Try It Out Tuesdays: Kettlebells
December is a busy month! That’s why we’re focusing on workouts that deliver maximum results with minimum time commitment! This week’s Try it Out Tuesday Move of the Week, is a Kettlebell Step and Carry EMOM Cardio Challenge.
We know it sounds like a mouthful! But EMOM is just an easier way to say every minute on the minute. So, go hard to complete the reps and then rest for the remainder of the minute for this high-intensity style workout. (And if you haven’t yet checked out our article on the benefits of HIIT training, you can read it here.)
Get moving with these seven steps, check out the video, or stop by our Try it Out Tuesday demo!
- Grab a plyo box or a step and make sure it’s at or below knee height.
- Hold the kettlebell in the suitcase carry with your right hand and then step up and down. Start your timer for one minute.
- Once you complete five reps change hands and change feet. Continue for five more reps and then take a rest! NOTE: This is EMOM which means you get to rest for the remainder of the minute. You’ll complete a total of 10 reps: five with the left side and five with the right.
- At the top of the next minute, place the kettlebell in the fireman’s carry position.
- Perform five reps with your right and then switch. Perform five reps with your left and then rest.
- The top of the third minute change your grip to a waiter’s carry. Complete five on the right then switch to the left for five then rest!
Repeat the three stages again using the same cadence. Suitcase carry, fireman’s carry and waiter’s carry.
This month, we continue exploring how to use the Kettlebell – specifically diving into how you can get a killer cardio workout using them! Today’s Move of the Week is a Kettlebell Swing and Burpee Challenge, so get ready to sweat.
To push your progress and test your strength and cardio limits, we put together the kettlebell swing and burpees in a 2-minute AMRAP. AMM whhhatt? AMRAP stands for as many rounds as possible and is an example of time-based HIIT training. All you have to do is fit in as many cycles of the circuit as possible within the two-minute time frame.
You’ll do five kettlebell swings with five burpees to complete one circuit. Complete that circuit as many times as you can until the timer hits two minutes.
How to get started:
- Grab the kettlebell with an overhand grip and stand up tall with your hips shoulder width apart.
- On “go,” bend at the hips until the kettlebell is between your knees, then explode up allowing the swing to reach shoulder height.
- Control the momentum back down and continue five times.
- Place the kettlebell to your side, drop your hands to the floor, kick your feet back and pop right back up. To increase difficulty, add in a hop at the top and a push up at the bottom!
- Continue for five burpees and then repeat the circuit!
Make sure to stop by our demos every Tuesday to try the challenge with our Trainers. You never know, you might just LOVE it!
LYING CHEST PRESS
The chest press is a multi-joint movement that works your chest, shoulders, triceps and your core. This exercise will increase upper body strength thanks to the pushing movement both up and away from you.
- Place two light kettlebells on each side of you as you sit down.
- Grab a kettlebell with each hand and roll onto your back while pressing the bell above your chest.
- Make sure your feet are firmly balanced on the floor to help your balance. Your palms should be in a “neutral” position.
- To begin, bend your elbows until they are inches from the floor.
- Return the bell above shoulders.
- Complete for 10 repetitions.
Build your balance, stability, muscle mass, strength, power and overall athletic performance with this week’s Try it Out Tuesday Move of the Week – the single arm push press with a kettlebell. This movement will challenge your upper body strength and force you to control your core throughout the entire movement. Due to the pushing movement above your head, there is a tendency to fall out of form, so focus on maintaining the proper technique to build body balance.
Ready to press up your progress?
- Bend your knees to pick up kettlebell with your right arm.
- “Rack” the kettlebell.
- Place your feet slightly wider than hip width apart.
- Bend your knees and drive the kettlebell above your head.
- Use the momentum of the squat to drive the movement.
- Keep your core tight throughout the movement.
- As your return the kettlebell down, absorb the weight with a slight squat.
- Perform 10 repetitions and repeat with the left arm.
Check out the video to see it in action or swing by our Try it Out Tuesday session at your club!
This week’s Try it Out Tuesday Move of the Week will tone the hamstrings, quads, glutes and lower back. The kettlebell deadlift is a great functional exercise as it develops the muscles you use on a day-to-day basis. Training the backside of the body and so many muscles in a deadlift enables you to challenge yourself with heavier weight. And what’s more? By using a kettlebell for that weight, you’ll strengthen your grip.
- Bend your knees to pick up light to medium size kettlebell with both hands.
- Place your feet slightly wider than hip width.
- Keep your chest up, shoulders down and back and brace your abs to prepare for the movement
- Move your hips back to hinge from the hips as your braced torso moves down and forward.
- Your knees should begin to bend slightly as the kettlebell descends to the ground.
- As you stand back up, drive through heels, keep your abs tight and contract your glutes to finish the movement.
Learn how in this video and stop by the next Try it Out Tuesday session for expert advice from our Trainers.
The double racked kettle bell squat is one of the best exercises you might not be doing which is why we’re featuring it this week for Try it Out Tuesday. You may be used to doing a squat with a stacked bar, but using kettlebells instead creates increased instability and therefore makes it pretty challenging. Plus, it ignites your core to keep you stable as you perform the movement. Add this to your arsenal and prepare for some serious lower-body strength and core conditioning.
Ready to drop it like it’s squat?
- Bend knees to pick up two light kettlebells. Place one in each hand.
- Feet should be slightly wider than hip width apart.
- “Rack” the kettlebell and keep elbows in tight to the rib cage.
- Brace the core and begin the squat by moving your hips down and back.
- Throughout the movement, keep your chest up, shoulders down and back with your abs braced.
- Squat to knee height while keeping your knees in line with your toes.
- Perform 10-12 repetitions at a controlled tempo.
Stop by your club at 9 AM or 5 PM to learn more and to get all your questions answers by our Trainers.
Say good morning to stronger glutes, hamstrings and a healthier lower back with this week’s Try it Out Tuesday Move of the Week. “Good Mornings” are one of the best ways to build leg, hip and back strength, but a lot of people worry about injuring the lower back. It’s also a great move to develop lower extremity flexibility throughout your hips and hamstrings. Follow the video and check out these cues before you get started.
- Take a light kettlebell and place it behind your back holding it with both hands.
- Place your feet hip width apart.
- Hinge from the hips so your chest to slowly leans forward. Make sure your shoulders are pressed down and back, your core is braced, and your chest is lifted throughout the entire movement.
- Perform 10 repetitions increasing the depth of your movement challenging your hamstrings to stretch further and further with each passing rep.
Continue this movement for 10 reps.
Life happens in all directions, so build your ability to move side-to-side and functional strength with this week’s Try it Out Tuesday Move of the Week – the lateral lunge with a kettlebell.
Lateral lunges promote hip, knee and ankle flexibility and allow for efficient mobility in your inner and outer thighs, quads and glutes.
Watch the video or check out these key points to get started!
- Start by holding a light kettlebell in the goblet position and place your feet about double your shoulder width apart.
- Start your movement by shifting your weight from side to side while bending one leg and keeping the other leg straight.
- Start VERY shallow and progressively work your way lower and lower with each rep.
- Maintain the correct posture by keeping your chest upright, your shoulders down and back and your core tightly braced.
- Try a set of 10 reps on both sides.
Did you know you could use kettlebells to increase flexibility? Mind=blown! This week’s Try it Out Tuesday move focuses on improving flexibility and mobility in the hips and also helps with flexibility in the hamstrings, glutes and lats. The hip flexor is notoriously tight from walking, running, cycling, sitting and driving. So, add this to your routine to counteract some of the damage we do on the daily.
Stretch it ouuuuuuttttt:
- Start in the kneeling position and keep your feet about hip width apart. Your hips and your shoulders should remain facing forward throughout the entire movement.
- Grab a kettlebell with your right hand and press it above your head.
- Lift your chest and brace your core, and slowly move your body position forward until you feel a slight tension in the front of the right hip.
- Contract your glute to intensify the stretch.
- Hold for five seconds.
- Repeat 5-10 repetitions and then repeat on left side.
Have you ever tried a pullover with a kettlebell? To continue our flexibility and mobility series with the kettlebell, this week is all about…you guessed it…the Kettlebell Pullover. The pullover movement increases your range of motion in your shoulders, promotes an elongated and stable spine and ignites your core to control the entire movement.
Try it out using the cues below and tune into the video to see it in action.
- Start on your back and place your feet flat on the floor about hip-width apart.
- Grab a light kettlebell by the horns and press it above your chest until your arms are straight.
- Before you begin the pullover, press your lower back into the floor and force your shoulders down and back into the ground.
- Brace your core and slowly lower the kettlebell to the floor.
- Lift the kettlebell back up to the starting position making sure your lower back and your shoulders are in contact with the ground.
- Repeat 10 times.
Need help? Ask a trainer or stop by the demo at your club next Tuesday!
September 3: Kettlebell Plank Row
This week’s Try it Out Tuesday Move of the Week increases the complexity and difficulty of a traditional plank row by performing the move with kettlebells. This exercise works the shoulders, biceps, back, glutes and core. It’s a stability challenge that plays with weight distribution and height from the kettlebell, so take it slow to stay focused. Plus, moving slowly will really fire up that core!
- Place a kettlebell on the floor to prepare for the movement.
- Position yourself on your knees as though you were about to do a pushup.
- Carefully place one hand on the kettlebell and make sure it’s directly under your shoulder.
- Brace your core and keep your elbows close to your ribcage.
- Row the kettlebell by pulling your elbow up as high as you can.
- Squeeze your shoulder blades together at the top.
- Return the kettlebell to the ground and repeat 10 times.
- Switch sides and do 10 reps.
August 28: Kettlebell Lateral Squat
This week’s Try It Out Tuesday Move of the Week is a dynamic movement that will get your heart rate waaaay up. The bob and weave variation of this kettlebell lateral squat will challenge your body’s ability to move sideways – something we often forget to train. This is a fantastic move to add to your rotation since it strengthens your glutes, core, quads and back while simultaneously kicking your cardio up a notch!
How to get started:
- Grab the bottom of the kettlebell with both hands.
- Place your feet slightly wider than hip-width.
- Brace your core and step your right foot to the side.
- Squat down while you push your hips down and back.
- Stand up and bring your left foot back under hips.
- Step your left foot to the side and squat down repeating the lateral movement.
- Bring right foot back under your hips.
- Repeat this “lateral squat” sequence 10 times on both sides
Any questions? Stop by our Try it Out Tuesday demo every Tuesday at 9 AM and 5 PM for expert advice from our trainers. They’re always happy to help!
August 21: Kettlebell 2-Handed Swing
This week’s Try it Out Move of the Week, the two-handed kettlebell swing, is almost a total lower body toner hitting your lower back, core, glutes and quads. This type of hinge movement and the swing of the kettlebell cause the working muscle to cycle through contraction and relaxation to help tone up and lean out.
Kettlebell swings are powerful. You’ll feel the effects of one set immediately, and what’s more? Your body will continue to burn calories even after you’ve finished. Thanks, afterburn!
Here’s how to get swinging:
- Place your feet slightly wider than shoulder width.
- Hinge from hips and to grab the kettlebell.
- Extend both arms and grab kettle with overhand grip.
- First, drive your hips forward, to initiate the kettlebell swing.
- Control the momentum of the kettlebell as it moves forward and upward.
- Make sure the kettlebell stays at or beneath shoulder level.
- Allow the kettlebell to swing back and down as you move into the hinged position.
- Your forearms will contact your inner thighs allowing kettlebell to swing under hips.
- Repeat this movement for 10 repetitions.
Stop by our Try it out Tuesday demo at 9 AM or 5 PM every Tuesday to learn a new move or get some expert insight from one of our trainers.
August 13: Kettlebell Halo
Nothing beats that ‘hurt so good’ feeling after a solid shoulder session and this week’s Move of the Week definitely delivers just that. The Kettlebell Halo is a popular choice for increasing strength and mobility as well as toning up for those tank tops. It also challenges the core (you’ll see why after you check out the video).
- Bend your knees to grab the kettlebell.
- Hold the round portion and not the handle.
- Place your feet outside of hip width.
- Soften your knees and brace your core
- Move the kettlebell around your head in a circular clockwise motion.
- Complete ten full circles and then repeat in a counter clockwise direction.
Now you know the basics, show us your halos!
August 6: Kettlebell Slingshot
After the success of our TRX® Tuesday demo program, we’re excited to announce we’re extending the demos to explore all aspects of the club in a new series called Try it out Tuesday. Each week join us at 9 AM and 5 PM to learn something new from our trainers.
To ring in the new series, we’re focusing on all of the amazing exercises you can do with the Kettlebell. This week’s Try it out Tuesday Move of the Week is the Kettlebell Slingshot. It’s a great exercise for shoulder mobility and developing core strength.
- Grab the kettlebell with one hand.
- Place your feet outside your hips and soften your knees.
- Brace your core and start to rotate the kettlebell behind your body.
- Transfer to the left hand and rotate to the front of your body and then switch hands again.
- Repeat 10x then switch directions
Master Trainer Tip: Keep your hips still, your chest up and your eyes straight ahead throughout the movement.
Tune in next week to learn a new move with the Kettlebell!