Kettlebells swings is one of the most basic Kettlebell movements that you can learn. This movement will help you master all the other Kettlebell exercises available to you.
This is because most Kettlebell exercises require the basic hip thrust that you learn by mastering the Kettlebell Swing. Here’s how to perform the movement:
- You can do this movement with either one hand or two hands. Stand with your feet slightly wider than shoulder width apart. Hold the Kettlebell. If you’re holding it with one hand, hold the other hand out to the other side for balance.
- Contract your abdominals and push your hips back. Bend your knees and bring the KB between your legs. Reverse the movement by thrusting your hips forward.
- Use the momentum to swing the Kettlebell up with your arms and stand up. Keep your abs tight and arms straight. To bring the KB back between your legs, simply push your hips back again.
- Remember that you are not using the strength of your arms and shoulder to lift the Kettlebell up. The swinging motion comes duly from the momentum generated with the hip thrust.
- Repeat as desired.
You can easily develop your own Kettlebell routines using Interval training and pairing the swing with bodyweight exercises that you already know. This is a great way to start with Kettlebell training.
Interval training is where you perform a movement for a period of time, then either follow up with a short period of rest, or perform another movement. The whole idea is that instead of counting repetitions, you simply perform as many repetitions as possible within that period of time.
There are many different ways to perform interval training. However, lets review some of the most popular interval training schemes:
2 minute Rounds
Choose 4 exercises, and perform them for 30 seconds each. So, you can choose a two arm Kettlebell swing, followed by pushups, pullups, and bodyweight squats.
Rest for 1 minute, and repeat as desired.
3 minute Rounds
Choose 4 exercises and perform them for 45 seconds each. Of course, this is more difficult than the 2 minute rounds. You may want to use easier movements since the interval time is going to be longer.
Tabata Rounds
An interval scheme that consists of 20 seconds of work, followed by 10 seconds of rest. Perform the scheme 8 times, or 4 minutes of work. Perform all 8 rounds for the exercise that you choose.
5 minute Rounds
Choose 5 exercises and perform each for 1 minute each. For this, you can choose 1 arm swing -performing 1 minute for each arm. Apushups variations, pullups, and bodyweight squats.
Sample Kettlebell Interval Workouts
Here are some great Sample Kettlebell Interval Workouts that will give you some more creative ideas on how to design your own routine:
Kettlebell Bodyweight Fat Burning Interval Workout
This one is from Craig Ballantyne, creator of Turbulence Training. You start off with 20 seconds of Kettlebell Swings, then move onto Prisoner Squats for 20 seconds.
Go back to doing Kettlebell Swings for 20 seconds, then move onto 20 seconds of pushups. Again, back to Kettlebell Swings for 20 seconds, then Lunges, alternating feet, for 20 seconds.
Last round is 20 seconds of Kb Swings, and 20 seconds of mountain climbers. Perform 2-3 rounds. Here’s what the workout would look like written out:
3 rounds of:
- Kettlebell Swings, 20 seconds
- Prisoner Squats, 20 seconds
- Kettlebell Swings, 20 seconds
- Pushups, 20 seconds
- Kettlebell Swings, 20 seconds
- Lunges, 20 seconds
- Kettlebell Swings, 20 seconds
- Mountain Climbers, 20 seconds
3 rounds total will last you just 8 minutes. Who doesn’t have 8 minutes to workout? Perform this simple routine 2-3 days per week, and you should be leaner in no time.
Kettlebell Workout Bodyweight Exercises Interval
This is another workout from Craig Ballantyne. You’re doing 10 exercises for 20 seconds each. Here’s the circuit:
- Kettlebell Squat
- Extended Pushups
- Kettlebell Swings
- Walking Lunges
- Kettlebell High Pull
- Mountain Climber
- Kettlebell Swing
- Close Grip Pushups
- Kettlebell 1-arm Row
- Stability Ball Leg Curls
Most of the exercises in the circuit are probably brand new to you. That’s ok, just substitute the workouts with movements that you already know. One circuit will take you 3 minutes and 20 seconds. So, 3 rounds will take you 10 minutes.
I’ve given you a lot of options here. 6 different ways to organize your Kettlebell Interval training Workouts. Now choose one and get started!
For more intense Kettlebell workouts and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.
