In honor of National Kettlebell Day, VIDA Master Trainer Fernanda Rivera put together this list of 10 kettlebell exercises for you to try!
Prying Goblet Squat
Clean KB up to chest height in a goblet position, lower to the bottom of the squat and hold that position as you drive elbows to push knees to pry open. Make sure heels stay on the ground and spine is completely long. Minimize rounding at the shoulders, focus on a long spine. Hold for 30-60 sec, if too difficult start with less time and work on a few reps.
This move focuses on mobility for the ankle & hips.
Half Kneeling T Spine Rotation
Set up in a half kneeling position, making sure the toes of the back foot are tucked to activate the glute on that leg. Clean the KB to the rack on the side of the knee that’s in front of you. Once in the rack, press the KB overhead and hold at the top with a fully straight arm. Rotate upper body towards front leg, anchoring your free arm to the outside of the front leg. Hold for 3-5 seconds and repeat for 3-5 reps
This move focuses on mobility for the thoracic spine, hips & shoulder.
Bottoms Up Hold
Start with a light KB, set it up about 1-2 feet in front of you. Hike the KB like a football and flip the bottom of the KB up as you clean it to the rack. Make sure elbow stays tucked by the ribs and stabilize the KB making sure it doesn’t hit your face! Hold for 10-30 seconds.
This move works on wrist, grip, shoulder & core strength.
Clean the bottom of the KB up to the goblet position, from the chest take the KB towards one ear, behind the head, second ear and come back to the chest. Reverse direction and complete 10 reps total. Make sure head and torso aren’t moving, only moving part should be the arms.
This move works on shoulder mobility and core strength.
Goblet Clean + Marches
Set a medium size KB in between the feet, aligned with your ankles. Get to the bottom of your squat as you grab the handle of the KB from the top. Make sure your back is completely flat, heels grounded and hips as low as they can be. Stand up with power driving the KB up to the chest, as you switch your hands from the center of the handle to the sides of the handle. Pause for a moment at the top before dropping the KB back to the same starting point. Repeat for 3-6 reps, hold at the top on the last rep & start slowly marching, balancing on one foot at a time, march for 30 seconds.
This move works on power/explosiveness of the lower body, adding the marches at the end works on core & foot/ankle stability.
Single/Double Arm Dead Clean
Set a KB in between the feet, aligned with the ankles, closer to the foot of the working side. Get to the bottom of the squat, as you grab the KB make sure the arm is completely straight. As you stand up with power, drive the elbow back and rotate/spin the KB around the arm to gently catch it in between the forearm and bicep. KB shouldn’t hit the arm hard, it should be a smooth landing. Drop the KB back to the same starting position. To increase difficulty use two KBs. Repeat for 3-6 reps.
This move works on strength & power of the lower & upper body, as well as coordination.
Set a KB in between the feet, aligned with the ankles. Shoulders should be higher than hips, hips should be higher than knees. Get to the bottom of the deadlift, as you grab the top of the handle of the KB, make sure hamstrings, glutes & core are activated at the bottom and as you move through the reps. Master the KB Deadlift to make the KB Swing better. Repeat for 5-10 reps.
Set a KB 1-2 feet in front of you, feet should be about hip width. Grab the top of the KB, bend at the hips and lean as far back as possible without toes leaving the ground. Tilt KB to its side and aim for vertical shins. Hamstrings, core & lats should be fully activated. Hike the KB like a football with as much power as possible, then thrust the KB to chest/shoulder height, maintaining arms straight. KB should be weightless for a second at the top of the swing. Let gravity drop the KB back to the hike position, then back its starting position. Repeat for 5-10 reps.
This ballistic move is a full body strength & power move.
Set two kettlebells in between the feet aligned with the ankles, get to the bottom of the squat as you reach for the KBs, row one KB as you push the other one to the ground. Pause at the top of the row for a moment and alternate arms with every rep. Repeat for 10 reps total.
This move works on upper body strength, primarily back muscles.