The Full-Body Kettlebell Workout: Try these three exercises with three moves each
by Mili Shah
FLORENCE, S.C. – The following workout uses only kettlebells, which could be substituted with dumbbells, and should be performed only if you have healthy knees, shoulders and back.
First and foremost, always warm up before you start by doing any light cardio exercise. This allows for increased blood flow to those working muscles and allows joints to move through a greater range of motion.
Once you're warmed up, you can try the following resistance training exercises. …
Squat, curl and press
This is one of my favorite exercises, because it is a compound movement designed to work your lower body, core, biceps and shoulders all in one go.
>> Move No. 1: To perform a squat, hold the kettlebell by its handles close to your chest with elbows down to your side. Keep your back straight, feet shoulder width apart with your toes pointed forward and keep your chest and head up. Then, lower your hips toward the floor as though you are about to sit in an invisible chair. As you squat down, be sure to keep your knees in line with your toes.
>> Move No. 2: While holding your squat position, you will perform a curl by extending the kettlebell down to the floor until your arms are almost straight and then back up to your chest.
>> Move No. 3: As you stand back up, push the kettlebell up over your head with both arms to perform an overhead press.
Lunge with row
Lunges are a great way to tone those quads and glutes and rows target your back muscles and biceps.
>> Move No. 1: To perform a lunge, keep your chest and shoulders up and step forward with one leg while holding the kettlebell in the opposite hand. Lower your hips until both knees are at about a 90 degree angle (make sure your knee does not extend past your toes).
>> Move No. 2: As you lower your hips, touch the kettlebell down to the floor by fully extending your arm.
>> Move No. 3: As you raise your hips to stand back up, pull the kettlebell up by pushing your elbow backward.
Bridge with chest press
Bridges strengthen your glutes and can be combined with a chest press.
>> Move No. 1: Lay flat on your back with knees bent, feet flat on the floor, and hold the kettlebell close to your chest with both hands.
>> Move No. 2: Press your hips off the floor until your torso forms a straight line.
>> Move No. 3: At the same time, press the kettlebell over your chest and hold the position for just a second before you lower your hips and arms back down.
Mili Shah earned her undergraduate degree in exercise science from the University of South Carolina. She is a certified exercise physiologist through the American College of Sports Medicine (ACSM). Mili has been a trainer at McLeod Health & Fitness Center since 2014 and was recently employed at HopeHealth as a data specialist.