If you have one kettlebell, you have everything you need for a great workout—that's one of the reasons why I love them so much.
Experienced coach and The Works Health Club co-owner Renel Scarlett is a fellow fan, and he’s created a five-move full-body workout you can do using this versatile training tool.
"Kettlebells are great to use in your training because they can be used to build strength, power, explosiveness, conditioning and muscle," he says.
"[This workout] focuses on core strength, mobility and movement, which will all benefit your body in the long run."
How to do Renel Scarlett’s five-move kettlebell workout
- Kettlebell hip press 3x10 each side
- Renegade row 3x40s seconds each side
- Kettlebell deadlift 3x12-15
- Kettlebell windmill 3x15 each side
- Kettlebell clean 3x12-15 each side
Perform the exercises listed above as straight sets. This means you will complete all prescribed sets and rest periods for one exercise before moving on to the next one.
If you're new to the exercises, try practicing them without any weight at first and use a mirror to check your form. Scroll down for pictures and step-by-step guides for each move.
1. Kettlebell hip press
Sets: 3 Reps: 10 each side Rest: 60 seconds
Target areas: Chest, shoulders, triceps and core
- Lie on the floor with your right leg extended and your left knee bent and left foot planted flat on the ground. Hold a kettlebell in your left hand at your shoulder.
- Using your core muscles, sit up, propping yourself onto your right elbow. As you do this, extend your left arm overhead.
- Reverse this motion to return to the starting position. Complete 10 repetitions, then switch sides and repeat.
2. Renegade row
Sets: 3 Reps: 40 seconds each side Rest: 60 seconds
Target areas: Chest and upper back
- Start in a high plank position, with your weight spread between your hands and your toes. Your hands should be directly beneath your shoulders, and your body should form a straight line from your head to your heels.
- Grip a kettlebell by the handle in your left hand.
- Drive your elbow back and up to row the kettlebell up to the bottom left of your ribcage.
- Pause for a second at the top of the repetition, then control it back down to the floor.
- Continue to do this for 40 seconds, then switch sides and repeat before taking the 60-second rest.
3. Kettlebell deadlift
Sets: 3 Reps: 12-15 Rest: 60 seconds
Target areas: Glutes, hamstrings and lower back
- Stand with your feet hip-width apart, holding a kettlebell by the handle in both hands, palms facing you. Your arms should be extended to the floor so the kettlebell sits in front of your hips.
- Keeping a neutral spine, hinge at the hips to bend over, lowering the kettlebell along the front of your legs.
- When you feel tension in your hamstrings (the muscles on the back of your thighs), squeeze your glutes to drive your hips forward and stand back up straight.
4. Kettlebell windmill
Sets: 3 Reps: 15 each side Rest: 60 seconds
Target areas: Obliques, shoulder and lower back
- Stand upright with a wide stance. Extend your left arm towards your left foot, and reach your right arm directly overhead while holding a kettlebell in your right hand.
- Keeping your spine long and your right arm vertical, bend sideways to reach your left hand as far as you can towards the inside of your left foot.
- Reverse this motion to return to the starting position.
- Complete 15 repetitions, then repeat on the other side before taking the 60-second rest.
- This is a challenging move, so you may want to use a lighter kettlebell if you have one. If you don’t, holding a filled water bottle or can of beans can also work.
5. Kettlebell clean
Sets: 3 Reps: 12-15 each side Rest: 60 seconds
Target areas: Glutes, shoulders, quads and core
- Stand with your feet shoulder-width apart, toes facing forward, and a kettlebell slightly in front of you between your feet.
- Squat down to grab it with your right hand using an overhand grip.
- Keeping your chest up and the kettlebell close to your body, drive explosively through your feet to pull it upwards before catching it in a front rack position. The head of the kettlebell should be resting in the nook between your upper and lower right arm, with your elbow pointing out to the side.
- Reverse this motion to return to the starting position.
- Complete 12-15 repetitions, then repeat on the other side before taking the 60-second rest.
