Turkish Get Up

 

Lie on your back and hold a kettlebell extended straight up in one arm. Lift the knee of the weight-side leg to place that foot flat on the floor. This is the starting position for each rep. Using the lifted leg and the free arm, push and roll up into a seated position leaning on the free arm and continuing to push the weight straight up and keep it stable. It helps to look at the weight throughout the exercise.

 

Lift the hips into a bridge position, then using that space, bring the straight leg under and behind yourself into a lunge position with that knee on the floor, bringing yourself upright and off the support arm. Get up from the lunge into a standing position with the weight still stabilized overhead on a straight arm. Reverse the motion to return to the starting position. Repeat with the opposite hand for the same number of reps.

 

Benefits

The Turkish get-up trains shoulder stability, and mobility and stability in the hips, as well as works to improve core strength and stability.

 

Programming

Ensure you use a weight, preferably a light weight, that you are fully able to control as the weight is held overhead and any mistakes could result in serious injury.

This exercise is generally performed from 2-4 sets and between 5-6 reps. Higher reps usually result in fatigue and make the exercise less effective.

 

 

 

Kettlebell Swings

 

Start with the kettlebell on the floor slightly in front of you between your feet. Have your feet shoulder-width apart. Bending slightly at the knees but hinging mainly at the hips. Important to note that the kettlebell swing is a hip hinge exercise and not a squat. Hold the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the movement.

 

Benefits

Kettlebell swings train high force development and activation of muscles of the posterior chain, which improves your overall fitness, performance, and power output. Kettlebell swings use your upper body, core, and lower body for an excellent full-body workout and an effective calorie burn.

 

Programming

Use a relatively heavy weight to ensure the posterior chain is adequately loaded. Perform this exercise for 4 sets and between 10-20 reps.

 

 

 

Kettlebell pass through with push up

 

Begin in a plank position with arms extended. Have the kettlebell positioned by your left or right side. Keep your chest parallel to the floor and resisting movement throughout the rest of your body, reach your arm underneath yourself to grab the kettlebell handle. Remaining in a good Plank position with core engaged, pull the kettlebell underneath yourself to the other side. Perform a push up. Continue to pull the kettlebell to alternating sides with a push up in-between until the set is complete.

 

Benefits

This exercise trains shoulder stability with great emphasis on core strength and stability. The push up component trains the chest, anterior part of the shoulder and triceps.

 

Programming

Performed using a moderately heavy weight for 3-4 sets of between 10-20 reps

 

 

 

Kettlebell clean to strict shoulder press

 

Stand with your feet shoulder-width apart and a kettlebell on the floor in front of you. Bend your knees slightly and hinge at the hips to reach down and grab the kettlebell with one hand. Swing it back between your legs and then use the momentum created to swing it forwards and up, driving your hips forwards and straightening your back. Once the kettlebell gets above bellybutton height, pull it back and move your hand under it so the bell rests against the back of your wrist and elbow pointed down. This is called the rack position.

 

In the rack position the kettlebell should be just below shoulder height and your elbow should be tucked in to your chest. Strict press the kettlebell straight up above your head until your arm is straight. then lower it back to the rack position. Finally, reverse the clean movement and take the kettlebell down to the floor and switch hands. Repeat for reps alternating hands each time.

 

Benefits

Development of muscles and strength of the posterior chain with emphasis on the gluteal muscles engaged during the hip hinge and stability throughout the press. Core strength and shoulder development.

 

Programming

Typically performed between 3-4 sets 8-15 reps.

 

 

 

Kettlebell clean and squat

 

Stand with your feet shoulder-width apart with the kettlebell on the floor in front of you. Hinge at your hips and bend your knees slightly to reach down and grab the weight with one hand with your palm facing you.

 

Drive your hips forwards explosively to stand up, lifting the kettlebell. As the kettlebell reaches near sternum height, bring your elbow down and take your hand underneath the weight so that it nestles softly on the back of your wrist in the rack position by your shoulder.

 

Keeping the weight racked, lower into a squat, pushing your hips back and bending your knees until your thighs are parallel to the ground. Then push through your heels to the standing position. Repeat for reps then reverse clean the kettle bell back to the ground. Clean the kettlebell from the ground with the opposite hand this time and repeat the squats.

 

Benefits

The kettlebell clean works your hamstrings, glutes, back, core, arms and shoulders. The squat section primarily works your lower-body muscles, particularly the quads and glutes, but also helps to build core strength.

 

Programming

Performed between 3-4 sets and 8-15 reps

 

 

 

Kettlebell lunge twist

 

Begin in a standing position holding the kettlebell with both hands on either side of the kettlebell horns, this is the start position. Have your elbows tucked pointed down holding the kettlebell just below shoulder height and pressed against your chest.

 

Perform a lunge by stepping forward. Once your lead foot is securely placed in front of you simultaneously bend the knee of your lead leg and lower the knee of your back leg towards the ground. Do not allow the knee of your back leg to rest on the ground, maintain a couple inches of distance. Once in this position twist your upper body to the left and then to the right.

 

Centre your upper body and stand up returning to the start position. Switch legs each time and repeat for reps.

 

Ensure to separate the two movements or it can become a combination of neither, make sure you get a good deep lunge in before making the rotation.

 

Benefits

Develops core strength and stability and overall balance and coordination. Strengthens the quads and gluteal muscles.

 

Programming

Normally performed for 2-4 sets and between 8-12 reps each leg.

 

 

 

Kettlebell bent over row

 

Stand with your left leg in front and bent, rest your left arm above your knee. Your back will be lowered towards the floor and supported by the back leg which is stretched behind you and slightly bent. Ensure that your back is straight maintaining the natural curve in the lumbar spine. Using your shoulder blade, lift the kettlebell towards your chest or rib cage and flex the elbow. Lower it down and repeat.

 

Once the desired reps have been completed switch your stance to the opposite side and perform the same number of reps with the opposite hand.

 

Benefits

The bent over kettlebell row activates the muscles in the back of the body namely the trapezius, rhomboids and lats. You will also activate the core muscles and biceps during the row.

 

Programming

Usually performed for 3-4 sets and between 10-15 reps