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You Can Do This Full-Body Workout In 10 Minutes Or Less

Sign up for our Newsletter and join us on the path to wellness. Spring Challenge. No Guesswork. Newsletter Wellness, Meet Inbox. Will be used in accordance with our Privacy Policy. Share via facebook dialog. Share via Twitter. Share via Pinterest. Katie Thompson. The Workout. Kettlebell Swing Make a triangle with the kettlebell and your feet, with your feet at the bottom of the triangle and the kettlebell about a foot in front of you at the top of the triangle.

With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands. Tilt the bell on its side, handle toward your body.

Your Minute, 4-Move Kettlebell Workout | Fitness | MyFitnessPal

Hike the bell high up in your groin area your wrists should touch high in your inner thigh and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. Once the bell reaches about chest height and not above shoulder height , hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do.

The Workout

You should not feel like you're using your arms to lift anything. Let your eyes, head, and neck follow so that you don't strain your neck. This is 1 rep.

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Do 10 reps. When you're done with all of your reps, perform a back swing to safely put the weight down: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, place it back on the floor. Kettlebell Overhead Press Stand with your feet about hip-width apart. Hold a kettlebell in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent.

The bells should hang back against your forearms. This is the starting position. Press the weights overhead, straightening your elbows completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. Slowly bend your elbows to lower the weights back down to the starting position.

Targets the deltoids, trapezius, and triceps. Kettlebell Halo Start in a half kneeling position with one foot and one knee on the floor, both knees bent 90 degrees. Or, stand with your feet about hip-width apart. Hold a kettlebell bell up at your chest with both hands gripping the handle. Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo shape. As you circle the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps. Reverse the movement to return to the starting position. Repeat in the opposite direction and continue alternating directions for 10 reps 5 each way.

Targets the deltoids, pecs, triceps, and core.

Kettlebell Lateral Lunge Stand with your feet hip-width apart. Hold a kettlebell by the handle with both hands at your chest. Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your back flat and core engaged, and make sure your knee doesn't move forward beyond your toes. How about choosing a different workout each day for the next week and seeing which one you enjoy most!

Have you tried any of these kettlebell swing workouts? Let me know which is your favourite below.. Can they be done daily or every 2 days? Thanks in advance. I started using kettlebells last week.

I have had rib fractures 5 years ago. I love how my muscles reacted to the exercise after being sedentary for years. But I feel sharp back pain the morning after my workout.

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Maybe I did not perform the routine correctly? I have had hip replacement a year ago with no residual problem. I was able to do leg presses with no problem four months after the surgery. Based on that information and the fact that I have been training with weights for decades do you believe Kettle bell training is safe? Thank you. Very hard to say without assessing you, I would want to ensure that you move well and have good stability in your hips first. Perhaps you could try these 5 beginners exercises first and see how you get on with them.

7 Kettlebell Swing Workouts in Under 10 Minutes

As with all exercise you would need to progress logically and listen to your body. Your emphasis on the hip hinge doing the work vs. I feel that I have a much better chance of getting the most out of the swing and not hurting myself after watching you. Thanks for the great material!!! I have just started training with kettlebells a couple of months ago and just found your app and website. I am truly enjoying your workouts. Your workouts are challenging and very interesting. I truly believe that I can derive a great deal of benefit from them.

Thank you for all of your advice and information. Great descriptions and video of these. Thank you! Hi Greg, Thanks for sharing these exercises. At the moment I feel I can do two or more, but I know myself and eventually I may try to incorporate more. Your thoughts? Thanks Blen. Yes you could combine 2 of these workouts depending on your goals. You could also increase the kettlebell weight to increase the intensity.

Love the workouts ,just a quick question have you a exercise that works triceps and biceps the same time cheers. Hi Dale, the biceps are worked during pulling movements like rows and pull ups. The triceps via pushing movements so presses and push ups. So a superset of pull ups and overhead presses or push ups and rows would get the job done!

As usual — love the workouts. Thanks Greg! Your email address will not be published. Friend's Email Address. Your Name. Your Email Address. Send Email. Skip to primary navigation Skip to content Skip to primary sidebar As you know the Kettlebell Swing is one of the most effective kettlebell exercises and so kettlebell swing workouts are a great way to capitalise on this exercise.