5 Advanced Kettlebell Movements
1 - Single arm swing into overhead squat with a press
Begin the same way you would with a traditional American swing using a single arm, and as the kettlebell swings up, drop into a squat and catch the kettlebell at the top (bell facing up). While still in a squat, lower the kettlebell by bending the elbow until it’s around a 45° angle, then simultaneously press the kettlebell up until the arm is straight and complete the squat, pressing into the heels until you’re standing straight. Switch the kettlebell to the opposite arm and repeat on the other side. This movement is a full body exercise. The squat engages your quads, glutes, and hamstrings while the overhead press works on your upper back, shoulder, and core. The technique involved in performing this movement properly is also a good test of ankle, knee, hip, and shoulder mobility as well as midline control.
2 - Deadlift into Goblet Squat
Stand with your feet facing forward around shoulder width apart. Grab the handle of the bell with both hands. Keep your back straight and knees slightly bent, drive your hips forward as if performing a deadlift. On the way up, flip the kettlebell upside-down and adjust your grip to catch it with the bell facing upward at the top of the deadlift. Then perform a goblet squat. At the top of the squat, flip the kettle back to its original position and go straight into another deadlift. This movement is excellent for the full legs. It works all the muscles involved in both a basic deadlift and goblet squat (glutes, hamstrings, and quads), but putting these exercises back to back activates the opposing muscle groups of the legs without allowing for either to relax.
3 - Overhead tap into thrust
Lay on your back with your knees bent to around 45° and feet flat on the floor about shoulder width apart. Rest the kettlebell on your pelvis with the handle facing up. With a slight bend in the elbow, lift the kettlebell overhead until the handle taps the ground and pull it back to its original position. Then press into your heels and lift your pelvis until your knees are around a 90° and control descent until you’re back on the ground. Allow the kettlebell to act as a weight on your pelvis during the thrust (only use your hands to keep it balanced). The overhead tap works your lats, rear delts, and core while the thrust works your hamstrings and glutes.
4 - sumo squat with halo
Stand in a wide (about a food beyond the shoulder on each side) stance with feet facing outwards. Hold the kettlebell the way you would for a goblet squat (bell facing up). Drop into a squat, knees facing outward, in line with the toes, until your thighs are parallel to the ground. Hold that position and carry the kettlebell around your head, letting it drop down behind your neck. Once it’s back in its starting position, press into your heels and complete the squat. Reverse the direction of the halo on each repetition. Like all squats, this movement targets the glutes, quads, hamstrings, and calfs; however, the leg positioning of a sumo squat places emphasis on the inner thighs. The halo works the entire shoulder, forearms, and abs.
5 - Pushup with Renegade Row
Begin in a pushup position with a kettlebell in each hand. Perform a pushup, dropping your chest to the kettlebells and pressing back up. At the top of the pushup, row one kettlebell up to your side, driving your elbow toward the ceiling. Maintain your body position, resisting rotation as much as possible. Lower the weight down and repeat with the arm. Don’t shrug your shoulders as you row. The row should be felt in your back. This can also be a killer core workout. The closer together your feet/ knees are, the harder it will be to fight rotation during the row.