Finally summer is on its way. It might be a time for beer gardens and BBQs, but it’s also a time for outdoor workouts.

We all love the gym, but sometimes there’s nothing more primal than getting equipment together and taking your workout outside. Being surrounded by nature and sunlight whilst getting a sweat on is what summer dreams are made of. When you train outdoors, you’re not confined to a small space in the corner of the gym, staring at the same walls. Instead, you’ve got infinite headroom and the possibility to change up your scenery, from your back garden to the beach.

To help you take your training sessions outdoors, we’ve put together a summer workout series. Four versatile pieces of equipment that you can use anywhere and perform a range of movements. Let’s kick things off with Kettlebell weights.

Benefits of Using a Kettlebell

Take Your Explosive Training to the Next Level

Because of its shape, it’s perfect for ballistic movements that improve strength, power, and athletic movement. Unlike with other strength equipment, a kettlebell can be moved quickly to perform explosive movements at high velocities, this helps to improve your muscle power.

But why’s this important? If you’re training for any power-based sport such as Olympic Weightlifting or sprinting, explosive movements should be a fundamental part of your programme to help you lift the weight quicker or accelerate faster.

You Can Perform Unilateral Movements

Another reason to use kettlebells is because they can be used to perform single-sided exercises. Most of us are stronger on one side than the other, this can lead to muscle imbalance which can in turn increase the chances of injury. Performing unilateral movements gives you the opportunity to work on those weaknesses.

Improve Your Balance and Stability

Using a kettlebell to perform movements requires more stability than using a dumbbell or barbell. This is because a kettlebell’s centre of mass lies 6-8 inches below your grip, whereas where you usually grip a dumbbell is where the centre of mass would be.

As a result of this, more stability is required when performing kettlebell movements. When doing kettlebell exercises you will be working the smaller stabilising muscles in the body that aren’t usually required when using other equipment.

Full Body Kettlebell Workout

Kettlebell Swing

Starting with your feet hips width apart, hold the kettlebell between your legs. Using a hinge movement, push your hips back and thrust them forwards to push the kettlebell up to shoulder height. There should be a slight bend in your knees. Keep a neutral spine and brace your core.

Tip - Most people perform the movement like a squat which is wrong. This is a hinge movement and so most of the movement should come from your hips and not your knees.

Goblet Squat

Hold the kettlebell upside down in front of your chest and squat down until your thighs are at least parallel with the floor. Pause for a moment at the bottom then rise to stand leading with your chest.

Clean and Press

Single-sided clean and press is an excellent unilateral movement to help improve your explosive power for the Olympic lift. Begin in a squat position with the kettlebell on the floor. Grip the kettlebell with one hand, brace your core then move from the first pull, into the second pull and then simultaneously extend your ankles, knees and hips and thrust the kettlebell off your hips and up to your shoulder. Once you’ve caught the kettlebell on one side, Push upwards into your final press.

Good Morning

A kettlebell good morning can be used as a strength exercise or to improve the mobility of your hamstrings and thoracic spine. The exercise requires you to hold the kettlebell behind you with your elbows pointing upwards, this opens up the front of the body and can help to improve posture.

Holding the kettlebell behind your head, stand with your feet shoulder width apart and a soft bend in your knees. Hinge your hips backwards until you can feel the pull in your hamstrings. Stand up and repeat.

Suitcase Carry

Hold the kettlebell on one side of your body, stand tall and walk forwards. You should try and remain upright and use your core strength to stop the kettlebell from causing you to lean to one side. This exercise is a one-sided farmer’s walk and aims to improve your posture and core strength.

Kettlebell Tricep Extension

Place your feet in a staggered stance and hold the kettlebell overhead with both hands. Keep your elbows close to your head and bend them so the kettlebell moves behind your head. Once your hands are in line with your elbows, return to the start position.

Windmill

This exercise is good for anyone looking to improve core strength and shoulder stability. Stand with your legs wide and hold the kettlebell overhead with the right hand. Slide the left hand down the left leg whilst keeping your shoulders stacked and the kettlebell in the air. Both arms should be straight.

Russian Twist

Begin in a seated position with your feet off the floor and lean back slightly so you can feel your core muscles engaging. Holding the kettlebell with both hands, twist your body to the right, return to centre and twist it to the left. You should keep your chest up to stop your upper body from slouching.

Bottom Up Press

This is the ultimate exercise you should be doing if you want to work on shoulder stability. Start in a one-sided kneeling position, holding the kettlebell upside down in the hand of the side that’s kneeling. Bring the kettlebell to shoulder height and press it upwards overhead.

Because the kettlebell is upside down, it makes the exercise more difficult as the centre of mass of the kettlebell is above your grip. Start with a lighter weight than usual and work your way up, as this requires a lot of shoulder stability.

Single Arm Row

Start standing with your feet shoulder width apart and bend your knees. Hinge at your hips so that you’re leaning forwards with a flat back and hold the kettlebell with one hand. Pull the kettlebell towards your hip in a rowing motion and then lower back to the ground. Use your core here to stabilise your body and stop you from shifting to one side.

No matter where you are, whether that be outdoors or in your home gym you can use the above exercises to create a full body kettlebell workout. Keep your eyes peeled for the next post in our summer series and see how you can level up your outdoor workouts.

Our model has used a 16kg Kettlebell in her workout. Please use an appropriate kettlebell weight for your experience and fitness levels.

Learn more about training in Summer

Written by guest author Eryn Barber.

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