The three ‘essential’ kettlebell exercises for health and longevity, according to an expert strength coach
The three ‘essential’ kettlebell exercises for health and longevity, according to an expert strength coach
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Here’s how to start getting in ‘the best shape of your life’ with just one kettlebell. “I’ve been lifting weights since 1965, coaching since 1979, I just broke the national record for the clean and jerk in my age group, I’m stronger than anybody you know, and I’m 67,” he adds, by way of a CV. John also invented the goblet squat, which is now a staple move in a host of strength training routines.
But why the kettlebell? This free weight often sits overlooked while gym-goers make a beeline for shiny new machines. “Because you can stick a kettlebell in the corner of any room in your house and you have a whole gym,” John says. “You can get your cardio work done, your mobility work done, your flexibility work done and increase your strength. It is a one-stop shop for training.”.
Once you’ve been won over by the kettlebell’s many benefits, the only thing standing between you and “the best shape of your life” is knowing how to use it effectively. Luckily, John is here to help with that too. Below, he shares his three founding principles for successful kettlebell training, and a three-move workout which applies each of them to impressive effect.
You might be familiar with body part splits or bro splits – a training method which involves choosing a muscle group or two to target on different days of the week. But to John, this way of working out has another name: “Frankenstein’s monster training”.
“This is a horrible way for 99.99 per cent of your readers to train,” he says. “The body is one piece. Walking does wonders for the spinal column, and the eyes and the vestibular system; it’s not just for your feet, ankles, legs or butt, it’s a whole-body movement. Getting away from that way of thinking is so much healthier for most people.”.
