We all know a beastly kettlebell workout when we see one: swings, cleans, burpees and snatches tend to feature often. But this workout doesn’t go there: it is simple, effective, works your whole body and builds a strong engine, all without a high-intensity burpee or swing in sight.
A variety of functional, full-body compound exercises (multi-muscle moves) build strength, stability, balance, and power, giving you more bang for your buck, as they typically burn more calories. This workout includes just three moves I swear by; you can scale the duration of the exercise to suit your level.
Watch:
The workout is based on how quickly you can complete the kettlebell ladder below. You can check out the moves above before you get started. Remember, two of the three kettlebell exercises are single-sided, which is great for improving balance, stability and coordination (it also makes your core work harder!), but you will need to complete reps on both sides each time.
The routine:
- 10 row exchanges (catch mid-air, 5 per side)
- 20 steering wheels (10 per side)
- 10 thrusters (5 per side)
- Every round, drop 2 reps (8,6,4,2), then go back up the ladder again. How fast can you do it?
1. Kettlebell row exchange
Row exchanges require controlled power as you exchange the bell from hand to hand mid-air. How you catch it is up to you; either at the bottom or top of the rep is fine, but ensure your back stays flat, your core is actively engaged and you’re hinging at the hips.
- Hold a kettlebell in one hand and position your feet hip-width apart
- Softly bend your knees, then hinge at the hips. Keep your spine straight and your chest almost parallel to the ground
- Brace your core
- Row the weight close to your body, drawing your elbow back and squeezing your shoulder blades together
- As you begin to lower the weight, exchange the weight to your other hand and catch it
- Extend your arm first, then perform the row on your other side. This time, exchange to the original side. Continue for reps.
2. Kettlebell ‘steering wheel’
If you want a way to burn out your shoulders and arms, look no further. The steering wheel exercise is deceiving, so I would lift a lighter weight if you can and bring some bend into your elbows as you rotate the weight in both directions.
A common mistake I see is arching the lower back when the weight is too heavy; you might lean back or push your hips forward to help you control the weight. Focus on engaging your core and standing upright, adjusting as I mentioned above if you need to.
Another mistake is to hunch; keep your shoulders relaxed and pulled back, rather than up at your ears.
- Stand with your feet hip-width apart and core engaged
- Raise the weight to shoulder height, gripping it with both hands
- Begin turning the kettlebell like a steering wheel as far as you can in one direction, then the other. Continue for reps.
3. Single-arm kettlebell thruster
Thrusters combine a weighted squat with an overhead press. You’re working your legs, glutes and upper body while increasing the load on your core muscles, which prevent you from tipping to one side from instability.
This move is great for building explosive power in your legs and shoulders.
- Load a kettlebell onto one shoulder and draw your elbows forward to create a stable shelf
- Engage your core, then sit back into a squat while keeping your back straight and chest lifted
- As you stand, immediately drive the weight overhead in one motion, keeping your arm close to your ears.
The ‘why’
We’re working with time under tension to build strength in multiple powerful muscle groups, which means very little rest throughout the workout. You’ll perform 10 reps of each move per side, decrease your reps down to 2, then increase them up to 10 again. Take a rest when you need it, and see how quickly you can finish.
I would choose a challenging weight that allows you to complete 10 reps, with the last few feeling like a real push. If it feels very comfortable, consider changing the weight or increasing your starting reps.
Unilateral training is effective at creating instability and teaching your body to recruit both sides independently to balance. If you have imbalances or a noticeably weaker side, I encourage more unilateral training in the future.
This isn’t a traditional core workout, but you’ll be using your core for stability, balance and power, and a strong core contributes to fewer injuries, better movement and less pain. If you hear the term “engage your core” often, and you’re unsure what that means, I recommend following this easy 5-minute bracing routine before you begin.
If you’re new to workouts, I recommend taking it slow and checking your form with a personal trainer. You can also learn the difference between abs versus core muscles to help you understand which muscles you are working, where and why.
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