A single medium-weight kettlebell is a fitness Swiss Army Knife.
You may already be familiar with kettlebell exercises like the Swing and the Turkish Get-Up. However, those are far from the only fantastic exercises at your disposal.
In this video, Ryan Summers, DPT and co-owner of Pure Physio (Strongsville, Ohio), shares three unique kettlebell moves you can perform virtually anywhere:
Kettlebell Single-Leg RDL Row
This exercise has you hinge into a Single-Leg Romanian Deadlift before performing three rows at the top of the movement. Done right, it trains just about every muscle on the backside of your body.
“It’s the same way you do a traditional RDL, butt goes back, slight knee bend. But in that position, as you keep everything nice and tight, row up and down on that opposite arm,” says Summers.
“Do three rows (while holding) that position, and then come back up. That counts as one rep.”
Perform five reps on each side to complete one set. Perform 3-5 total sets.
Kettlebell Clean to Reverse Lunge
This is another exercise that Frankensteins two common movements together for maximum muscle building and calorie burning in a short amount of time. First, perform a Kettlebell Clean. Then, with the Kettlebell in a good front rack position, perform a Reverse Lunge.
“Looking at the Clean, we want to make sure that it’s a nice good hinge back and not a squat,” says Summers.
Perform 6-10 reps on each side to complete one set. Perform 3-5 total sets.
This is a cool variation that adds a unique challenge to the typical High Plank.
“Reach through with the opposite arm while keeping everything nice and tight and pull that kettlebell through. The kettlebell’s going to be trying to rotate you. I want you to imagine that there’s a cup of water on your back, and that water isn’t going to spill off on either side,” says Summers.
Notice the move is performed by grabbing the kettlebell with an underhand grip before pulling it across your body.
With each “pull through” counting as one rep, perform 10-16 reps to complete one set. Perform 3-5 total sets.
For a killer full-body kettlebell workout that only takes 15 or 20 minutes, simply perform these movements in sequence and see how many rounds you can achieve while maintaining good, quality movement.
Photo Credit: Mihailo Milovanovic/iStock