Workout Routines

The 3-Move, Bottoms-Up Advanced Kettlebell Workout

Improve your stability and put on muscle with this quick circuit.

by CSCS
The 3-Move, Bottoms-Up Kettlebell Workout
Per Bernal
Per Bernal
Exercises 3
Equipment Yes

The unique design of the kettlebell allows for lots of unique ways to challenge yourself—most notably through bottoms-up variations. As the name implies, bottoms-up moves have you hold the bell so that the butt (or bottom) of it is facing toward the ceiling. This creates a ton of instability, which challenges the stabilizers in your core and shoulders.

Try the following workout, created by Mike Salemi, a Kettlebell Master of Sport (mikesalemi.io), which also incorporates two bells, further raising your kettlebell game.

 

Bottoms Up Perform as a circuit for 3 to 5 rounds.

Exercise 1

Kettlebell Double Bottoms-Up overhead Strict Press You'll need: Kettlebells How to
Kettlebell Double Bottoms-Up overhead Strict Press  thumbnail
-- sets
5 reps
-- rest

Exercise 2

Kettlebell Double Bottoms-Up Outside-the-Body Clean You'll need: Kettlebells How to
Kettlebell Double Bottoms-Up Outside-The-Body Clean  thumbnail
-- sets
5 reps
-- rest

Exercise 3

Kettlebell Double Outside-the-Body Swing You'll need: Kettlebells How to
Kettlebell Double Outside-The Body Swing  thumbnail
-- sets
5 reps
-- rest
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