A trainer says these four kettlebell moves build strength, stability and power

No matter what equipment you like to use, when workouts get repetitive (and dare I say, boring) it becomes harder to stay consistent.

I enjoy kettlebell workouts, but sometimes I find myself zoning out, which could be down to my poor concentration, but I know that when I’m trying to learn a new movement, I stay more engaged.

That’s why Melora Storm’s kettlebell workouts caught my eye. A strength-focused trainer and high-intensity interval training specialist (HIIT) at Chelsea Piers Fitness, Storm likes to loop dynamic movements together for a greater challenge.

For instance, she combines a squat with an upper-body movement such as a kettlebell halo. The result? A flow of exercises for a multi-muscle challenge.

This makes the workout more interesting and, to me at least, more fun. It does, however, mean it’s not especially beginner-friendly. If you’re new to kettlebell workouts, try this specially-designed routine instead.

Here are four moves she recommends you try the next time you want to do a full-body kettlebell workout.

1. Goblet clean to halo

Sets: 3-5 Reps: 5 each side Rest: 60sec

“This exercise improves mobility in your hips (as you pivot on your feet), shoulders and ribcage. It also challenges your overhead strength as you move the weight around your head.”

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell upside down in front of your chest, with your hands holding the sides of the handle.
• Push your butt back and bend your knees to lower, letting go of the kettlebell with your left hand and pivoting your right foot to reach the kettlebell across your body, tapping the kettlebell on the floor by the instep of your left foot.
• Push through your left foot to extend your knees and hips, lifting the kettlebell back to the starting position.
• Circle the kettlebell clockwise around your head and back to the starting position.
• Repeat the above movements on the other side, circling the kettlebell counterclockwise.
• Continue, alternating sides and direction with each rep.

Targeted muscles: hip and shoulder rotator cuffs, adductors, delts, lats, glutes, quads and hamstrings.

2. Lateral lunge clean to curtsey lunge

Sets: 3-5 Reps: 5 each side Rest: 60sec

“This exercise challenges your hips, and inner and outer thighs,” says Storm.

“Adding the clean to get back to center forces you to apply more single-leg force to bring the kettlebell from the floor to the front of your chest.”

“Single-leg movements support training the foot and ankle, while lunges help with force absorption, which strengthens the connective tissue in your joints.”

How to do it:

• Stand with your feet hip-width apart, holding the kettlebell in both hands in front of your chest, and engage your core.
• Step your left foot out to the left side, bending your left knee and pushing your hips back to lower the kettlebell to tap the floor next to the instep of your left foot, keeping your back and right leg straight.
• Push through your left foot and push your hips forward to return to the center and lift the kettlebell to chest height, quickly moving your hands to the sides of the handle, bringing your left foot behind you and to the right of your right foot.
• Bend both knees to lower until your left knee is just above the floor, your right knee should stay stacked over your right ankle.
• Push through your right foot to center and go straight into the next rep.
• Complete all the reps on one side, then switch sides.

Targeted muscles: abductors, adductors, glutes, hamstrings, quads and shoulders.

3. Half-kneeling clean and press

Sets: 3-5 Reps: 8 each side Rest: 60sec

“The half-kneeling position gives the legs a break but pushes the need for high force output in our next movement,” says Storm. “This forces the upper body to work more while removing any extra momentum from the legs.”

“Just because you are not standing does not mean your legs are not engaged. Press your knee into the floor for stability and strength through the movement.”

How to do it:

• Kneel on the floor and step your left foot forward to come into a half-kneeling position. Your right toes should be tucked under you and your left foot should be flat on the floor, with your left knee stacked over your foot.
• Place the kettlebell on the floor to the right of your left foot, and grasp it so your palm faces right and your right shoulder is stacked over your wrist— your torso should be rotated slightly to the left. Your left hand should be in front of your left shoulder.
• Engage your core and pull your shoulder blades back and down.
• Explosively punch your left hand straight in front of you, rotating your left shoulder forward to straighten your torso—generating the power to begin lifting the kettlebell.
• Bend your right elbow to continue pulling the kettlebell up to your shoulder height, as it passes your elbow, bring your elbow underneath to catch the kettlebell in the crook of your arm.
• Press the kettlebell overhead, simultaneously bringing your left hand back to your shoulder.
• Reverse the movements with control to the start.
• Complete all the reps on one side, then switch sides.

Targeted muscles: lats, shoulders, chest and obliques.

4. Single-arm swing

Sets: 3-5 Reps: 8 each side Rest: 60sec

“The first two movements have warmed up your legs, so now we can proceed with swings,” says Storm.

“Kettlebell swings are the biggest compound power movement in the workout, so give it everything you got!”

How to do it:

• Stand with your feet just wider than hip-width apart, with the kettlebell about two feet in front of you.
• Hinge forward from your hips to grasp the handle of the kettlebell with one hand, shifting your weight into your heels and hips.
• Engage your core, then pull the kettlebell back between your legs.
• Push through your feet to drive your hips forward, swinging the kettlebell up to shoulder height, maintaining a strong grip to avoid being pulled forward at the top of the movement.
• Allow the kettlebell to swing back down between your legs, pushing your hips back and hinging forward, then launch immediately into the next rep.
• Complete all the reps on one side, then switch sides.

Form tip: Remember, this is a hip-dominant movement, so rather than your arms doing the heavy lifting, the power should come from your hips.

Targeted muscles: hamstrings, quads, glutes, core and lats.

How to progress this workout

Once you have mastered the workout with the above recommended sets and reps, here’s how Storm suggests you take it up a notch to challenge yourself.

Intermediate:

Sets: 5 Work: 40sec Rest: 20sec

For unilateral exercises, switch sides halfway (after 20sec)

Advanced:

Sets: As many as possible in 15mins Work: 40sec Rest: 20sec

For unilateral exercises, switch sides halfway (after 20sec)

“Set a timer for 15 minutes and see how many rounds you can complete before time is up. If you get more than five sets in, it’s time to go up in weight,” says Storm.

Melora Storm

Melora Storm is the lead strength and HIIT coach at Chelsea Piers Fitness.