The Gym in Your Hand

/ Train Daly/

The kettlebell has long been regarded as the gym in your hand. The cast-iron device packs a big punch in a small heavy footprint, suitable for dozen of exercises from mobility to power. In fact, they’re so practical, they’re sold out everywhere these days. See why the majority of my own and client strength and conditioning is done with a kettlebell. Check out some of my favorite programming exercises used to introduce kettlebells to new clients. Starting from the ground to standing, mobility to strength to power. All you need is a mat and a bell to get a full body workout in an efficient and effective way.

Interested in learning more about how you can incorporate kettlebells into your own training? Let’s chat! Or head over to our marketplace for kettlebell programming delivered to you in app!

Movement Prep

Armbars - great starter exercise to learn how to hold the bell fully supported on your back, while learning to activate your glutes, mobilize your thoracic spine, and load your shoulders.

Armbars - great starter exercise to learn how to hold the bell fully supported on your back, while learning to activate your glutes, mobilize your thoracic spine, and load your shoulders.

Half Kneeling Halos - Progression from the ground onto one knee. This drill is great for improving both mobility and stability, in the hips and shoulders.

Half Kneeling Halos - Progression from the ground onto one knee. This drill is great for improving both mobility and stability, in the hips and shoulders.

Racked Marches - Increasing the demands again from kneeling to standing, mobilizing and stabilizing the hips and core, while learning the rack position.

Racked Marches - Increasing the demands again from kneeling to standing, mobilizing and stabilizing the hips and core, while learning the rack position.

Strength

Goblet Squats - If you only did one exercise….Grab a bell, touch your knees to your thighs, and stand up tall. This lift is hard to do wrong. Enjoy improvements in both mobility and strength, through your ankles, knees, hips, and core.

Goblet Squats - If you only did one exercise….Grab a bell, touch your knees to your thighs, and stand up tall. This lift is hard to do wrong. Enjoy improvements in both mobility and strength, through your ankles, knees, hips, and core.

Sumo Deadlifts - This hip dominant exercise prepares you for the kettlebell swing, and teaches you the proper way to pick things up with your legs, maintaining a neutral spine.

Sumo Deadlifts - This hip dominant exercise prepares you for the kettlebell swing, and teaches you the proper way to pick things up with your legs, maintaining a neutral spine.

Split Stance Deadlifts - Increase load and demand in a split stance with one arm, specific to the asymmetrical stances we assume through activities of daily living and sport.

Split Stance Deadlifts - Increase load and demand in a split stance with one arm, specific to the asymmetrical stances we assume through activities of daily living and sport.

1 Arm Bent Over Rows - Strengthen your postural stabilizers and pull strength with this lat and bicep centric horizontal pull.

1 Arm Bent Over Rows - Strengthen your postural stabilizers and pull strength with this lat and bicep centric horizontal pull.

Overhead pressing - The lift you did all those armbars and halos for. An empowering feat of upper body strength, and a precursor to more advance Snatches.

Overhead pressing - The lift you did all those armbars and halos for. An empowering feat of upper body strength, and a precursor to more advance Snatches.

Power

Kettlebell Swings - the quintessential kettlebell skill. It’s the full expression of lower body power, having great carryover to athleticism.

Kettlebell Swings - the quintessential kettlebell skill. It’s the full expression of lower body power, having great carryover to athleticism.

Kettlebell Clean - A progression of the swing, and an exercise in itself, it’s a fundamental skill for racking the bell, used for many other exercises.

Kettlebell Clean - A progression of the swing, and an exercise in itself, it’s a fundamental skill for racking the bell, used for many other exercises.

Interested in learning more about how you can incorporate kettlebells into your own training? Let’s chat!