She Strengthens

Unlock Total-Body Fitness with This Expert Kettlebell Workout

Boost your strength, aerobic capacity, and balance with a full-body kettlebell workout designed by Trainer Rob Sulaver. This expert routine is perfect for all fitness levels, ensuring a powerful and effective sweat session.

The Science Behind Kettlebell Training

Kettlebells may resemble cast-iron doorstops, but they’re capable of delivering impressive improvements in strength, aerobic capacity, and balance. Research has shown that kettlebell training can yield significant gains in these areas, making it an excellent addition to any fitness routine.

Getting Started with Kettlebell Training

We teamed up with Rob Sulaver, a seasoned trainer and coach, to create a workout that’s both accessible and challenging. This routine combines strength moves with explosive power exercises, ensuring a comprehensive workout that targets every major muscle group.

The Workout Routine

Perform each exercise in pairs, resting briefly between sets. The supersets will look like this:

• 3 sets of A1, 3 sets of A2, rest
• 3 sets of B1, 3 sets of B2, rest
• 3 sets of C1, 3 sets of C2, rest

As you progress, increase the weight and intensity to continue challenging yourself.

Mastering Kettlebell Techniques

Proper form is essential for getting the most out of your kettlebell workout. Check out the following exercises and techniques to ensure you’re executing each move safely and effectively:

Kettlebell Swing

• Targets: Hamstrings, glutes, abs, back, shoulders
• Stand with feet shoulder-width apart, holding a kettlebell with both hands
• Bend knees, hinge forward, and swing the kettlebell between your knees
• Use momentum to return to standing, driving hips forward and squeezing glutes

Kettlebell Romanian Deadlift

• Targets: Hamstrings, glutes
• Stand with feet shoulder-width apart, holding a kettlebell with an overhand grip
• Bend knees, send hips back, and drive feet into the floor
• Stand up, pushing the floor away

Kettlebell High Pull

• Targets: Shoulders, back, legs, glutes
• Place the kettlebell in front of you, holding it with an overhand grip
• Explosively drive upward, bringing the kettlebell under your chin and lifting elbows above shoulders

Kettlebell Front Squat

• Targets: Legs, glutes
• Hold the kettlebell with one hand, straightening the other arm for balance
• Start in a low squat position, engaging your core and standing straight up

Kettlebell Clean and Press

• Targets: Legs, glutes, back, shoulders
• Hold the kettlebell with one hand, straightening the other arm for balance
• Start in a low squat position, engaging your core and driving your body upward
• Bring the kettlebell up over your head with a straight arm, then return to the starting position

Kettlebell Renegade Row

• Targets: Back, arms, abs, glutes
• Place two kettlebells shoulder-width apart on the floor
• Start in a push-up position, lifting one hand off the floor and drawing the elbow back behind you
• Return the kettlebell to the floor and do a push-up, repeating on the other side