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Unlike with other weights, a kettlebells load is centrally located, which makes it easier to get from Point A to Point B in a swift motion. A lot of exercises we do with the bell mimic the way our bodys naturally intended to move, Paris says. Kettlebells also place greater demands on your stabilizing muscles, core, and coordination, leading to (potentially) bigger results.
This workout plan, created by trainer Dan John, owner of the Westridge Street Barbell Club in Utah, pairs high-rep strength moves with dynamic stretches. It combines mobility, strength, and cardio, he says. The yin-yang approach will help you not only rev your goals in the gym but also build strength that translates far beyond it. The best part? Once you track down a kettlebell, youre Ready. To. Go.
Focus on Form: A kettlebells off-set design makes good technique especially important. For starters, keep your wrists straight (bending them raises the risk for strain and doesnt let you transfer power as effectively between your body and the bell). Be sure to activate your entire foot, from heel to toe, to create a stable base.
Time: 10 to 20 minutes
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Equipment: Master the movement with just body weight first; then increase the load. I recommend beginners reach for a 12 kg bell, says Paris.
Good for: Full body
Instructions: Complete the exercises in Superset 1 back-to-back, as instructed. Repeat twice more, then go to Superset 2, following the same pattern. Continue to 3 and 4, repeating the pattern, until youve done all the exercises. Cap your workout with the two metabolic finishers to boost your overall burn.
Don't have a kettlebell on hand? Use dumbbells instead.
Dan John is an All-American discus thrower, strength coach, and owner of the Westridge Street Barbell Club in Murray, Utah.