The ultimate kettlebell workout

Think kettlebells are just glorified dumbbells? Keep reading. “A kettlebell’s centre of gravity actually shifts during the course of the exercise,” says Jason Brown, a strength and conditioning coach who specialises in kettlebell training. In that way, it’s like many of the objects you lift every day (overstuffed backpacks, lopsided grocery bags, unruly toddlers), and repeated use provides much the same benefit: functional, real-world strength. “A kettlebell’s unique shape also allows you to transition from one exercise to the next without putting it down,” says Brown. Trainers call this non-stop strategy “kettlebell flow” and the results speak for themselves: a better metabolic burn and more muscle in significantly less time.

DO THIS

Perform the following workout as a “ladder”. Begin with one rep of each exercise on your left side, moving from one to the next without rest. Next, do two reps of each on your left side, then three, and so on up to five reps. Rest for two minutes, then repeat the ladder on your right side. If your grip isn’t strong enough to complete a full ladder on one side, alternate sides, resting for one minute between rep levels.

Aug 10, 2012