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The Standing Kettlebell Core Workout

The Standing Kettlebell Core Workout

by | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Shoulders
Back
Lats
Hips/Glutes

WORKOUT

Complete 3-5 rounds of the exercises below. Rest 30 seconds to 1 minute between rounds.

CIRCUIT:

8-12 reps per side Teapots
8-12 reps per side Windmill
20-50ft per side One Side Rack Carry

COOL DOWN
Stretch and Roll Out:
Shoulders
Back
Lats
Hips/Glutes

NOTES:

While you will continually want to go heavier on the windmills and carries, you won’t necessarily want to keep adding weight to the teapots. Make the teapots harder by adding reps.

EXERCISE DESCRIPTIONS:

Teapots – Stand with your feet together or a couple of inches apart. Hold a kettlebell in one hand by your side. Stand up nice and tall. You can place your other hand on your hip. Then slide the kettlebell down your leg, lowering it below your knee. Do not let your chest cave forward. You want to simply hinge to the side. Then pull the kettlebell back up and come to standing. Your arm should stay straight throughout the entire move. Really feel the opposite oblique work to pull you back up. Make sure you stand all the way up. Then repeat until all reps are finished on that side.

kettlebell-abs
Windmill – Beginners will start with no weight or even something balanced on their hand. Advanced lifters will use a kettlebell. Place your hand through the handle and let the weight rest on the back of your forearm. Your feet should be about shoulder width. Turn out the toe of the side that you aren’t going to work to about 45 degrees. Straighten the other arm up toward the ceiling. You are then going to hinge over, driving the butt cheek of the arm that is up out to the side as much as you can. Then you are going to stand back up, keeping the arm straight toward the ceiling the entire time. As you hinge over, use your leg as a guide. Slide your hand down toward the ground. Keep the arm straight up toward the ceiling. Then hinge back up until you are standing nice and tall. You will feel this in your obliques. You will also feel a nice stretch down your hamstring while you feel the glute of the arm raised working.

windmill
One Side Rack Carry – Place your hand through the handle and let the weight rest on the back of your forearm. Bring your arm in toward your chest. Your forearm should be right against your chest with your elbow flaring out just a little. Your hand should be around the middle of your chest. Do not let your hand fall out toward your shoulder. Also do not let your elbow flare up as high as your shoulder. Keeping the kettlebell in that racked position, stand up nice and tall. Squeeze your belly button in toward your spine and engage your glutes. Do not lean back or to either side. Fight the desire to lean as you walk 20-50ft. If you don’t have much space, walk around for 15-20 seconds on each side.

Kettlebell Build A Stronger Butt Workout

Kettlebell Build A Stronger Butt Workout

by | Dec 3, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Hips/Glutes
Back
Groin

WORKOUT

Complete 3-5 rounds of each exercise. Rest 1-2 minute between rounds of the exercise and 2-3 minutes between exercises.

REPS for Circuits 1 and 2:
5 reps for 5 sets if strength is your goal and you are a more advanced lifter.
8-12 reps for 4 sets if your goal is strength and weight loss and are intermediate to advanced.
12-15 reps for 3 sets if you are a beginner or recovering or working on endurance.

CIRCUIT #1:
Sumo Squat

CIRCUIT #2:
Single Leg Deadlift

CIRCUIT #3:
KB swings

REPS for Circuit 3:
10-20 reps for advanced with heavy weight
20-40 reps for beginner to intermediate with medium weight

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Hips/Glutes
Back
Groin

NOTES:

EXERCISE DESCRIPTIONS:

Sumo Squat – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs. They should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle and keep your arms straight as you sink into a wide squat. Pull the kettlebells off the ground and stand up nice and tall. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s) back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean to far forward. And make sure you sink your butt. This is not a straight leg pull.

sumo-squat
Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells in each hand. You can also hold a single bell to make the move easier. Beginners should start with bodyweight. Use a weight that challenges you. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg.

kettlebell-single-leg-deadlift
KB swings – Set the kettlebell down on the ground and slightly in front of you. Place your hands on the handle. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat. Then hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs. Then squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up. Do not worry how high it goes. It shouldn’t go higher than your shoulders. Keep your glutes tight and wait for your forearms to connect with your hips before you hinge back over and bring the kettlebell back. The kettlebell should drive the movement. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the kettlebell up close to your crotch. Move quickly with the swings. When done with the 40 seconds, place the kettlebell back on the ground. Use as heavy a weight as you can handle.

kb-swing