20 Unique Kettlebell Exercises to Build Strength, Muscle and Mobility

SINGLE ARM KETTLEBELL THRUSTER

Perform an unbroken set of 10 repetitions on each arm with the prescribed weight below. This is a unilateral test similar to the bilateral Goblet Squat Test (20 reps at 48/32kg)
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Male Weight = 32kg
Female Weight = 24kg

SINGLE ARM KETTLEBELL FRONT RACK CURTSY SQUAT

“Building a great single leg strength foundation is vital. The reason being is that with great single leg strength we can help our clients with the following.
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1. Avoid injury lower extremity injuries by supported movement mechanics with strong HIPS
2. Create balance from left to right in the hips which can be important for trunk stability and low back health
3. Build up hip and leg stability so that when moving into double leg patterns, clients can express more power and strength.
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💫 This variation of the curtsy squat delivers great rotational strength benefits too with the unilateral loading pattern.”

SINGLE ARM KETTLEBELL RACK STEP UPS

“Proper execution of the step up entails using the forward leg as the predominant driving force when standing. Too often the mistake of pushing off the back leg is made. Keep the back leg completely straight during the step up portion of the exercise to ensure minimal contribution from the back leg.”

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