The workouts with Russian weights they meet all the requirements: they make you win strength, agility, endurance, mobility and coordination with a single weight. Also, some of meditation when balancing the kettlebell up and down. To take advantage of it, the coach Dylan Richards brings you a short, intense kettlebell workout that makes work all your muscles hard in less than ten minutes.
“The great thing about the kettlebell is how many different muscles you’re working in a short amount of time,” Richards says. “In addition, you are also training your coordination skills.”
This workout contains some advanced exercises for the kettlebell, so Richards recommends “trying each part separately first to gain confidence when you put it all together.”. So if you’re not yet familiar with holds and turns, try each one individually first using the explanations below before you start the timer.
“Finally, don’t forget to breathe during the routine. Sometimes you focus too much and forget“, Richards points out as the last piece of advice.
So grab a kettlebell let’s go for it.
The training
Set the timer for intervals of 40 seconds on and 20 seconds off for 10 minutes. Complete 40 seconds on one side, 20 to rest, 40 seconds to the other side, and another 20 to recover. Repeat until you have completed five rounds on each side.
One-armed squat x 2
Start with the kettlebell on the ground, slightly in front of you between your legs, and stand with a wide leg split. Move the dumbbell to a front position. To do this, squat down for an overhand grip of the kettlebell (palm facing you). The shoulder has to be up for the movement in a straight line in front of the body at the same time that the legs are raised with a squat. When the weight reaches the height of the ribcage, move the elbow forward so that the kettlebell moves away from the body with a neutral grip (palm should face inward) and the thumb touching the clavicle. When you touch the front you have to go down immediately to do the squat (always keeping your chest open). To help repetition, force is done with the heels.
Kettlebell press x 2
Once the last squat with the kettlebell is finished, the knees are slightly bent to start the press. You have to stretch your legs hard so that the weight exceeds the height of your head with your arm outstretched. The central part of the body must maintain the position to work the ‘core’ and it is necessary to control that the weight falls back in the same position.
Kettlebell swing x 2
The last exercise begins by swinging the kettlebell after the previous exercise. Place your hips behind your heels and the hinge of the dumbbell forward in an arc between your legs, but above the knees. Again, the core must be held firm and the head held high. When the torso is parallel with the kettlebell, move the hips forward so that the buttocks help move the weight up. As soon as the ketllebell is at eye level, it must be moved using the handle so that it moves towards the outside of the wrist while force is exerted with the arm. Finally, the wrist is rotated and the weight is allowed to come back down and swing between the legs to repeat.
