As trendy as kettlebell workouts have become, most of the chain gyms simply don’t offer enough that you can be sure you’ll be able to get a matching pair when you need them- especially if you tend to go during peak hours.
Therefore, your best option is to do the exercises you can with a single kettlebell. If you typically train at home and only have one dumbbell, this will apply to you equally as kettlebells and dumbbells can be used interchangeably.
How it Works
Workouts using one kettlebell offers a completely separate set of benefits that a pair will offer you. Your body will be required to compensate for the imbalance by working your core muscles more intensely- plus, working one side at a time will make for longer sets with more demand on your cardiovascular system. When done as a circuit, these exercises will raise your heart rate even more, which makes it a great addition to a strict diet for losing fat.
In this workout, you will find two circuits. In the first one, you will do the exercises in sequence for six reps of each one. You should complete as many rounds as you can in six minutes and the rest for one minute. Repeat two more times and then allow yourself to rest for two minutes before moving on to circuit two.
One Arm Snatch
For this movement, you will do six reps on each side. Start by holding a kettlebell in front of your thighs with your right hand. Your feet should be between hip and shoulder width. Make sure you keep your torso upright and bend your knees until the weight is hanging level with the middle of your shin. Your lower back should be arched. Then, jump, explosively extending your hips and raise the weight up to your body. Once it’s level with your chest, you will flip your wrist, “catching” the kettlebell with your arm extended overhead.
Kettlebell Press Out
For this movement, you will do six reps. You need to start by holding the kettlebell weight close to your chest, level with your shoulders. Both hands should be on the handle with your palms facing each other. Then, squat as deeply as you can, pressing the kettlebell straight in front of you with your arms extended. Then, bring it back down to your chest and repeat while maintaining the squat.
Hard-Style Kettlebell Swing
For this movement, you will do six reps. Start by standing with your feet hip-width apart. The weight should be on the floor in front of you. Grab it with both hands- your palms should be facing you. Keep your lower back flat and extend your hips to raise the weight up off the floor. Take a deep breath and bend hips backwards, allowing the kettlebell to swing between your legs. Then, explosively extend your hips while exhaling- the momentum will swing the kettlebell up to your shoulder level. Maintain control of the descent- but you can use the momentum to start the next rep.
Lie on the floor, face up. With your right hand, hold a kettlebell over your chest with your arm perpendicular to the floor. Then, bend your right knee 90 degrees, planting your foot on the floor. Raise your torso up off the floor while bracing your abs. You can use your left hand for support. You should use your right foot to raise your hips up off the floor. Finally, sweep your left leg back and rest on your left knee. Raise all the way to a standing position and then reverse it back down to the floor.
In conclusion, there are many people that are using kettlebells for their workouts, so when you go to the gym, it can be hard to know whether or not you will be able to get a matching set to do the two kettlebell exercises. Have no fear- there are plenty of one kettlebell exercises you can do so that you can reap the benefits of using these weights.
In addition, if you have one dumbbell at home, you can do these as well. After all, kettlebells and dumbbells are pretty much interchangeable in most cases.