Six More Moves to Build On
In the last article, we looked at the six basic moves for a kettlebell workout. If you’ve mastered those ones and are hungry for more, we have you covered. We have, again, looked around for the best information and pulled it together for our customers at Fightstorepro.com
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Start with your feet shoulder-width apart, holding kettlebells by your sides - or for an extra core challenge, rack them. Take a big step back and lower until both knees are bent at 90 degrees. Pause, then push through your front leg, squeezing your glutes, to return to standing.
We found a great article that covers this here.
The high pull is a more technical and advanced exercise, and as such, you must be very comfortable with the basic kettlebell swing before attempting this exercise. Ideally, you would have progressed from a two handed swing to a one handed swing before trying the high pull, as the high pull requires a one handed swing to perform properly.
Single-arm Kettlebell Row
Place the kettlebell in front of your feet, take a big step back with your left leg and grasp the kettlebell in your left hand, resting your right arm on your right knee. Pull the kettlebell into your hip and lower it until just before it touches the floor with your arm fully extended. Keep your back in a fixed position throughout.
The figure of eight is a relatively self-explanatory exercise. While holding the kettlebell in front of you with your right hand, drop into a squat or half-squat, ensuring your core is braced and your back is straight. Bring the kettlebell around the outside of your right leg then through your legs from the back. Grab the kettlebell with your left hand from the front and bring it through. Repeat the movement on the opposite side for a full figure of eight pattern.
Thrusters require two kettlebells, but the trade-off is that you’ll be doing a full-body exercise that is, according to the article we’ve linked for this exercise, criminally under-rated.
Start by holding two kettlebells by their handles so the weight is resting on the back of your shoulders. Slightly bend your knees and squat, doing your best to keep your legs in line with your shoulders. Drive through your legs and straighten them, while extending your arms as you lift to raise the kettlebells above your head. Squat down and repeat for as many reps as you’re comfortable with.
To finish off, the Farmer’s Walk is a great finisher for both this article and a tough workout. Starting by holding two kettlebells down by your side. Keeping your arms strong, take short, quick steps as fast as possible. Walk the distance you’re comfortable with, turn around and walk the length again.