Kettlebell Fitness

Try this kettlebell workout to build your strength and endurance with a blast of Kettlebell Kickboxing!

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Jodi Barrett
Photo: Cara Hull

Kettlebell Kickboxing is a great way to train strength, cardio and mobility by fusing the Russian kettlebell with Martial Arts Motions.

Remember always when training that your form is important. When you lose form, I want you to rest and reset! 

Warm-Up

A light skipping motion on the spot for 2 minutes, circling the wrists forward and back, finishing up with 1 minute of either high knees or shadowing boxing.

Workout

Complete each exercise twice at the desired rep range, then put them together to train as a Kettlebell Kickboxing Complex for 90 to 120 seconds, flowing from one exercise to the next.

To increase the difficulty of the workout, increase the weight – but only after learning the exercises and using proper form.

Full Mobility Swing
Photo: Dustin Werbeski

1. Full Mobility Swing

10-15 Reps

  1. With both hands, pick up the kettlebell by the handle and sit back in a hinge, bending first and more deeply at the hips, then at the knees. 
  2. Swing the kettlebell back, between your knees to begin the movement.
  3. Keeping your arms straight, drive the kettlebell up to shoulder level by thrusting your hips forward and raising your torso to a standing position. 
  • Squeeze your glutes throughout to keep them active and engaged. 
  • Do not raise the kettlebell with your arms. Your arms and the kettlebell should feel weightless.
  • Do not swing the kettlebell higher than chest level.
  • Avoid bending back at the top of the motion.

Continue, without stopping, back down into your hinge and repeat steps 1–3. Proper technique will create a non-stop fluid motion of the swing, with the kettlebell going between/behind the knees then back up to shoulder level for each rep.

Boxer Press
Photo: Dustin Werbeski

2. Boxer Press 

10-15 Reps

Hold the kettlebell by the horns in a mid-rack position (at chest level, between your shoulder and forearm inside your wrists with elbows in and a strong straight posture).

Extend your arms, forward pressing the kettlebell away from the body. Engage your core and glutes to maintain a stable position.

After extending, pull the kettlebell back towards the body, tucking your elbows in towards your sides.

This exercise can be performed with a pause at the extension or as a power movement, pressing and pulling in one motion.

Squat
Photo: Dustin Werbeski

3. Squat

10-15 Reps

Start with the kettlebell in a mid-rack position. As you inhale, pull yourself down with tension into a full squat.

Keep as flat as possible, torso erect, ears over shoulders, and kneecaps tracked over toes.

Your weight should be on the heels, not the front of the foot. Push the knees with the elbows, if needed, to keep them tracked properly over the toes. 

On the exhale, without leaning forward, drive upwards, finishing standing tall.

Overhead Press Triceps Extension
Photo: Dustin Werbeski

4. Overhead Press Triceps Extension

10-15 Reps

With one kettlebell, start in a mid-rack position. Standing up straight, keeping your core strong and tight, with your feet shoulder-width apart (swing stance).

Bring your arms overhead to a full extension, holding the kettlebell up.

Without moving your upper arms, simply bend your elbows to lower the kettlebell behind your head and back up above your head, then slowly return to mid-rack position.

Kettlebell Knees
Photo: Dustin Werbeski

5. Kettlebell Knees

10-15 Reps

With both hands, hold a kettlebell by the horns, mid-rack, in swing stance with your weight evenly distributed between both legs. Keep your shoulders squared and your back straight. 

Begin by driving your right leg up, bending at the knee so that you are pushing the crown of your knee forward and up.

Step the knee back into your swing stance and repeat on the left side. Add in trunk rotation with the knee.

*** Apparel courtesy Puma.


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