Kettlebell is the preferred fitness tool for this strength coach, as demonstrated by his six-move kettlebell workout, making a compelling case for its versatility.
Domenic Angelino, a certified personal trainer and strength and conditioning coach based in North Providence, Rhode Island, has designed a challenging full-body workout using just one kettlebell. This workout is designed to build muscle and muscular endurance.
Angelino, who holds a master's degree in kinesiology and has further fitness qualifications from the American Council of Exercise and National Strength and Conditioning Association, has been involved with several research projects, written a textbook on fitness and nutrition, and worked with fitness apps, fitness influencers, athletes, educational institutions, and more as an expert consultant.
The workout consists of six exercises, each performed in straight sets, completing all three sets of each exercise together and then resting for specified periods between sets. The exercises include:
- Kettlebell Goblet Squat - Stand upright, holding a kettlebell tight to your chest. Push your hips back and squat, then drive through your feet to return to the starting position.
- Kettlebell Swing - Perform this exercise with specified sets and reps, and rest for a 60-second period between sets. The kettlebell swing can provide a great cardio challenge if a lighter weight and higher number of repetitions are used.
- Kettlebell Overhead Press - Perform 3 sets of 10-12 reps with a 60-second rest period. This exercise is a classic for building upper body strength.
- Kettlebell Front Raise - Perform 3 sets of 12-15 reps with a 45-second rest period. This exercise targets the anterior deltoid, the front part of the shoulder.
- Kettlebell Single-Arm Bent-Over Row - Perform 3 sets of 10-12 reps on each side with a 60-second rest period. This exercise works the back muscles, especially the latissimus dorsi.
- Kettlebell Upright Row - Perform 3 sets of 12-15 reps with a 45-second rest period. This exercise targets the middle deltoid, the muscle that caps the shoulder.
Kettlebells are unique in their design, making them ideal for making exercises more unstable and supporting exercises that involve high momentum. This adds an element of instability to the workout, engaging more stabilizer muscles in each repetition. Dynamic exercises like the kettlebell swing require you to move quickly, making them a great option for developing strength and explosive power.
Remember, safety is paramount when performing any exercise. If you are new to kettlebell training, it's recommended to start with lighter weights and gradually increase as you become more comfortable and confident with the movements.
With Domenic Angelino's full-body kettlebell workout, you can expect a challenging and effective workout that will help you build muscle, improve endurance, and enhance your overall fitness.
