One-sided relationships are rarely healthy — unless you’re talking about unilateral training.
This 15-minute kettlebell workout uses just one kettlebell, meaning one side of your body is constantly off-kilter.
Supporting weight on just one side of your body at a time offers benefits that evenly loaded strength-building moves inevitably miss. “When you work each side independently, you’re able to laser in on just those muscles, so you can perfect your technique, spot weaknesses, and really control each rep,” says certified strength and conditioning specialist Mike Robertson.
While your legs, butt, shoulders, and back are the main stars of this routine, they’re not the only ones being challenged. “Your core is working twice as hard to correct a rotational pull from the weighed-down side,” says Robertson, who created the workout here.
How To Do This 15-Minute Kettlebell Workout
Peep the demo video below for a full run-down of what each move looks like. Two or three times a week, complete this circuit using a kettlebell (“It allows for a more natural hold than a dumbbell,” says Robertson). Begin with the first exercise and rest for 30 seconds before moving on to the next. Repeat two times for a total of three rounds.
You’ll need: One kettlebell and either a step, box or bench. Training at home? Sub the kettlebell for a full waterbottle or bucket with a handle.
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Watch one of our WH staffers perform the moves in this video:
Equipment in this video is sponsored by Rebel Elite Fitness
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Offset Kettlebell Front Squat
Stand with your right elbow bent, your hand holding a kettlebell in front of your shoulder, feet slightly more than hip-width apart. Bend your knees and push your hips back until your thighs are parallel to the floor. Reverse movement to return to start.
That’s one rep; do eight to 12. Repeat on the other side.
One-Arm Military Press
Stand with your right elbow bent and out to the side, your hand holding a kettlebell just above shoulder height. Brace your core and press the weight overhead, fully extending your right arm. Control the weight as you lower it back down to your shoulder.
That’s one rep; do eight to 12. Repeat on the other side.
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Sprinter Step-Up
Hold a kettlebell in your right hand at shoulder height, elbow bent, then place your right foot on a low bench. Push through right leg to step onto the bench as you lift your left leg in front of you, knee bent 90 degrees. Step back down to return to start.
That’s one rep; do eight to 12. Repeat on the other side.
Unsupported Kettlebell Row
Hold a kettlebell in your right hand and, keeping a flat back and slightly bent knees, bend forward at the hips until your torso is almost parallel to the floor. Brace your core as you pull the weight to your side. Lower it to return to start.
That’s one rep; do eight to 12. Repeat on the other side.
Looking for more ways to use your kettlebell? Here’s a kettlebell workout you can do even if the gym is packed, plus here’s how to pick the right weight for your workout.
