How to Give Classic Dumbbell Moves a Kettlebell Makeover

Kettlebells look strange when you don’t know what they’re for, although if nothing else they would make for a pretty good doorstop. However, these strange-shaped weights can work wonders for your fitness and overall wellbeing, and there’s evidence to prove it. According to research, people who did 20-minute kettlebell workouts torched almost 300 calories. Lifting kettlebells is also beneficial for your muscle wellness, helping you to increase that energy expenditure by up to 50%! Kettlebells can also make traditional dumbbell moves more challenging. Certified Strength & Conditioning Specialist Jen Ator, author of Shape-Up Shortcuts, explains, ‘Their weight isn’t evenly distributed, so your stabiliser muscles have to work harder.’  So let’s check out a few moves that can benefit from the use of a kettlebell.

 

1. Around-the-Body Pass: Ator instructs, ‘Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.’ Throughout this entire move, make sure you avoid moving your hips and remember to keep your core engaged.

 

2. Bent Row: ‘Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor,’ says Ator. ‘Let the kettlebell hang at arm’s length . Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side . Lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.’

 

3. Dead Lift: You should do 10 to 12 reps of the dead lift to feel the benefits. Ator details, ‘Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended.’

 

4. Figure of Eight: When doing this movement, you should be fluid but also slow and controlled. ‘Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up,’ Ator outlines. ‘Hold the kettlebell behind your left leg with one arm on each side of your leg . Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s one rep. Continue for 10 reps.’

 

5. Half Get-Up: You should aim to do five reps of this move on one side, and then another five on the other. Ator notes, ‘Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder . Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That’s one rep.’

 

6. Swing: This one needs more reps than all the others – 15 at a minimum but you should build up to doing 20. Ator instructs, ‘Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs . That’s one rep.’ You can do this move without using a weight if you suffer from back problems.

Categories: ator instructs, dead lift, dumbbell moves, feet hip, feet wider, hip width, kettlebells, left hand, left leg, leg grab, workout routine

Fitness Date Night: How to Workout With Your Partner

It’s hard to spend time with your partner, regardless of where you are in life. Whether you’re working, studying, looking after the kids or all of the above, relationship wellness often gives way to life’s little disturbances. Funnily enough, another thing you tend to let slide is taking care of your wellbeing, so why not combine the two? By exercising as a couple, you get to enhance your fitness and your relationship, motivating each other to get more out of your workout and making sure that both of you are looking and feeling great. If you need help getting started, how follow our partner workout, courtesy of fitness trainer and qualified exercise scientist Damien Kelly.

 

1. Ease-downs/help-ups: Kelly instructs, ‘Stand facing each other, close enough that the tips of your shoes touch, and hold hands. One of you performs a squat all the way down until your backside touches the ground. Next, while still being held by your partner, lower into a sit-up. As you do this, your partner will perform a dead-lift while holding on. A dead-lift is a forward bend at the hips while keeping your back straight. The lying partner now sits up and, with the other partner’s assistance, stands up in one flowing movement. Swap roles for your second rep and continue to alternate.’ Generally speaking, the male partner will be heavier than the female one, which means, fellers, you need to work hard coming out of the squat so that your partner is not forced to lift a weight beyond her limits.

 

2. Chin-ups/shoulder presses: For this exercise, you’ll need to get hold of a horizontal chin-up bar. Kelly notes, ‘One person grips the bar with both hands overhand, palms forward. The partner stands behind them and grips the bottom of their rib cage. The first person performs chin-ups while their partner gives minimal assistance. Try to get your chin up and over the bar. Lower slowly, with assistance, until your arms are straight. This doubles as a shoulder press for the partner on the ground.’ Once you’ve got the hang of this – say after about four to five attempts on different training days – you can try mixing things up by performing eccentric chin-ups. This means that you help your partner on the way up, but, instead of giving assistance on the way down – you give them a three-second count to lower to the ground.

 

3. Swiss ball partner squats: ‘Stand back to back with your partner,’ Kelly advises. ‘One partner places a Swiss ball against the small of their lower back. The other partner places their lower back against the same ball. You both need to lean back with enough pressure to ensure the ball stays in this position. Now, both take two small steps forward (away from each other), while maintaining enough pressure against the ball so that it doesn’t fall, and neither does your partner. Keeping your back perpindicular to the ground, perform a squat at the same time. You need to talk to each other as your movements should be simultaneous.’ While you’re equal partners in this workout, for this exercise you need to choose one person to be the team leader. The team leader is responsible for being the voice.

 

4. Swiss ball leg cycles: According to Kelly, ‘One partner lies back on a Swiss ball. The other stands behind their head. Grasp each other’s wrists firmly. The lying partner brings their knees to their chest. Raise your head and shoulders and perform slow alternating leg cycles. Aim for 30 reps and stop if you feel back pain.’ If you both want to work on your abs, do 10 Swiss ball sit-ups and 15 Swiss ball crunches before this exercise. For an easier, Swiss ball-free version, do it on the ground and the person doing the abs work can hold their partner’s ankles.

Categories: ball, chin ups, Couples, dead lift, leg cycles, lying partner, partner, partner places, swiss ball, Swiss ball leg cycles, Swiss ball partner squats, team leader