Kettlebells can be used anywhere – in a gym, indoors or outdoors. Many people prefer to do kettlebell drills at home and create a combination of movements or drills that maximize their workouts.
In a gym, you’ve probably seen circuit training set ups where you move form one machine to the next, keeping your hearte up with short breaks in between of a few seconds.
This is a wonderful way to include aerobic training in your day. But it also allows you to put a focus on resistance training at the same time – one of the perks of using kettlebells as your primary fitness equipment.
Set up your own circuit course in your home with your kettlebell exercises. They’re generally only done for up to one minute total, but some people increase that to two minutes if they want more reps.
Exercise drills using a kettleball will help you achieve results faster than a slower routine. You want to give your circuit course some variety when it comes to which parts of the body it will focus on.
For example, you will have one station that works your core, another that spotlights your legs, and one to work out your upper body. Many of the kettleball movements will be total body workouts, too.
Your circuit training might include floor presses for arms and legs, swings and snatches or clean up movements. Combine several movements to create a drill of your own. For example, you might combine a 1 arm snatch with an overhead squat.
You could implement a kettlebell drill scenario where you have an isolation circuit. This is where, instead of working out multiple areas of your body, you’ll focus on one muscle or area at a time.
For example, one of your circuit stops in your home could be the kettlebell curl. This would specifically work out your biceps and wouldn’t have a strong impact on your core or the trunk of your body.
The key is to switch up your kettlebell drills and ensure your body is receiving a good variety of exercises. You also want to vary your routine so that you’re not overworking one area and possibly creating a situation where injury can occur.
Keep the exercise routine fun for you. If there’s one kettlebell drill that you despise, see if you can find one that works out the same area of your body, but does it in a way that you enjoy.
Photo credit: Andrew Malone