toes, hands directly under your shoulders, and your body in a straight line from head to heels.
- Grasp the kettlebell handle with your left hand.
- Press your elbows back and up, bringing the kettlebell up to the lower left side of your rib cage.
- Pause at the top of the rep for one second, then lower to the floor.
- Continue this for 40 seconds, then switch to the other side and repeat, resting for 60 seconds.
3. Kettlebell deadlift
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set: 3 manager: 12-15 rest: 60 seconds
Areas covered: Glutes, hamstrings, lower back
- Stand with your feet hip-width apart and hold a kettlebell handle in each hand, palms facing towards you. Extend your arms toward the floor so that the kettlebell is in front of your hips.
- Keeping your spine neutral, bend at the waist to lower the kettlebell down the front of your leg.
- When you feel tension in your hamstrings (the muscles at the back of your thighs), tighten your glutes and push your hips forward to stand up straight.
4. Kettlebell Windmill
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set: 3 manager: 15 of each rest: 60 seconds
Areas covered: Obliques, shoulders, lower back
- Stand upright with your feet wide apart. Extend your left arm toward your left foot and your right arm overhead, holding a kettlebell in your right hand.
- Keeping your back straight and your right arm vertical, bend your left hand out to the side, reaching as far as possible toward the inside of your left foot.
- Reverse this movement to return to starting position.
- Complete 15 repetitions, then repeat on the other side and rest for 60 seconds.
- This is a difficult move, so if you have a kettlebell, use a lighter one, otherwise you can use a water bottle or a can of beans.
5. Kettlebell Clean
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set: 3 manager: 12 to 15 on each side rest: 60 seconds
Areas covered: Glutes, shoulders, quads, core
- Stand with your feet shoulder-width apart and your toes pointed forward, holding the kettlebell between your feet and slightly forward.
- Crouch down and grab it with your right hand using an overhand grip.
- Keeping your chest up and the kettlebell close to your body, explosively power through your feet to pull the kettlebell up and catch it in a front rack position. The head of the kettlebell should rest in the hollow between the top and bottom of your right arm, with your elbow facing out to the side.
- Reverse this movement to return to starting position.
- Complete 12 to 15 repetitions, then repeat on the other side and rest for 60 seconds.
