Fitness Mission 4: Kettlebell training at home

If you are a new reader - unless you are already exercising and in good shape – I advise starting off with article one and progressing through the series to allow your fitness to develop. Click here to catch up

With nine weeks of exercising under your belt from using programmes one to three, your body should be ready by now for a bit of a challenge. Fitness mission four aims to add an extra dimension to your workouts and boost your fitness levels by using kettlebell training.

Originating in Russia, kettlebell training is frequently cited in research papers for its benefits to developing whole body strength (particularly lower back, bum and hamstring muscles), cardiovascular fitness, dynamic balance, flexibility, endurance, and co-ordination, as well as effectively toning muscles and producing stronger abdominals.

Kettlebells are incredibly versatile, cost around £5-£10 for a 4kg kettlebell, and will make a valuable addition to your training equipment. The movement patterns that kettlebell sessions utilise are excellent for training the body using its full range of motion, but many of the more advanced movements do require flexibility, co-ordination and strength.

The programme below gives you some basic moves that will set you up for kettlebell mastery in the future. Initially I suggest that honing your skills with a lighter kettlebell is wiser than loading too heavily and potentially causing yourself an injury. Increasing weight gradually over time allows you to develop strength in your muscles, ligaments and tendons as well as gaining the movement skill and co-ordination that is required for more advanced techniques.

The key to kettlebell success in all of the swinging type movements is always to let the legs do the bulk of the work instead of the back.

As a guideline on kettlebell weights, 4kg to 6kg is generally fine for beginner ladies and 6k to 8k is a good for the guys to start.

Remember all exercises carry risk and if you have any contra-indicatory factors or are unsure of your health you should consult your GP. If you feel unwell, experience dizziness, chest or joint pain then stop exercise immediately and seek assistance. If you suffer existing back problems kettlebell exercises may not be suitable for you and completing some back conditioning with an appropriately qualified exercise professional prior to exercising alone may prove worthwhile.

The workout

Start off by going through the movements at a steady relaxed pace using the repetitions stated for each individual exercise and two sets per exercise with a rest between each set of less than 45 seconds. Once you are confident, you can add more repetitions and/or extra sets, and eventually use the exercises in a circuit (20 – 30 seconds on 15 seconds break) format.

These videos contain general ideas for fitness and healthy living, but they are  not intended to be a substitute for informed medical advice for you as an individual. You must take personal responsibility for your own safety and well-being. Performing exercises can pose a risk to the exerciser, so before exercising check any equipment you are using is in good condition and be sure to know your own limits. You should consult a doctor if you have any questions regarding your health or the suitability of any fitness programme.

Exercise: Double hand kettlebell swings

Muscles worked: Bum, low back and hamstrings

Reps: 20 at a fairly quick speed

Assume the start position and powerfully extend your hips by tightening your bum muscles and using the momentum to drive the arms and kettlebell up to shoulder height at the very top give your bum muscles a little extra squeeze before lowering the kettlebell back down between your legs without touching the floor then swing back up. Make sure the centre of your knee follows the line of the second toe as you move toward the floor and maintain good spinal alignment with the shoulders pulled back. Breathe out on the downward movement and in on the upward swing.

Exercise: Kettlebell bent over row

Muscles worked: Back, rear shoulder, postural muscles and biceps

Reps: 8 – 12 moving slowly

Assume the start position, maintaining good spinal alignment. Start with the kettlebell slightly in front of you remain in the bent over row position and bend your elbow bringing the kettlebell to finish position. Breathe in as you pull the kb toward your body and exhale as you return to the start. Drawing your belly button slightly inwards using your abdominal muscle may help to protect your spine during this exercise.

Exercise: Kettlebell press up

Muscles worked: Chest, front of shoulders, back of arms

Reps: 8 – 12 slow

Technique is the same as with the previous press ups used in fitness mission three, except with your hands elevated by a kettlebell or if you have them two. The single kb version allows a bigger range of movement for the elevated arm where as the two kb press up provides a different angle working slightly more on the upper chest area. Breathe out as you lower and in as you push up.

Exercise: Kettlebell squat and press

Muscles worked: Legs, shoulders, arms and postural muscles

Reps: 8 – 12 – moving at a fairly quick speed

Hold the kettlebell as shown in the start position. Remember with all squat type movements the spine stays in a neutral position and the centre of your knee should always follow the direction of second toe. As you squat down keep the eyes looking forwards and push the arms out level with the shoulders, hold for a moment, then return to the start. Exhale on the downward movement and inhale as you stand up.

Exercise: Kettlebell figure 8

Muscles worked: Legs, shoulders, arms and postural muscles

Reps: up to 20 at a fairly quick speed - take care not to drop the kettlebell

Assume a squat position, and keep your abdominals tight throughout this exercise. Holding the kettlebell in one hand - in front of you - pass it between your legs with a palm down grip, then take it in your other hand with a palm up grip, take it around your leg to the front simultaneously switching your free to hand behind your legs. Pass the kb through the legs into the waiting hand that is open palmed, grip and take it around the outside of the opposite leg until you have made a figure of 8 - this is one rep. Keep breathing normally and when you have got the technique moving left to right for several reps – try moving right to left.

Exercise: Kettlebell side bend

Muscles worked: Oblique abdominals

Reps 8 – 12 at a slow speed

Standing as shown with knees slightly bent – hold the kb in one hand and keeping your shoulders back and your head in alignment with the rest of your spine, bend sideways as if you were going to pick a suitcase up but without bending your knees any further. You are aiming to slide the kb down the outside of leg as far as you can comfortably (just below the knee is normal), the muscles of the opposite side of your body are going to work to pull you back to the start position. Exhale as you lower and inhale as you come back to centre.

Exercise: Kneeling superman

Muscles worked: Torso muscles, shoulder, Bum and hip

Reps: 8 – 12 – more if you can! Move slowly

Take the start position with your knees under your hips and your hands below your shoulders. Avoid twisting your torso or twisting either of your hips and raise your arm and opposite leg parallel to the floor then change arm/leg and keep alternating. Hold at the top for at least one second and longer as your balance improves.

These videos contain general ideas for fitness and healthy living, but they are  not intended to be a substitute for informed medical advice for you as an individual. You must take personal responsibility for your own safety and well-being. Performing exercises can pose a risk to the exerciser, so before exercising check any equipment you are using is in good condition and be sure to know your own limits. You should consult a doctor if you have any questions regarding your health or the suitability of any fitness programme.

Give this workout a try, well done for sticking with me on fitness mission. Keep following – get fit, stay fit, and feel amazing by Xmas 2013. Please contact me and let me know how you are getting on using the details below. I am also available for one to one and small group private training sessions in Bournemouth. See you next time.

www.kriscannpersonaltraining.co.uk or Kris Cann Personal Training on Facebook