Move Well Physiotherapy Full Body KB Workout
1. Bottoms up clean – 8 x reps on each side – sets x 2 or 3
2. Goblet squat – 8 reps – sets x 2 or 3
3. Single-handed KB swing – 8 reps on each side – sets x 2 or 3
4. KB snatch- 8 reps on each side – sets x 2 or 3
5. KB single dead lift- 8 reps on each leg – sets x 2 or 3
6. Turkish get up – 4 reps on each side – sets x 2 or 3
Finished!
1. BOTTOMS UP CLEAN
This is an excellent warm-up exercise that challenges grip, alighment and trunk stability. It is also a great exercise to build shoulder strength and mobility. Keep elbow tucked it, back straight and abdominals tight. Initiate the exercise by standing upright with the KB in one hand. Swing the KB back forcefully and then reverse the motion forcefully. Crush the KB handle as hard as possible and raise the KB to your shoulder.
Reps – 8 on each side – sets x 2 or 3
2. GOBLET SQUAT
This is a fundamental movement that will help warm up your legs and buttocks as well as raise your heart rate. Start by holding the KB close to your chest . Squat down until whilst holding the weight at your chest level. Keep your chest and head up and back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat.
Reps – x 8 – sets x 2 or 3
3. SINGLE HANDED KB SWINGS
The one arm KB swing is often referred to as the single arm KB swing or one handed KB swing. Swinging the KB with one arm is a natural progression on from the two handed KB swing. IF YOU HAVE NOT MASTERED THE TWO HANDED KB SWING- please do not try this variation. Place one KB between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and that you are looking straight ahead. Swing the kettlebell between your legs forcefully. That counts as 1 rep.
Reps – 8 on each side – sets x 2 or 3
4. KB SNATCH
The KB snatch is a great exercise that can help you get amazing results if done correctly. It can be done light and quick for mVO2 (maximum volume of oxygen) benefits, or heavier and slower to build strength. Hold the KB handle by the inside corner. Start with a swing, at chest height pull the KB towards you and then push the hand up and through. From the top position flip the KB over leading with the elbow, keep the KB close. Absorb the KB weight at the bottom as with the swing. The only time the arm should be straight is at the top and the bottom. Use hips for power as with a normal KB swing.
Reps – 8 on each side – sets x 2 or 3
5. KB SINGLE LEG DEADLIFT
Hold a KB by the handle in one hand. Stand on one leg, on the same side that you hold the KB. Keeping that knee slightly bent, perform a stiff legged deadlift by bending the hip, extending your free leg behind you for balance.
Reps – 8 on each leg – sets x 2 or 3
6. TURKISH GET UP (TGU)
Turkish Get up (TGU) is a compound movement that engages every part of your body forcing you to coordinate your upper body with your lower body. Start the exercise on your back, hold the KB overhead with your right arm and bend the same knee . Push off the ground with your elbow at the same time you push off your bent leg. Driving through your heel, roll onto your forearm. Trust hip upwards, use your glutes to thrust your body into the air, remember to keep your trunk engaged. Bring opposite leg under your body,pull your leg back till your knee is directly under the KB. Twist hips forward to form a lunge position. Bring your hip in line with your torso to form the classic lunge position. Last part of the exercise is to stand up from the lunge. You will repeat the entire movement again by doing the steps backwards.
Reps – 4 on each side – sets x 2 or 3
WELL DONE – FINISHED!