Exploring non-traditional methods of fitness will allow you to add new movements into your training. Josh Henkin from DVRT (Dynamic Variable Resistance Training) Fitness is well known for his “out of the box” ideas around training. To some, it might look overly complicated nonsense, but even if that’s your opinion, there will still be plenty of take-aways to benefit your training.
Your training should be purposeful and intentional. If it isn’t, you’re only trying to find ways to burn calories. Your kettlebell workouts should have some structure with which you program the exercises you will do in a session. Variations can be added to exercises for a particular purpose or variety/novelty—and you get to decide!
In the videos below, I’ll review some new and old variations on the traditional RKC Hardstyle kettlebell exercises. The best thing about all these exercises is that you only need one kettlebell to do them.
Kettlebell Press
When it comes to pressing, there are many ways we can hold the kettlebell and perform this movement. The less stable the body, the more challenging pressing will become.
- Tall Kneeling Press
- Half Kneeling Press
- Z Press
- Narrow Stance Press
- Rotational Press
- Single Leg Press
- Bottom-Up Press
- Wide Grip Press
https://youtu.be/-3w6wOh0J78
Goblet Squat Variations
Goblet squats are a staple in my programming—I always add them to my workouts. These kettlebell goblet squat variations can provide even more “bang for your buck” when it comes to getting the heart rate up.
- Kickstand Goblet Squat
- Power Clean to squat
- Simba Squat
- Single Arm Rack Squat
- Same Side Kickstand SA Rack Squat
- Single Arm Squat to Press
https://youtu.be/OBk5uOzFmBs
Kettlebell Swings
What’s a kettlebell article without talking about the kettlebell swing? Before trying some of these surprisingly advanced variations, be sure to have a solid foundation in your standard Hardstyle swing. Here’s an earlier article I wrote to help master the kettlebell swing.
- AS KB Swing
- SA KB Swing
- Hand to Hand Swing
- Step Back KB Swing
- Lateral KB Swing
- Walking KB Swing
https://youtu.be/7gBImdM84-Y
Kettlebell Rows
Rows are another staple in the workouts I lead to counteract all the sitting that most people do for lengthy periods of time. Helping your clients strengthen their upper backs with these kettlebell row variations will do wonders for their posture.
- 3-Point Row
- Kick Stand SA Row
- Bent Over Row
- Same side SA Row
- SA Bent Over Row
https://youtu.be/j0dUTTMg0_o
Kettlebell Lunge
Lunging is something we do in our normal activities every day, so we should train the movement to improve our daily lives. Before attempting to train with lunges, make sure that the ankle is stable and strong enough to support the movement.
- Lunge to Press
- Same Side lunge
- Power Clean to Lunge
- Lateral Lunge to Row
- Tactical Lunge
https://youtu.be/82vZcCBeeWU
Exercise doesn’t have to be a “one shoe fits all”, but there are principles that we must practice to ensure proper training and safety with our clients. If you’re ready to take your kettlebell training to a new level get yourself RKC certified!
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William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength