Men’s Fitness UK – October 2019

PT CORNER

Photography

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ettlebell training has enjoyed a well-deserved resurgence in

recent years. Due to its shape, size and easy-to-grip handle,

the kettlebell is an incredibly versatile bit of kit, capable of doing

everything the dumbbell can and more: from strength, to power,

to body-balancingunilateral moves.

SWING TO WIN

PT Ian Gardner reveals three kettlebell

exercises to forge functional fitness

K

3 EFFECTIVE

KETTLEBELL

MOVES

Follow Gardner on

Instagram @iangpt1510

1.THRUSTER

Setupinasquatposition,holdingthekettlebellinone

handatyourshoulder.

Squatdown,keepingyourweight in your heels and your

backstraight.

Standbackup,withspeed.

Just before you reach a full standing position,

explosivelypressthekettlebelloverhead,usingthe

momentumofyourlegdrive

Return the weight back to your shoulder, cushioning the

force by going into your next squat.

 e thing to avoid here is splitting the exercise into two di erent

movements. Squat, pause, overhead press, pause – keep it as one

continuous,  uid action.

2.CLEAN

Standwithyourfeetslightlywiderthanshoulder-width,

withthekettlebellbetweenyourfeet.

Grabholdofthekettlebellinyourrighthand,palms

facingtowardsyourrightfootinadeadliftposition.

Performadeadliftwithasmuchexplosivepower

asyoucan.

When almost fully standing, upright row the

kettlebell, and at the top of the movement drop your

elbowdownquicklytoallowthekettlebelltodropdown

ontoyourforearm.

Lower the kettlebell back to the fl oor by completing the

deadlift motion.

 e clean is an explosive movement to be performed with intent.

At the top of the movement, the kettlebell should feel almost

weightless as you use the power of your hips and the pull of your

arms to move the weight. Keep your biceps out of it.

3.WALKINGLUNGE

Standwithyourfeetshoulder-widthapart,holdinga

kettlebellbythehornswithbothhandsatchestheight.

Lungeforward,landingwithyourweightevenly

distributedinthefrontfoot.

Dropdownuntilyourkneeisalmosttouchingthefloor,

makingsureyouonlyleanforwardfromthehipsslightly.

Pushingthroughtheheelofthefrontfoot,bringyour

trailingfootthroughtoreturntostanding.

Bring your trailing foot all the way through and down

in front of you, restarting the process from step three.

To avoid injury, don't roll your front foot when it lands. Doing

soforcesthekneetomoveinwardsfromthemid-lineofthetoes.

GET TO WORK

Test your fitness with this lung-busting session

Take minimal rest between the exercises in each round,

and 90 secsrestbetweenrounds.

3 rounds

200mrow

15 overhead

press

10 sumo

deadlifthigh

pulls

3 rounds

200mrun

15 KBswings

10 KB

renegade rows

3 rounds

500mcycle

15 thrusters

10 cleans

(5 each arm)