Before your workout:
Before any workout is performed or utilized, please speak with a professional movement expert to determine the level of training program best suited for YOUR INDIVIDUAL needs.
When it comes to moving weight, if the ONLY apparatus you have is a kettlebell…This is beyond perfect. The versatility a kettlebell allows is second to none and will provide any / all weighted movements needed for optimal musculoskeletal development.
If you don’t have access to a kettlebell and are looking to invest in at home gym equipment that doesn’t take up too much space and doesn’t cost an arm and a leg…Kettlebells are the way to go. Our personal favorite kettlebells are from Rogue.
Some great movements to consider:
Before starting any of the below movements…Please make sure your joints are properly warmed up and have the mobility needed to perform a full range of motion with weight. Consult with a movement expert to both determine what level workout you should be performing along with what warm-up exercises / stretches are necessary.
Kettlebell swings: Ideally these will be of the “Russian” variety. All this means is that the kettlebell stops when at shoulder height rather than going above your head (this is called an “American” swing). Reason…Until you are well versed with the movement, no need to increase risk of injury by swinging weight above your head.
Turkish Get-ups: A very complicated movement that should be shown and vetted by a movement expert before performing. However, once perfected, one of the most useful functional workouts anyone can perform.
Front rack (squats, lunges, walk): Basically, racking the kettlebell in the anterior position and performing a simple walk, a squat, or a walking lunge will create
Single arm farmers carry: This is simply walking with the kettlebell being held by one hand. This will increase the function of your quadratus lumborum which is one of the most important muscles for daily function.
Single leg RDL’s: This is an extremely coordinated movement which requires balance, stability, and mobility within many areas.
Thrusters: Holding the kettlebell in the front rack position, perform a squat. On the way up, perform a shoulder press and bring it back to the front rack position.
Sample workout:
Have FUN with this and let us know how it goes! We are honored to be a part of your journey with strength training!
