The kettlebell is arguably one of the most widely applicable training tools, but are you making the most of them? We've put together four ways to get more athletic with a kettlebell.

Kettlebell Swings

Lower Body Power

For those that haven’t learnt to Olympic lift, finding high power exercises can be difficult. This is because it needs to be an exercise that can be performed with weight but still at speed but also one that doesn’t slow down at the top of the movement, therefore being more representative of sporting movements; a deadlift slows down as you come to the top whereas a kettlebell swing does not, just like when we sprint or jump in sport (we do not slow down towards the end of our concentric contraction).

How Much Weight Should I Use?

Power training is a balancing act because ‘Power = Force x Time’. So, leaving the ego at the door is important here. Nobody cares how much weight you can explosively kettlebell swing.

The weight of kettlebell you choose will depend on your weight and experience level. I weigh 80kg and I would pick a 20-24kg kettlebell, for 5-10 reps, focusing on driving the weight out of the hips as fast and hard as possible. For a 60kg individual a 12kg kettlebell will do the trick.

Suitcase Carries

Core Stability

While there’s nothing particularly wrong with your classic sit-ups core session, if done correctly, it may not be the most appropriate exercise in terms of transfer over to your big lifts (squats and deadlifts). A suitcase carry, however, challenges us to keep our core rigid, even with external, rotational forces acting upon it, which are trying to do the opposite. This is what happens when we lift something heavy; the heavy object tries to pull your core and spine out of position, and you are challenged to maintain its rigidity.

How Much Weight Should I Use?

The heavier the better here PROVIDING we can keep our shoulders and hips level and we aren’t leaning over to counterbalance the weight. The goal is stability and thus if we are not stabilizing it without compromising our core, then we are not training the intended goal.

I would use a 32kg kettlebell, or a 60kg individual, a 20kg kettlebell will do.

Overhead Kettlebell Carries

Overhead Stability

This is similar to the suitcase carry, except the weight is held over the top of your head. This will again work your core stability but more notably your overhead stability; your shoulders and scapula’s ability to maintain balance while walking with a heavy weight overhead. This is an underappreciated but dearly important requirement in training. It transfers over to any overhead pressing work, Olympic lifting and even movements like the bench press, due to the stability requirement of the shoulders.

How Much Weight Should I Use?

Again, the more weight we can stabilize overhead, the better, however, we need to make sure it is being stabilized i.e. the weight doesn’t wobble around as you walk and the arms stay locked out.

I would use a 24kg kettlebell, imagining I’m trying to touch the sky with my hand to ensure my arms stay locked out and my upper body engaged. For a 60kg individual, a 16kg kettlebell will be sufficient.

Contralateral Split Squat

Single Leg Strength

Please don't skip your single leg work!

Far too often people get fixated on the big 3; the squat, bench press and deadlift. Yes, they are fantastic lifts. They allow us to lift more weight than any single leg exercises. However, most the things we do day-to-day and in sport are on one leg, so a contralateral split squat is arguably more sport-specific. They also stop us from getting huge left to right strength imbalances, which will only help your big lifts. Use the contralateral split squat for these exact reasons, using a kettlebell for the easy-to-hold handle.

How Much Weight Should I Use?

I would use a 28kg kettlebell, for 10-12 reps, focusing on keeping the hips and shoulders level, as if balancing a pint on my head that I don’t want to fall off. For someone that weighs 60kg, a 20kg kettlebell will do the trick.

Written by guest author Ewan Hammond.

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

Tags: Equipment > Kettlebells ; Exercise Type > Conditioning