Kettlebell Versatility and Exercise Routines for Explosiveness

By: Kettlebell Kings

Variety is necessary in your fitness regimen to train muscle groups equally and prevent overtraining particular muscle groups. The kettlebell is rising in popularity as a versatile and functional piece of workout equipment. Using a kettlebell in your training means that you no longer need most of the equipment you would traditionally use for your workout regimen, and you can accomplish the majority of your routine using a single piece of equipment that’s portable, efficient, and has the ability to train multiple muscle groups at once. Since the kettlebell can be used for many different functions and is incredibly durable to wear and tear, buying one is a great investment that saves you time and money.

Kettlebells can be used to build muscle mass and/or rehabilitate injuries. Kettlebells can be used to do every exercise one would typically use a dumbbell for – and more. If you’re looking to build mobility while reducing the chance of injury, kettlebells can be used much more effectively than barbells, and can help strengthen end range flexibility. If you want to increase your conditioning without slogging hours on a treadmill, kettlebells can be used to build great cardiovascular fitness. If you’re looking to build muscle mass, heavy kettlebells can be used for traditional big muscle group lifts (i.e. deadlift, squat, chest press) paired with swings. Utilizing these two elements together increases the caloric burn of the workout and develops lean muscle, meaning you will increase your basal metabolic rate over time and therefore trim fat more easily.

Instead of paying for a monthly gym membership or a wide array of home workout equipment, you can save time and money by stocking up on a few kettlebells. Kettlebell routines are typically versatile, high-intensity workouts that require minimal space and resources. If you’re out of town or pressed for time, you can craft a regimen using kettlebells that targets every major muscle group and burns fat in as little as 20-30 minutes.

Whether you’re a seasoned kettlebell user or are performing these types of workouts for the first time, we recommend completing the four exercises below in a circuit to increase your strength, speed, explosiveness, and endurance.
For these exercises, you’ll need one kettlebell. We recommend women use an 8 kg (18 lbs.) kettlebell and men use a 12 kg (26 lbs.) kettlebell to start.

KETTLEBELL EXERCISES

KETTLEBELL SWING

*Stand upright with your feet about hip width apart and a kettlebell on the floor about two feet in front of your feet.
*Hinge at the hips to grab onto the handle with both hands while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back.
*Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs.
*Let the kettlebell float to shoulder height, then guide the kettlebell back down along the same path, only flexing at the hips once the arms hit your waist.
*Perform 15 reps.

CLEAN

*Stand upright with your feet about hip width apart and a kettlebell on the floor about two feet in front of your feet.
*Hinge at the hips to grab onto the handle with one hand while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back. 
*Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs.
*As the kettlebell passes the belly button, direct it into the rack position and insert your hand through the bell handle so the handle lies diagonal across your palm. The elbow should be tucked into the body. 
*Let the kettlebell follow the same path back down into the backswing, giving the kettlebells a slight head start before following with the shoulders and torso. 
*Powerfully extend hips again and bring the kettlebell back to the rack position. 
*Perform 8-10 reps using your right arm before completing the same routine using your left arm for one set. 

SUMO SQUAT JUMPS

*Stand with your feet slightly wider than hip width apart and your toes turned out about 45 degrees. Hold the kettlebell in front of your chest, grasping the handle on either side.
*Keep your back straight and core tight as you move into a squat. Be sure your knees are tracking your toes.
*Explode upward and point your toes straight down at the height of your jump. Maintain control of the kettlebell the entire time. *Land softly, bending through the knees immediately to move into the next squat.
*Perform 12-15 reps.


PUSH PRESS

Stand upright holding a kettlebell in the rack position. The kettlebell should rest against the forearms and bicep, and the elbow is tucked into the body. The hand should be fully inserted through the kettlebell handle: handle diagonal across the palm and wrist straight, fingers relaxed.
*Bend slightly through the hips and knees, then quickly extend both, transferring the momentum from the legs to the kettlebell to drive the weight overhead. The arm should extend fully, and the weight of the kettlebell should be stacked over the elbow, shoulder, and hip joint in the overhead position.
*Lower the kettlebell back to the rack position, bending slightly at the hips and knees to absorb the weight of the bell. Straighten the legs before starting the next repetition.
*Perform 8-10 reps on your right arm before repeating with your left arm for one set.

We recommend performing these four exercises with a 30-second rest period between each movement. The completion of all four exercises represents one circuit. Perform 3-4 circuits or set timer and keep moving throughout the time limit. Be sure to cool down after this workout to avoid injury and increase flexibility (for example, jump rope for 30 seconds to a minute and then do full body stretching for 15 to 20 minutes).

ABOUT KETTLEBELL KINGS
Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at https://www.kettlebellkings.com and https://www.kettlebellkings.com/blog/. For more information, call us at 855-7KETTLE to learn more.