Finding the time to exercise can feel like a challenge, especially if it means commuting to the gym. Fortunately, you don’t need fancy equipment or even tons of time to get stronger.
Personal trainer Adero Brown recently shared a four-move kettlebell routine that works muscles across your entire body. If you’ve never used a kettlebell before, you’ll be impressed by how versatile it is, particularly for compound movements that target multiple muscle groups. It’s a fantastic alternative to using dumbbells, a barbell or machines at the gym.
This workout is ideal for anyone looking to build strength with minimal time and equipment. Best of all, you can do it at home or in the gym.
How to do Adero Brown’s kettlebell workout
Brown recommends performing each move for 10 repetitions, completing five rounds in total. Rest for one minute between rounds to recover.
You’ll need one kettlebell for this workout, but you might want to adjust the weight depending on the movement. For example, you could use a lighter kettlebell for the single-arm snatch (a more technical movement) and a heavier one for the squat.
Tips for completing this kettlebell workout
As with all exercises—especially weighted ones—you want to make sure you can engage your core correctly, but it’s especially important when kettlebell training because the dynamic nature of exercises like the kettlebell swing and snatch can put a lot of pressure on your lower back if you haven’t braced your core.
Another great tip for the kettlebell swing is to make sure you are hinging at the hips, rather than squatting, as this guide to how to do the kettlebell swing explains.
The single-arm snatch is a difficult move to get right, so if you haven’t been shown how to do it, make sure you research the correct technique—Girls Gone Strong has a great, in-depth kettlebell snatch guide—and practice it with a light weight first.
If you’re unable to perform the move without the kettlebell smacking the back of your wrist, it’s worth seeking some in-person help. In the meantime, sub in single-arm presses with a lighter kettlebell.
