Workout 2: Kettlebells
Kettlebells come in plenty of sizes and, if you train at home, you’re going to pay for those extra pounds of the larger bells. With a moderately weighted kettlebell—think 35-44 pounds—you can get in a very high volume of work that addresses your glutes, hamstrings, lower back and metabolic machinery with the use of a single move.
The Russian kettlebell swing is the easiest move to learn for non-kettlebellers—it is essentially an explosive hinge that lies somewhere between a Romanian deadlift and a partial squat. There are plenty of nuances to learn, but get started by bending your knees slightly, shifting your glutes back, and keep your back flat and arms straight. Then explosively shift your hips forward, letting the momentum of your hip thrust swing the bell out to eye level. (The motion should engage the same muscles that you would if you were about to make a high vertical jump—it’s not really a shoulder exercise). Let gravity return the bell between your legs and slightly behind you. Get into a rhythm and focus on an explosive concentric action on each rep.
Perform swing for 10 seconds. Rest for 20 seconds. Repeat that pattern five times. Track your total reps, and strive to perform more reps or use a heavier kettlebell each workout if you feel ready.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top