Kettlebell Workout with Dr. Steve

peach graphic kettlebell workout with dr. Steve

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!

What is your favorite way to train?

About Team Antoniotti

We believe that healthy families make healthy communities, and we are committed to improving the health and wellbeing of Kalamazoo – one mother, one child, one family at a time.

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Dr. Erika

The road to becoming a chiropractor has been a scenic but educational one. After my own incredible experience with chiropractic care, I moved to Dallas in 2013 to attend Parker University and begin the journey to serve others.
Upon graduating, I worked in a rehab based clinic located in Irving, TX which prepared me with significant clinical knowledge in addition to expanding my experience into nutrition, physical therapy, and a variety of other palliative modalities. 
When the stars aligned for me to move back to Kalamazoo, falling in stride along Dr. Kate and Dr. Steve was an easy transition.  Their passion for serving the community of Kalamazoo is contagious and motivating! 
I welcomed my son Max in 2015 and my daughter Amelia in 2016. They motivate me daily to make positive choices and look at the big picture, both at home and at work. 
My desire is to educate our patients and create a sense of autonomy and confidence when it comes to their health! I look forward to working with the incredible people of southwest Michigan – hope to see you in the office soon!

Dr. Steve

After graduating from Miami University in 2008 with a bachelor’s degree in Exercise Science from the school of Kinesiology and Health, and double minor in Business and Coaching, I began a four-year chiropractic program at Logan College of Chiropractic in Chesterfield, Missouri outside of St. Louis. In addition to the required chiropractic curriculum, I completed classes and performed research in advanced biomechanics, functional rehabilitation, kinetic chain analysis, and musculoskeletal therapies. This extra-curricular education has given me an edge in treating patients, allowing me to identify dysfunctions often overlooked by other providers.

Upon graduation from Logan College of Chiropractic in 2011, I moved to Indianapolis and started my own practice, PEAK Chiropractic. During my experience of owning and operating PEAK, I gained invaluable experience on how to treat patients of all levels and how to run a successful chiropractic practice. So, when my uncle, Dr. David Antoniotti, called my wife, Dr. Kate Antoniotti, and me with the offer to buy, run, and continue the tradition of Antoniotti Chiropractic in Kalamazoo, saying “yes” was extremely easy.

In March of 2016 Dr. Kate and I welcomed our son, Leo, to the world. And in October of 2018, our daughter, Rose, was born, making us a family of four. 

It is an honor to be continuing my family’s 50-year tradition of chiropractic care in Kalamazoo and I look forward to seeing you in the office!

Dr. Kate

I have always been interested in health, fitness, and human potential. After going through my own personal health struggles in college, I became passionate about holistic and preventative healthcare. This led me to pursue a B.Sc. degree in Exercise Science & Kinesiology- with the ultimate goal of becoming a Chiropractor.

After graduating from Miami University, I moved to St. Louis, Missouri to attend Logan College of Chiropractic, where I earned my D.C. degree. While at Logan, I did additional studies in nutrition, pediatrics, and women’s health. It was during my four years in St. Louis, where I also discovered my love for yoga, and eventually became a yoga teacher (200-RYT).

Dr. Steve and I welcomed our son, Leo, to the world in March 2016. And then in October 2018 we welcomed our daughter, Rose, to the family. Becoming a mom has been a defining moment in my life, both personally and professionally.

With my background in chiropractic, yoga, nutrition, pediatrics and women’s health – I have focused my practice to specifically address the needs of Moms. I deeply care about the health and wellbeing of our children, and I strongly believe that we need healthy Moms in order to have healthy kids.

By directing my focus on pregnancy chiropractic care, post-partum wellness, and pediatric chiropractic – I am hopeful that I am doing my small part in improving the health of our community.

Hey Mama!

We can’t wait to have you join us for our next Designed for Birth Workshop. Complete the form below, and we’ll contact you when additional dates are announced!

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