The 3 kettlebell routines suitable for everyone

March 3, 2021 Rianna Ross Fitness 0

To an uninformed observer, kettlebells seem harmless, almost useless. However, with a little imagination they can be great allies.

Since they began to become popular outside of Russia in the 1970s and to this day, kettlebells have stood the test of time proving to be useful for all types of workouts. Whether you want to strength train, do some cardio, or a general functional workout, the list of exercises you can do with kettlebells is long and satisfying for any level of training.

To demonstrate the real possibilities of this type of training, it is best to put into practice these 3 kettlebell routines suitable for everyone as they are easy to execute.

Rutinas de kettlebell fáciles para todos

3 kettlebell routines suitable for everyone

1. Kettlebell interval routine

After doing a short 5-minute warm-up, do 20 seconds of kettlebell swing with both arms, rest 20 seconds, and then do 20 seconds of snatching with each arm. Once this first cycle is finished, rest for 20 seconds and do everything again, starting with the two-arm swing. The entire sequence is repeated several times for 20 minutes.

Rutinas fáciles para hacer con kettlebell

1.1. Kettlebell swing

  1. Begin by standing in front of the kettlebell, with your feet slightly wider than the width of your hips, and with your knees bent enough that you can pick up the weight off the floor with both arms extended.
  2. Swing your arms toward you, so the kettlebell can go through the middle of your legs.
  3. In a single movement, and taking advantage of the momentum of your arms when returning, swing the kettlebell up in front of you and stand up, trying to raise it as high as you can.
  4. Reverse the movement and continue swinging the weight back and forth as many times as you can during the 20 seconds of each interval of the routine. Then put it down again.

1.2. One-Handed Kettlebell Snatch

  1. Begin by standing in front of the kettlebell, with your legs apart as in the previous exercise, bent enough that you can take the kettlebell off the floor with one arm extended.
  2. In one movement, spread your legs and push up to raise the kettlebell from the middle of your legs until it is high above your shoulder. Hold the position for a couple of seconds.
  3. Reverse the movement in a controlled way to return to the starting position.
  4. Repeat 20 seconds and then switch hands.

2. Full body kettlebell routine (strength)

With this routine you will work all the main muscles of your body. To do it, it is useful to include some warm-up doing kettlebell swings with both arms.

You can do two sets of 20 reps with light weight and then two sets of 20 reps with a little more weight. After the warm-up, move on to the three main exercises. If you want, you can rest for a minute at the end and then do the routine again from the beginning.

2.1. Clean and press with one arm kettlebell

  1. Start standing with your feet wider than your hips’ width apart, with your knees bent enough that you can catch the kettlebell on the floor with one arm extended. The arm that is not holding the kettlebell remains extended behind you, to help you gain momentum later.
  2. At the same time, extend your legs to sit up and bend the arm that is holding the kettlebell, so that it rises and rests above your chest.
  3. Once you are fully on your feet, bring your free arm forward and raise the kettlebell straight up, over your shoulder.
  4. Go through the entire process in reverse to return to the starting position.

Do 2 sets of 6 reps on each side (4 total sets), alternating arms without resting between sets.

2.2. Two-arm kettlebell row

  1. Begin standing with your legs hip-width apart, your knees slightly bent, your torso bent forward, your back slightly arched, and holding a kettlebell in each hand, with both arms extended.
  2. Maintaining some pressure on the abdomen, do the rowing movement, flexing both arms until the kettlebells are at the level of your pectorals, at your sides.
  3. Extend your arms again and repeat without leaving the bent position.

Do 2 sets, where the first set is 12 reps with light weight and the second set is 8 reps using heavier kettlebells.

2.3. Kettlebell mill

  1. Begin standing, holding the kettlebell with one arm extended above your head. The companion leg of the arm holding the kettlebell should be extended, while the other leg should be slightly bent and facing outward.
  2. Keeping the kettlebell always high, bend your trunk towards the leg that you keep flexed. As you do so, keep your free arm extended toward the ground. The movement should be done until you can touch the ground with your free arm.
  3. Slowly return to the starting position and repeat.

You must do 3 sets of 8 repetitions on each side (6 sets in total), rested 30 seconds between each series.

3. Kettlebell functional training routine

In this routine, movements are performed with the kettlebell that will help you be more skilled in daily tasks, such as walking, bending, turning or lifting weights from the floor.

To warm up, start by doing two sets of kettlebell swings with both arms, of about 10 reps each. Then move on to the exercises.

3.1. Turkish lifting with kettlebell

  1. Start by lying on the floor on your back. The left leg should be bent, the right arm extended facing outward, and the right leg should be naturally extended on the floor. The kettlebell remains in the air, held with the right arm, which should be extended straight up.
  2. Always keeping the kettlebell up, begin to sit up. You must first separate your back from the ground. When you do, you can finish by placing your right hand on the ground, using it as a foothold.
  3. Supporting yourself on your right hand and left foot, lift your right leg off the ground and bring it back so that you are kneeling on it.
  4. From the position you are in, finish lifting completely, to be standing with the kettlebell raised.
  5. Do the entire process in reverse to return to the starting position and repeat the exercise.

You should do 1 set of 10-12 reps with each arm (2 sets total). In the end, you can take a 1-2 minute break before moving on to the next exercise.

Ejercicios con kettlebell funcionales para todo el mundo

3.2. Sumo Kettlebell Deadlift

  1. Begin standing, with the balls of your feet facing outward and keeping a gap between the heels that is greater than the width of your hips. Your back should be straight, while you hold the kettlebell with both hands at the level of your belly.
  2. Keeping your chest up, bend your knees and lower yourself until your thighs are parallel to the ground. Hold the position for a couple of seconds if you like.
  3. Slowly return to the starting position and repeat the exercise.

You should do 3 sets of 6-8 reps, if the kettlebell is heavy enough; If not, do 10-15 reps on each set.

3.3. Overhead kettlebell lunge

  1. To start, hold a kettlebell in each hand, picking it up off the ground and raising it over your head with both arms extended. The legs should be separated according to the width of your hips.
  2. Without lowering your arms at any time and without bending your back, bend your left leg and extend your right leg back, to be in a lunge position.
  3. From this position, lower yourself until the knee of your right leg almost touches the ground. Go back up and repeat without changing legs until each set is completed.

You should do 2 sets of 10-15 reps with each leg (4 total sets).

Reference

  • Johnson, J. The Best Kettlebell Routines. For Livestrong. [Revised June 2018].