WORKOUT 1 KETTLEBELL
1 Swing
Sets 3
Reps 10
Rest 45sec
Why This full-body move engages all the muscles of your posterior chain, but also teaches the explosiveness you need to do everything from throwing a punch to jumping onto a box. Remember, it’s a swing and not a squat: you only need to bend your knees as much as you would before a big jump. How Swing the kettlebell between your legs with both hands, and then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the kettlebell swing back into the next rep - again, you don’t need to bend your knees much.
2 Rack squat
Sets 3
Reps 8
Rest 60sec
Why Holding kettlebells in the rack position in front of your chest enables you to be more selfcorrecting than the traditional barbell back squat does. You won’t be tempted to lean forwards, and holding the bells on your forearms will allow you to handle decent weight for moderate reps. How Stand with your feet shoulder-width apart and clean both kettlebells into the rack position, resting the bells on your forearms. Squat down as low as you can, pausing at the bottom. Drive back up through your heels.
3 Overhead press
Sets 4
Reps 8 each side
Rest 60sec
Why As well as allowing your shoulder joint to rotate more naturally than a barbell press, the one-sided kettlebell version of the press brings your obliques into play, forcing them to work to stabilise your torso. Working your shoulders unilaterally should also fix any imbalances. How From the rack position, press the kettlebell overhead, keeping the bell resting against your forearm. Lower the bell under control, pausing at the bottom of the move with the bell resting behind your shoulder. Complete all your reps on one side, then switch to the other.
4 Windmill
Sets 3
Reps 5 each side Rest 60sec How Press the kettlebell overhead, then – keeping the leg under the bell straight and the other one slightly bent – lean your torso forwards and to one side so your free hand travels down your leg until the kettlebell is directly overhead. Keep your arm and back straight throughout. Reverse the movement to the top position.
5 Turkish get-up
Sets 3
Reps 5 each side Rest 60sec How Lie on your back with a kettlebell in one hand. Roll slightly away from it as you press it up, using your other arm for support. Plant the foot on the kettlebell side on the floor, and let it take your weight as you sweep your other leg under you into a half-kneel. Stand up with the kettlebell overhead. Reverse the whole movement.