Saved by the bell
The Ancient Greeks, Shaolin monks, Russian strongmen – exactly who invented the kettlebell might be up for debate, but one thing’s for sure: they’d all agree on its fat-melting, strength-boosting powers
Abrief history lesson: rumour has it that the kettlebell dates back to Ancient Greece, but the first real evidence of it is in 1704 when the word ‘girya’, or kettlebell, appeared in a Russian dictionary. Then, they were used to weigh goods in markets, until sellers got bored and began using them to show off their strength. As you do. In the early 90s, ex-soviet special ops trainer Pavel Tsatsouline put kettlebells firmly on the fitness floor and, while they may look gimmicky, they’re a seriously powerful bit of kit. ‘If I was going to purchase a single piece of equipment to train with at home, it would be a kettlebell,’ says Harry Jameson, resident trainer at The Rosewood Hotel, London. ‘It’s a fantastic full-body training tool that allows you to constantly change up your routine without getting bored.’ Time to give Harry’s workout a go. With bells on.
1 REVERSE LUNGE/ SHOULDER PRESS Targets: Legs, glutes, arms, shoulders, abs
(a) Stand with your feet hip-width apart and your arms by your sides, holding a kettlebell in your right hand. Step your right foot back into a lunge, with your front knee at 90° and your back knee almost touching the floor.
(b) Push off from your right leg to return to standing and press the kettlebell up above your shoulder.
2 SUMO SQUAT INTO HIGH PULL Targets: Legs, glutes, shoulders, upper back
(a) Take a wide stance with your toes turned out. Hold the kettlebell with both hands, letting it hang between your legs. Push your hips back and lower into a deep squat, letting the kettlebell lower almost to the floor. Keep your back straight.
(b) Push through your heels back up to standing and raise the kettlebell to your chin so your elbows are level with the top of your head. Heart rate’s officially on the up.
3 SIDE LUNGE Targets: Legs, glutes, adductors, core
(a) Stand with your feet shoulder-width apart, holding the kettlebell in your left hand.
(b) Bracing your abs, lunge to the side with your right leg, bringing the kettlebell across your body. Pause, then push off from your right foot to return to the starting position. Change sides halfway through. Wipe the sweat from your brow.
4 SINGLE-LEG DEADLIFT Targets: Hamstrings, glutes, quads
(a) Standing with your feet together, hold the kettlebell in your right hand so it’s hanging beside your thigh.
(b) Keeping the weight in your left heel and your core engaged, slowly hinge forward at the hips, lowering your torso forward and extending your right leg back into the air. Once your torso is parallel with the floor, let the kettlebell hang. Maintaining your balance, slowly reverse the movement and return to the starting position. Slow and steady wins the race on this one.
5 SQUAT WITH BICEP CURL Targets: Legs, glutes, biceps
(a) Standing with your feet wide and your toes turned out, hold the kettlebell with both hands, arms extended. Lower into a deep squat, pausing when your thighs are parallel with the floor.
(b) Keeping your upper arms still, bend your elbows to bring the kettlebell up in front of your chest, then lower it back down before returning to the starting position. Double whammy.