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Kettlebell Exercises

with Heptathlete and 2012 Olympian Chantae McMillan

Kettlebell exercises are highly efficient whole-body training, strengthening the back, core and glutes, and other muscle groups. Within a HIIT/cross-training a 20 minute workout can burn up to 400 calories improving strength, endurance and stability. So, what are you waiting for? Get your kettlebells and start! (available online starting at 5 lbs)

Chantae McMillan

is a professional track and field athlete. She competed in heptathlon at the 2012 Olympics in London and is currently training for the Olympic qualifications in javelin.

Over the last year Chantae incorporated more kettlebell workouts in her training and she loves it! Try her favorite exercises.

Chantae McMillan Image

Single Arm Kettlebell Snatches

The Kettlebell Snatch is one of the kettlebell exercises there are, because it is one of the most efficient forms of training with more explosive power then the swing. The exercise strengthens the entire back, shoulders and glutes. Additionally – and if done correctly – the snatch strengthens the mobility of your hips, improves your posture and even your cardiovascular power.

How to do the single arm kettlebell snatch?

Step 1 Stand with feet between hip and shoulder-width apart. Hold the kettlebell between your legs with a straight arm.

Step 2 With your shoulders drawn back and together start to swing the kettlebell to the front through an explosive motion with your hips until the wrist is shoulder high. Press the kettlebell straight over head and lock your elbow. Keep a maximum body tension, engage your core with straight back.

Step 3 Lower the arm to shoulder level in the rack position. Your elbow points to the side.

Step 4 Controlled bend your arm and let gravity pull the kettlebell down. Bend your knees slightly and move forward. Core still engaged. Back and neck in a straight line. Let the kettlebell swing back through your legs.

Watch Single Arm Kettlebell Snatches on YouTube

The Snatch is not a squat. Be careful that you do not bend your knees too much and that the power comes from your hip. The kettlebell snatch is an advanced exercise and should only be performed when you are ready. Start with low weight.

Sports Knee Support Image

Support for your knees

Sports Knee Support
Do squats and lunges with even more stability. Get more support during strength training with our Sports Knee Support - for the confidence to go all-out!

Single Arm Kettlebell Side Lunges

Do you want to train your legs and glutes? Then this exercise is right for you. Lateral lunges work your inner and outer thighs targeting your quadriceps, hips, and legs from a different angle. Try the first set of lateral lunges without weights to get used to the movement.

How to do single arm kettlebell lateral lunges?

Step 1 Stand with feet between hip and shoulder-width apart. Toes point straight forward, bodyweight on the heels. Hold the kettlebell in the rack position.

Step 2 With your shoulders drawn back and together step out with one foot to the side. Lower down as if you would sit on a chair. Make sure your knee is tracking over the foot while keeping the other leg straight. Keep your back straight and engage your core. Both soles of the feet are on the ground.

Step 3 Go lower for a more intense workout until your bent knee reaches a 90° angle.

Step 4 Powerful push yourself back up. Repeat on the other side.

Watch Single Arm Kettlebell Side Lunges on YouTube
Sports Wrist Strap Image

Stable wrists for a strong workout

Sports Wrist Strap
Keep a firm grip on your workout! With our premium wrist strap, training with the kettlebell is even easier. The Wrist Strap stabilizes your wrists and can be individually adjusted with the strap.

Goblet Squat

The “Goblet Squat” is one of the most fundamental fitness exercises. The exercise trains the gluteal and upper leg muscles as well as the back, the shoulders and the biceps. A nice effect of the kettlebell weight: it compensates your body weight and helps you hold the balance while squatting.

Chantae McMillan Squat

How to do the Goblet Squat?

Step 1 Grab the kettlebell with both hands and hold it close to your chest. Stand with your feet between hip and shoulder-width apart. Your feet are faceing slightly outside. Engage your core and look forward.

Step 2 While you inhale, slowly lower your hips through bending your knees until your thighs are parallel to the ground. Hold the position for a moment. Pay attention to your center of gravity, it should be above your heels (not your toes!) throughout the whole exercise.

Step 3 Exhale and return to the starting position. Pay attention that the motion is executed without swing but solely through the force of your legs. Keep your back straight, engage your core.