By Sam Cortes, Communications Coordinator

Whether in your basement, backyard, or living room, training efficiently doesn’t mean you need a lot of equipment or space.

This fun and challenging Kettlebell (KB) Complex workout is very effective and can be done at your gym or at home. If you don’t have a rower available, feel free to swap it out for 100 skips or a jog around the block! Don’t have a Kettlebell? A jug of laundry detergent, milk, or even water will do the trick. 

Tip: with KB training, focus on the quality of each rep, not the quantity.

 

 KB Complex Workout Overview
    1. Rower – 500m
    2. KB Deadlift – 12 reps
    3. KB Two Arm Swings – 10 reps
    4. KB Goblet Squat – 8 reps
    5. KB Split Stance Single Arm Row – 6 per side
    6. KB 1/2 Kneeling Single Arm Shoulder Press – 4 per side

 

Rest and repeat X4

 

Breaking it Down

Rower – 500m 

There are four components to rowing: the catch, the drive, the finish and the recovery.

For the Catch: Make sure your head is in a neutral position with straight arms and level shoulders. Lean forwards from your hips with your shoulders in front of your hips. Heels are slightly lifted.

For the Drive: Begin to press and extend your legs fully first, then add the arm pull, keeping your arms straight and inline with the wheel.

For the Finish: Legs are fully extended and your upper body is slightly leaning back. Wrists remaining flat and the handle should be just below your ribs.

For the Recovery: Extend your arms first, back to the straightened position. Once your hands have moved past your knees, allow your knees to begin to flex as you move back towards the wheel.


A woman using a rowing machine.

 

KB Deadlift – 12 Reps

  • Stand over the KB and begin with the KB in between your ankle bones. Choose a stance that is shoulder-width apart or slightly wider, somewhere comfortable.
  • Inhale as you grip the handle firmly engaging your lats under your armpits.
  • Ensure you are in a hinge position with your hips above your knees and below your shoulders with a straight spine.
  • Stand up into the lock out position with your shoulders over your hips, keeping your back and neck in neutral position.
  • Pause at the top and hinge back to your starting position.

Woman using a kettlebell Woman using a kettlebell, standing up straight

 

 

 

 

 

 

 

 

KB Two Arm Swing – 10 Reps 

  • Begin in the bottom position of your deadlift. Bring the KB out in front with straight arms in the parked position with your fingers loosely gripping the handle. This will be your start and end position. 
  • “Hike” the KB back in between your upper thighs. Your outer forearm should be against your upper inner thighs.  
  • Exhale and stand up into the lockout position pushing through your feet and squeezing your glutes. The KB should swing to chest level.
  • Allow the KB to float for a moment. Once it begins to fall, guide it back to the hike position with the KB in between your upper thighs and your outer forearm should be against your upper inner thighs.  

 

 

 

 

 

 

 

 

KB Goblet Squat – 8 Reps

  • Start with the KB held in front of your chest with your stance shoulder width or slightly wider, somewhere comfortable.
  • Squeeze your lats under your armpits and brace your core.
  • Inhale as you begin to sit back into your squat finding your end range with a flat lower back.
  • Exhale and stand up into the lockout position, pushing through your feet and squeezing your glutes.

Woman doing a squat with a kettlebell Womaning using a kettlebell, holding it under her chin

 

 

 

 

 

 

 

 

KB Split Stance Single Arm Row – 6 Per Side 

  • Find your split stance by standing upright with your feet hip-distance apart in a neutral position. Step back with one leg a couple of feet and soften your knees as you bend into your hip hinge position. 
  • Whichever leg is back will hold the KB. Grip the KB firmly and then begin to row.
  • With an extended arm, initiate your row movement from your shoulder blades, then bending your elbow towards your ribs as you exhale. Your shoulder blade will move inwards.
  • Extend your arm back to the starting position maintaining your hip hinge stance. 
  • Repeat evenly on both sides.

Womaning using a kettlebell, split stance holding it on the ground Woman using a kettlebell, split stance, holding it by her rib cage

 

 

 

 

 

 

 

 

KB ½ Kneeling Single Arm Shoulder Press – 4 Per Side 

  • Find a ½ kneeling position setting up both your legs at 90 degrees with your front heel under your front knee and your back knee under your back hip. 
  • Grab the KB with the same hand as whichever leg is back and place in KB the rack position with your elbow in so you can engage your lats under your armpits and the KB resting on your forearm.
  • Exhale and you fully extend your weighted arm over head into a lock out position with the wrist, elbow and shoulder aligned. 
  • Control and lower the KB back to the racked position.
  • Repeat evenly on both sides.  

Woman using a kettlebell, kneeling on one knee holding it near her shoulder Woman using a kettlebell, kneeling on one knee and holding the kettlebell straight in the air

 

 

 

 

 

 

 

 

Questions? Get in touch with us at fitness@sportmanitoba.ca. 

 

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