Kettlebells are widely misunderstood in the gym, quite often swapped for their neighbour – the dumbbell. But rest assured that kettlebells can facilitate an incredibly speedy and powerful full-body workout! Not only this but kettlebell workouts also improve core stability and aerobic capacity, which translates to better overall training performance, and a reduced risk of injury! 

A quick note before you get started! All these movements require these pointers below:

• Always maintain a neutral spine by engaging your core throughout the exercise. Avoid rounding or hyperextending your lumbar spine.

• Keep your swings controlled to maintain balance and effectiveness.

• Avoid over-swinging. Swinging the Kettlebells too high or too fast can lead to loss of control.

• Begin with a lighter weight and increase only when you can perform the swing with perfect technique. 

• The swing relies heavily on the hip hinge motion. Neglecting this can place undue stress on your lower back. Focus on hinging at the hips and using your core to power the movement. 

The workout below will get your core firing, heart pumping and muscles burning. For each exercise below perform for 2-3 sets and 10-15 repetitions on each side. Rest for between 30-120s between sets.

One Arm Swings

• Firstly, stand with your feet roughly hip-width apart and bend from the hips, gripping the kettlebell with one hand (palms facing you). 

• Initiate the swing by pulling the kettlebell back between your legs then drive the kettlebell up to chest height, all whilst keeping the arm straight. 

• At the top of the movement, snap the hips forward, squeeze the glutes tight and brace the trunk, then control the lowering of the kettlebell. Once completing one side, hold the kettlebell with your other hand and repeat.

• Our model has chosen a 20kg Kettlebell. Make sure you pick a weight that you find challenging, but achievable for all three sets.

Clean and Jerk

• Hold the kettlebell in one hand by its handle with an overhand grip, clean the kettlebell up in a straight line as close to the body as possible and rack the kettlebell securely on the soft part of your arm / bicep. 

• Bend the knees with your torso upright and press the kettlebell directly overhead, keeping the shoulder down (away from the ear). 

Lateral Swings

• This exercise adds a rotation variation in the mix of kettlebell movements. Instead of going forwards we’re going across the body (similar to swinging a bat) 

• Start with the kettlebell on the opposite foot, swing the kettlebell with a straight arm up to shoulder height and back again. Follow the kettlebell path with your eyes and use momentum to keep the rhythm going. 

Figure Eights

• To complete one figure 8, stand with your feet slightly wider than hip-width apart. Hinge at the hips slightly, keeping your back straight. Gripping the kettlebell in your right hand, pass it around the outside of your right leg. Once you reach the back, transfer the weight to your left hand and pull the kettlebell through your legs and then around the outside of your left leg. Continue, alternating sides.

• Take away points: keep your back straight, and drive the movement from your hips, not your arms (like a pendulum, guiding the kettlebell but not doing the heavy lifting). As this is a more technical exercise, our model has dropped his weight to a 16kg Kettlebell.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Kettlebells ; Exercise Type > Cardio ; Misc > Workout