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Killer Kettlebell Workout: Cory Patterson

Trainer of the Month

In preparation for bathing suit season, Bellevue Club personal trainer Cory Patterson shared a strength-based routine to help you look and feel your best. Created for maximum simplicity, the program uses just two kettlebells, but you’ll get a solid full-body workout.

 

Exercise #1: Kettlebell Renegade Row

Place your feet shoulder width or slightly wider and your chest directly over the kettlebells in a push-up position. Keeping the core braced and shoulders pulled down away from the ears, slowly row the kettlebell toward your hip. Switch sides, making sure you’re stable before making the switch.

Use weights that you will be able to sustain for three sets of 10 to 12 reps for each exercise. Always try lighter weights first and increase as needed.

 

Exercise #2: Kettlebell Push-up

Place your feet shoulder width or slightly wider and your chest directly over the kettlebells in a push-up position. Keeping the core braced and shoulders pulled down away from the ears, lower your chest down under control. Slowly return to starting position.

Exercise #3: Kettlebell Front Squat

Rack the kettlebells on your shoulders, with your elbows out and the kettlebells tucked under the chin. With your feet shoulder width apart and core braced, drive the feet into the ground and squat slowly and under control. Keeping your chest high and hips back throughout the whole movement, pause at the bottom of the squat. Then drive through the heels and return to standing position.

Exercise #4: Romanian Deadlift

Start with your feet shoulder width and shoulders pulled down and back. With a soft bend in your knees, push your tailbone back behind you. Keep the chest high and the neck neutral. Then drive your hips forward, squeezing glutes and hamstrings to return to a standing position.

 

Exercise #5: Core Variations 

Choose the variation that works best for your body. Do not attempt the v-up until you have mastered the reverse crunch.

Modified Kettlebell V-up

Lay on your back, grip the kettlebells, and then press your arms straight above your shoulders and legs above the hips. Lift your hips six inches toward the ceiling. Lower them back down with control, and extend your arms overhead and legs out straight. Moving from the core, squeeze everything back up to starting position.

Lying Reverse Crunch

Lay on your back and grab the kettlebells, which should be placed a few inches above your head. Keep the knees bent at 90 degrees and drive the low back into the ground. Slowly roll your hips toward your elbows, one vertebra at a time. Return to starting position. Aim for three seconds up and three seconds down. 

 
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