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I don’t make the rules — no matter how many complex strength routines get touted on social media, the basics will always reign supreme: functional, progressive overload and consistency (oh, and protein-packed diet for recovery and muscle growth, of course).
As long as your muscles are challenged enough and consistently, you can grow and strengthen from head to toe. So yes, while I wouldn’t rely on this kettlebell workout alone to meet all your muscle-pumping needs, it works and it will help you sculpt a stronger, more powerful and enduring body (and engine) over time.
I’m a trainer who has worked with kettlebells more than any other gym kit for the last few years, and they’re still my favorite. They are fun, challenging and versatile, and they can make an exercise shoot from a 5 to an 8/10 in difficulty pretty fast (snatches, I see you).
Here’s a three-move kettlebell routine from me to you.
What is the workout?
First, let’s meet the kettlebell exercises.
1. Staggered stance kettlebell deadlifts
Deadlifts strengthen your posterior chain, which includes muscles that run down the back of your body, like your back, glutes and hamstrings. The hip hinge engages your hip flexors, and the exercise also strengthens your core. It’s functional because it mimics how you might lift something heavy off the ground, making that type of activity safer.
The staggered stance will challenge your balance and stability more, but what it does most is really drill into your hamstrings and glutes on the leading leg. The key is to keep a soft bend in the back leg and maintain a flat, straight back, lowering the kettlebells to the ground (or close to), then driving up to stand.
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How to deadlift with perfect form
2. Kettlebell gorilla rows
The gorilla row works your back and biceps as you pull the weight toward you. However, the wide leg position and hinge at the hips will also work your hips and hamstrings harder than a conventional row might.
It’s crucial to maintain a knee bend and keep your feet planted so that you have a strong base to pull from. Drive your elbow toward your back pocket and pause there, squeezing your back and pulling your shoulder blades together. You can work one side at a time, focusing on unilateral motion (great if you want to isolate muscle groups) or pull both weights at the same time to increase intensity.
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How to do the gorilla row
3. Kettlebell squat clean
The press traditionally works your shoulders, triceps and upper chest using a vertical push overhead rather than the horizontal bar position of a bench press. Cleans, people are a little less sure about. There are a few variations you can try, but for this workout, try using the method I demonstrated above.
Cleans are pretty much all about full-body engagement; while you drive up through your hips, legs and core (specifically, the abdominals, erector spinae and obliques), this is a stricter clean, which engages the legs less.
You’ll also work your back (traps, lats), shoulders (deltoids) and arms. It builds explosive power and teaches your body to drive load quickly and efficiently using your core for stability.
What is the workout?
EMOM (Every Minute On the Minute) x 7 rounds (21 minutes):
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Minute 1: Complete 6-8 deadlifts per leg
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Minute 2: Complete 12 gorilla rows (6 per side or 12 at once)
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Minute 3: Complete 6-8 clean and presses (per arm)
Aim for the above rep ranges, but remember, they are guidelines. Reduce or increase as necessary, and rest for the remainder of the minute, starting the next exercise on the next minute. Complete 7 rounds.
Ideally, you’re looking to keep 10 to 15 seconds back per minute to rest. If you are a beginner, make that 15 to 20 seconds, and for advanced exercisers, stick to 10 seconds.
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