Yes, lockdown was meant to be the excuse you needed to stay at home and focus on yourself. But we’d bet that, like most of us, despite your early enthusiasm, stocking your home gym and tuning into Instagram Live workouts, you’re still not quite the Adonis you hoped to be.
Fear not – the “kettlebell two-hands anyhow” fuses a biceps curl with the functional deep squats that you need to ensure that mobility and total-body strength are not sacrificed on the altar of T-shirt muscle.
“With the anyhow, everything works through the whole range of motion,” explains Men’s Health fitness editor Andrew Tracey. “Your shoulders, back, legs, biceps – your entire body has to maintain tension throughout the rep.
“Think of each cycle as an individual rep,” he continues. “Aim for quality: I do six or seven reps in 10 minutes, for example.” Each cycle should last for 30-40 seconds. Try three savage, 10-minute sets of this a week and you can expect measurable muscle gain in a month. This is your big ticket.
Stand Tall
Start with your feet at shoulder width, your knees soft and a kettlebell in each hand at shoulder height. Press the weight in your left hand.
Sinking Feeling
Keep your eye on the kettlebell above you and sink into a deep squat, slowly. Watching the weight helps to bring your body down in an upright position.
Arm Yourself
Stay in a squat, your feet flat on the floor. With your left hand still extended, lower the kettlebell in your right, then curl it back up to your shoulder.
Round Again
Stand up, keeping your hand extended overhead. Lower it slowly, press up with your right and repeat on the opposite side for your first cycle.
Bulldog Gear - Box Kettlebells
Go back to basics with Bulldog Gear's cost-effective Box Kettlebell Collection. Not only does they look absolutely mean, but they comes in weights starting at 4kg, going all the way up to 40kg. Each kettlebell's tacky grip also helps you stay in control during sweaty workouts.
Using electronically automated weight increments housed in one unit, this adjustable kettlebell lets you swap weights – ranging from 5.5kg to 19kg – in seconds. It also links to an app on your phone, which you can use to track reps, sets and other metrics, as well as follow a variety of virtual workouts.
Bowflex SelectTech Adjustable Kettlebell
Bowflex has bought the kettlebell into the future with their SelectTech Adjustable Kettlebell. With a twist of the dial, you can switch between six different weights ranging from 3.5 to 18kg. The plates that aren’t used remain in the dock, so your workout area remains tidy – perfect for home gyms.
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