Functional Training with Light Kettlebell
Functional training with a light kettlebell (4 kg / about 9 lb) focused on learning the hip hinge and safe technique.
How to play
- Hip hinge with no weight: push the hips back with a straight back, like closing a door with your glutes.
- Kettlebell deadlift from between the feet.
- Goblet squat holding the kettlebell at the chest.
- One-arm row with support on a bench.
- Gentle Russian swing to chest height, only if the hinge is correct.
Rules
- Neutral spine at all times.
- 2 meters (about 6 ft) of clear space around you.
- Set the kettlebell down; never let go of it mid-air.
Variations
Easier
No swing — just deadlifts and squats.
Standard
Four exercises with 10 reps.
Harder
Add the swing and a third set.
Adaptations
- Lower-back problems: no swings or deadlifts.
- Limited mobility: seated row and press.
Learning goals
- Develop functional strength.
- Learn to lift loads safely.
PatioLab has "Functional Training with Light Kettlebell" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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