Quick Kettlebell Workout

Kettlebell workouts are good if you want to combine strength and cardio and have a limited amount of time to spend at the gym.  (Sound familiar?)

Lisa Traugott - KettleGuard

Lisa Traugott – KettleGuard

3 Kettlebell Moves:

  1. Snatch  – Start with a kettlebell between your feet, with your knees bent.  Pull the kettlebell up and then raise over your head.  At the top the kettlebell will naturally flip to the other side of your forearm.   This exercise targets your shoulders, chest and back and is considered a more advanced move.  Caution!  When that bell flops over it can really hurt your arm, which is why I wear my KettleGuards.  They are kind of like shin guards but you wear them on your wrists.  (You can find out more here: KettleGuard.)
  2. Front Squat – Start by standing with your legs wider than hip distance.  Hold a kettlebell with both hands in front of your chest, with elbows at your sides.  Lower down into a squat until your thighs are parallel to the ground and then return to standing.  This targets your legs, glutes and back.  Try for 15 reps.
  3. Kettlebell Russian Twist – This will really work your abs – obliques too!  Sit on the ground with your legs bent, holding the kettlebell with both hands at your chest.  Lean back to a 45 degree angle then rotate from right to left, twisting at the waist and touching the kettlebell to the ground.  Do as many reps as you can with good form.

The trickiest move for me is the snatch, so here’s a clip of Master of Sport, Jessica DiBiase, demonstrating the proper form.

Do you use kettlebells as part of your workout?  What’s your favorite move?

Lisa 😉

Sheslosingit.net (c) 2013 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.

12 responses to “Quick Kettlebell Workout

  1. I like kettle bells but they are dangerous in the wrong hands people use them in inappropriate places that makes me nervous

  2. I don’t use kettlebells at the moment, but I really enjoy working with them when I do – there’s something about the swing and heft of them that I adore. That said, I also loved shot put and discus when I was at school.

    Hey, maybe I just love throwing heavy stuff around? 😉

    But seriously, they’re an awesome tool for fitness.

  3. Hey did anyone watch the video? That girl is not using good technique, I thought you need to bend at the knees more

    • She might be using a different technique that you are used to seeing in a gym as she is a competitor. She won quite a few gold medals and was the first American woman to be named Master of Sport.

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