Video Series: Super Six Series

Most people make a New Year’s resolution to begin or restart their fitness program. Unfortunately, without proper planning – and even medical clearance if there are certain health constraints – the typical fall-off rate is six weeks.

Mackie & Spencer are going to offer full body, kettlebell resistance exercises over the next six weeks to kickstart your fitness plan in the new year and beyond.

Once we’re done, you’ll have a Super-6 Kettlebell routine that can be performed anywhere with limited equipment – one kettlebell.

In this series:

Kettlebell Single Arm Row with Regression to Two-Handed Rows:

Kettlebell Single Arm Row with Regression to Two-Handed Rows:

This versatile exercise targets your back, shoulders, and arms while promoting better posture and core stability. It offers a customizable approach, allowing you to start with the regression of using both hands before progressing to single-arm rows.

Execution:

  1. Initial Position: Begin by standing with your feet shoulder-width apart, a kettlebell placed on the ground in front of you. Assume a hip-width stance with both hands gripping the kettlebell handle.
  2. Two-Handed Rows (Regression): To start with the regression, inhale as you perform two-handed kettlebell rows. Bend at your hips and knees slightly, keeping your back straight and core engaged. Pull the kettlebell towards your chest, squeezing your shoulder blades together.
  3. Single-Arm Rows (Progression): Once you’ve mastered the two-handed rows, progress to single-arm rows. Hold the kettlebell with one hand, and with the other hand free, bend at your hips and knees, and pull the kettlebell towards your chest while maintaining balance and stability.
  4. Full Range of Motion: In both variations, focus on a full range of motion, extending and contracting your muscles fully. Maintain a neutral spine and avoid rounding your back during the exercise.
  5. Repetition: Complete the desired number of repetitions, whether you’re performing two-handed rows or progressing to single-arm rows.

Tips:

  1. Start with Two Hands: If you’re new to this exercise, begin with the two-handed row variation to build strength and familiarity.
  2. Weight Selection: Choose a kettlebell weight that allows you to perform the exercise with proper form and control.
  3. Engage Core Muscles: Keep your core tight to support your lower back and maintain stability during the rows.
  4. Smooth and Controlled: Whether using one or two hands, maintain smooth and controlled movements to maximize muscle engagement.
  5. Progress Gradually: Once you’re comfortable with two-handed rows, gradually progress to single-arm rows for an added challenge.

This exercise provides a flexible approach to target various muscle groups in your upper body. Whether you’re starting with two hands or progressing to single-arm rows, it’s an excellent addition to your strength training routine.

Kettlebell Swing & Clean-to-Lateral Lunge

Kettlebell Swing & Clean-to-Lateral Lunge:

This dynamic exercise is a powerhouse for engaging multiple muscle groups, including the hips, glutes, core, and legs. By incorporating this movement into your full-body workout routine, you can expect to experience improved strength, enhanced mobility, and increased coordination.

Execution:

  1. Setup: Begin by standing with your feet shoulder-width apart, with a kettlebell resting on the ground just in front of you. Adopt a hip-width stance and use one hand to grip the kettlebell handle.
  2. Kettlebell Swing: Inhale deeply as you kick off the exercise with a single-arm kettlebell swing. Hinge at your hips, allowing the kettlebell to swing back between your legs. Then, with explosive force, thrust your hips forward, propelling the kettlebell upward to chest height. Harness the momentum created by your hip movement.
  3. Clean Transition: Exhale as you seamlessly transition into the clean phase. Pull the kettlebell towards your shoulder while simultaneously bending your elbow, effectively “catching” the kettlebell in a racked position. Keep your core muscles engaged throughout this part of the exercise.
  4. Lateral Lunge: Inhale once again as you move into a lateral lunge. Take a step to the side and bend the knee of the leg you stepped with, ensuring the other leg remains straight. The kettlebell should still be securely held in the racked position close to your chest.
  5. Return to Start: Exhale as you push off the bent leg, smoothly returning to the starting position. Maintain control of the kettlebell in the racked position throughout this phase.
  6. Repetition: Repeat the entire sequence—swing, clean, and lateral lunge— for 8-12 repetitions on one side. Then, switch to the other side to achieve a balanced workout.
This exercise is a fantastic addition to your fitness routine, offering a full-body challenge that enhances strength, mobility, and coordination.

Kettlebell Goblet Squat

Kettlebell Goblet Squat:

  1. Starting Position: Begin by holding a kettlebell close to your chest with both hands. Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
  2. Body Alignment: Keep your chest lifted, shoulders back, and your core engaged for stability. Ensure your back is straight, and your gaze is forward.
  3. Squat Descent: Inhale as you initiate the squat by pushing your hips back and bending your knees. Lower your body toward the ground, keeping your back straight and maintaining the kettlebell close to your chest.
  4. Squat Depth: Continue descending until your thighs are parallel to the ground or as low as your mobility allows without rounding your back. Your knees should be in line with your toes.
  5. Pause: Hold the bottom position for a moment, ensuring stability and maintaining proper form. Keep your core engaged, and your weight evenly distributed through your feet.
  6. Squat Ascent: Exhale as you push through your heels and extend your knees and hips to return to the starting position. Keep the kettlebell close to your chest throughout the movement.
  7. Repetition: Complete the desired number of repetitions, focusing on controlled and fluid motion.

Tips:

  • Keep the kettlebell close to your chest throughout the exercise to engage your core and maintain balance.
  • Ensure your knees track in line with your toes to prevent excessive stress on the joints.
  • Maintain a neutral spine and avoid rounding your back during the squat.
  • Control the descent and ascent to maximize muscle engagement and stability.
  • Gradually increase the weight of the kettlebell as your strength improves.
The Kettlebell Goblet Squat is an effective lower-body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It also promotes mobility and flexibility in the hips and ankles. Incorporate this exercise into your leg workout routine to build strength and improve overall lower body function.

Kneeling Kettlebell Chop and Lift with Bicep Curl to Overhead Press

Kneeling Kettlebell Chop and Lift with Bicep Curl to Overhead Press:

  1. Starting Position: Begin by kneeling on one knee with the other foot planted on the ground in front of you. Hold a kettlebell with both hands at your chest, wrapping your hands around the horns of the kettlebell, and ensure the bell side faces up.
  2. Eccentric Bicep Curl (Chop): Inhale as you slowly lower the kettlebell diagonally to the side of the leg where the knee is on the ground. This controlled descent is an eccentric bicep curl, engaging your biceps and core.
  3. Bicep Curl (Lift): Exhale as you diagonally lift the kettlebell back to your chest, performing a bicep curl. Keep the movement controlled and focus on contracting your biceps.
  4. Overhead Press: Inhale again as you continue the diagonal motion, lifting and pressing the kettlebell across your body overhead. Ensure proper shoulder alignment and engage your core throughout the overhead press.
  5. Return to Starting Position: Exhale as you slowly and controllably come back to the starting position, following the same diagonal path. Maintain stability and control throughout the entire movement.
  6. Switch Sides: After completing the desired number of repetitions on one side, switch to the other knee and repeat the exercise to ensure balanced development.
Tips:
  • Maintain a stable kneeling position by engaging your core and keeping a good posture.
  • Control the kettlebell throughout the eccentric bicep curl, bicep curl, and overhead press.
  • Emphasize smooth transitions between each phase of the movement.
  • Choose a kettlebell weight that challenges you while allowing for proper form.
  • Incorporate this exercise into your workout routine for a comprehensive upper-body and core workout.
The Kettlebell Chop and Lift with Bicep Curl to Overhead Press is a dynamic, full-body exercise that targets multiple muscle groups, including the core, shoulders, biceps, and legs. It combines fluid movements for an effective and engaging workout. Include this exercise in your training routine to enhance strength, coordination, and overall functional fitness.

Kettlebell Tricep Push Up

Kettlebell Tricep Pushup:

  1. Starting Position: Begin in a plank position with your hands placed on the handles of two kettlebells and wrists directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core.
  2. Descent: Inhale as you lower your chest towards the ground, keeping your elbows close to your body to target the triceps. Ensure a controlled descent, avoiding excessive arching or sagging of the back.
  3. Pushup Ascent: Exhale as you push through your palms, extending your arms back to the starting plank position. Fully straighten your arms at the top of the movement.

Regression (Easier):

  • Perform the tricep pushup on an elevated surface, such as a bench or step, to reduce the intensity.

Progression (Harder):

  • Elevate your feet on a stable surface to increase the challenge on your triceps and core.

Tips:

  • Maintain a neutral spine throughout the movement.
  • Keep your elbows pointing backward rather than flaring out to the sides.
  • Engage your core to prevent your hips from sagging or lifting.
  • Choose a kettlebell weight that allows for proper form and progression.
  • Perform the exercise in a controlled manner to maximize effectiveness.

The Kettlebell Tricep Pushup is an effective upper-body exercise that targets the triceps, chest, and shoulders. The regression and progression options allow you to tailor the exercise to your fitness level. Include this variation in your strength training routine to enhance tricep strength and overall upper body stability.

Kettlebell Overhead Press and Lunge

Kettlebell Clean to Overhead Press with Reverse Lunge:

  1. Starting Position: Stand with your feet shoulder-width apart, a kettlebell on the floor between your feet. Hinge at your hips and bend your knees to grasp the kettlebell with one hand. Keep your back straight, chest up, and core engaged.
  2. Clean Movement: Inhale as you explosively lift the kettlebell by extending your hips and knees. Pull the kettlebell up to shoulder height, using the momentum generated by your lower body. Keep the kettlebell close to your body during the clean.
  3. Rack Position: Catch the kettlebell at shoulder height, allowing your elbow to bend and your palm to face inward. This is the rack position. Ensure your wrist is neutral, and your elbow is close to your body.
  4. Overhead Press: Exhale as you press the kettlebell overhead, fully extending your arm. Keep your core tight and maintain a stable stance. Your arm should be straight, and the kettlebell should be directly above your shoulder.
  5. Reverse Lunge: Inhale as you take a step back with the opposite foot from the arm holding the kettlebell. Lower your body into a reverse lunge, bending both knees to create a 90-degree angle with each leg.
  6. Lunge Ascent: Exhale as you push off the back foot, returning to a standing position. Simultaneously, lower the kettlebell back to the rack position at shoulder height.
  7. Clean to Overhead Press (Continued): Repeat the clean and overhead press for the desired number of repetitions on one side before switching to the other side.
Tips:
  • Maintain a stable and braced core throughout the entire movement.
  • Ensure proper kettlebell form during the clean, avoiding excessive swinging.
  • Keep your shoulders away from your ears during the overhead press.
  • Control the descent of the kettlebell during the reverse lunge.
  • Choose a kettlebell weight that challenges you but allows for proper form.
The Kettlebell Clean to Overhead Press with Reverse Lunge is a compound exercise that targets multiple muscle groups, including the shoulders, legs, and core. It enhances strength, stability, and coordination. Include this dynamic movement in your full-body workout routine for a comprehensive and efficient workout.
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