Author: Brandon LaRue

Kneeling Bottom’s Up Press

Kneeling Bottom’s Up Press

You wouldn’t think it, but simply flipping the kettlebell upside down exponentially makes this, and many other kettlebell training exercises, harder.

Additionally, the amount of work the bottom’s up press places on the stabilizer muscles makes it a very valuable exercise to the often neglected “small muscles.”

Try going bottom’s up in your kettlebell training and experience a whole new challenge.

Staggered Kettlebell Deadlifts

Staggered Deadlifts

Deadlifting is a basic human movement pattern that we all do everyday in our daily lives; however, we rarely do it in the traditional deadlifting exercise patterns, which doesn’t mean those are bad by any means, it simply means that perhaps we should modify our stances in our kettlebell training to simulate other human deadlifting movements.

Enter the staggered deadlifts. Utilizing this exercise in your kettlebell training provides another stimulus to the hamstrings, glutes, and low back that is more likely to occur in daily life.

Kneeling 1-Arm Press

Kneeling 1-Arm Press

Not only is this a great kettlebell training exercise for beginners because they have less joints that they need to control while overhead pressing, but it is also a great lesson in, “you can train around pain” in your kettlebell training.

Oftentimes people have a tweaked knee, ankle, or whatever and they completely shut down their kettlebell training regimen. This is silly.

You can always kettlebell train.

Explosive Kettlebell Deadlifts

Explosive Deadlift

This is another innovative way to develop lower body power within your kettlebell training. Loading the jump pattern has long been an effective way to enhance vertical jumping performance.

By adding the explosive deadlift in your kettlebell training, you can get triple extension accomplished, which is oftentimes thought of missing within kettlebell training.

Watch Coach Brandon, go light and do it right!

2 Hand Kettlebell Squat Clean and Press

2 Hand Kettlebell Squat Clean and Press

Once again, merging movements together to create total body kettlebell training exercise. Movements like this have a high metabolic demand as it stimulates so many muscle fibers.

Once again, knowing how to do kettlebell training exercises like this one can make you incredibly efficient in your training. This is why most kettlebell training sessions are only 15-30 minutes long, when the rest of the world spends 90-120 minutes at the gym. Who’s got time for that?!

Watch Coach Brandon, start light and do it right, and let’s get efficient!

Start-Stop Kettlebell Swings

Start Stop Swings

This kettlebell training exercise is not only a great exercise for beginners when learning how to do swings, but it’s also a great power developing exercise when you get more advanced in your kettlebell training.

Having to re-start the swing each rep requires a lot of energy for the body, so don’t be surprised when 10 start-stop swings challenge you more than 10 consecutive swings.

Watch Coach Brandon from every angle and start light and do it right. Progress from there.

Kettlebell Clean to Reverse Lunge

Clean Reverse Lunge

Kettlebell training is functional human movement at its finest. As proficiency develops, the amount of combinations of movements are endless within your kettlebell training.

Case in point are Clean Reverse Lunges. Begin by performing a clean from the ground and as you are catching the kettlebell, immediately descend into a reverse lunge.

Watch Coach Brandon and start light and do it right.

Hollow Hold March

Hollow March

Hollow holds are quite challenging in and of themselves in your kettlebell training program, but once you get good at any stability challenge, adding movement to them is not only more challenging, but it’s also intelligent as it’s training your body to be able to stabilize while moving, creating a safer movement for the bod.

Watch coach Brandon as he gets into a hollow position, uses his kettlebell as an anchor point, which also challenges the upper half of the trunk, and then mindfully flexes at the hip and marches. Notice how the low back stays flush to the ground.

Give the Hollow March a shot as part of your kettlebell training!

Eccentric Pushups

Eccentric Pushups

Don’t have a barbell and a bench press? No problem! You can get all the chest development you want with kettlebell training and bodyweight training. After working with hundreds if not thousands of people over the years, one thing is glaringly obvious, the bench press doesn’t translate to functional application of closed chain strength. There’s far too many humans who can bench press average to above average numbers but who are terrible at managing their entire body while doing pushups.

Pushup are the king of upper body exercises, and if you’re looking for a further challenge in your pushups, simply add eccentrics. 5 seconds on the way down and exploding up will humble any workout enthusiast.

Watch Coach Brandon from every angle, maintain stability throughout the movement, and give them a shot!

Close Grip Pushups

Close Grip Pushups

Think you’re pretty good at pushups? Then try this variation on for size to see how you handle them. Tip your kettlebell on it’s side so it’s stable, and then sandwich the body of the bell with your hands directly underneath your sternum.

Descent under control until your sternum touches the kettlebell and press back up to the starting position. Remember to keep your butt tucked and abs tight during this movement otherwise you’re not doing it correctly.

You’ll notice this pushup variation in your kettlebell training will really challenge your triceps, shoulders, and pecs.