She Strengthens

Unlock Total-Body Fitness with Trainer Rob Sulaver’s Kettlebell Workout

Get Ready for a Powerful Sweat Session

Kettlebells may look like old-fashioned doorstops, but they’re actually a potent tool for transforming your physique. Research has shown that training with kettlebells can significantly improve aerobic capacity, strength, balance, and explosive power. And the best part? You don’t need to be a professional athlete to reap these benefits.

Meet Your Trainer: Rob Sulaver

We teamed up with Rob Sulaver, founder of Bandana Training, to create a full-body kettlebell workout that’s perfect for all fitness levels. This expert routine will guide you through a series of exercises designed to challenge your strength, power, and endurance.

How to Do This Workout

The workout consists of supersets, where you’ll perform a strength move followed by a power move, with minimal rest in between. You’ll repeat this pattern for three sets, resting briefly before moving on to the next pair of exercises. To ensure proper form, start with a lighter weight and gradually increase the load as you become more comfortable with the movements.

Mastering Kettlebell Techniques

Check out the GIFs below for a step-by-step guide to executing these movements safely and effectively:

1. 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 back between your knees
• Use momentum to return to standing, driving your hips forward and squeezing your glutes

2. 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 your feet into the floor to stand up

3. Kettlebell High Pull

• Targets: Shoulders, back, legs, glutes
• Start in a squat position, holding a kettlebell with both hands
• Explosively drive upward, bringing the kettlebell under your chin and lifting elbows above shoulders

4. Kettlebell Front Squat

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

5. Kettlebell Clean and Press

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

6. Kettlebell Renegade Row

• Targets: Back, arms, abs, glutes
• Start in a push-up position, holding two kettlebells with your hands
• Lift one hand off the floor, gripping the kettlebell and drawing your elbow back behind you
• Return the kettlebell to the floor and do a push-up, then repeat on the other side

Get ready to sweat and challenge your entire body with this comprehensive kettlebell workout!