Kettlebell Resistance Training

Kettlebells are cannonball-shaped weights that hand a handle on top, and are one of the most efficient fitness tools you can use.  Kettlebells are fantastic for people of all fitness levels, ages and genders!  The science behind the kettlebell is that when use the kettlebell with your exercises, your body intuitively counterbalances the weight, teaching yours muscles to respond fast and gain strength.  So not only will the kettlebell add resistance to your workout it will improve the muscle response in sport.  Next time your at the gym give our kettlebell workout a go.

1. Squat Flip

Stand with your feet slightly wider than hip-width apart and hold the kettle belle with both hands above your right shoulder.  Push your hips back and lower into a squat.  In one motion, push through your heels to stand while straightening your arms to raise the kettlebell overhead, then squat again as you lower the weight to your left shoulder.  This is 1 rep, do 20.

2. Lateral Lunge and Pass

Hold the kettlebell in your right hand at shoulder height, elbow bent.  Take a big step to the left and sit back into a side lunge, passing the weight under your left knee and grabbing it with your left hand.  Release right hand and press through your left heel to return to standing, raising the kettlebell to your left shoulder.  That’s 1 rep. Alternate sides of 20 reps.

3. Push Press

Hold the kettlebell in your right hand at shoulder height, elbow close to your body, feet hip-width and knees slightly bent.  Keeping your core tight and back flat, straighten your legs and press the weight overhead until your arm is straight.  Pause, then slowly lower back to start. That’s 1 rep. Do 10, then switch sides and repeat.

4. Side Plank Row

Get into a push-up position with your right hand grasping the kettlebell’s handle with your feet slightly more than hip-width apart.  Row the kettlebell to the side of your chest while rotating into a side plank, supporting yourself with your left arm.  Reverse to return to start. That’s 1 rep, Do 10, then repeat on the other side.

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