If you’re looking to improve upper body strength and function, the kettlebell knockout is the perfect at-home friendly workout you can do using a single kettlebell, or multiple kettlebells based on your ability and strength.

Because this workout does contain some technical movements like the kettlebell swing and the one-arm clean, please be sure to watch the instructional videos I’ve linked below, and practice the movements beforehand using little to no weight.

Key points – use your hips to move the kettlebell up, and avoid rounding your lower back or shoulders throughout the workout.

When doing this workout at home, I highly recommend investing in an exercise mat to protect your floors and absorb shock. If you’re interested getting your first kettlebell, or purchasing additional ones, I recommend getting a cast iron kettlebell from CAP barbell on Amazon. I also highly recommend CFF FIT for those interested in higher quality kettlebells, which come with a lifetime warranty.
The Kettlebell Knock - Coconuts & Kettlebells

The Kettlebell Knockout

Instructions: Using a kettlebell, perform each movement controlled and with proper form.

Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:

3 rounds:

10 Double Handed Swing
8 Bent Over Row, each side
8 Push-ups

3 rounds:

10 Double Handed Swing
8 One-Arm Push Press, each side
8 One-Arm Clean, each side

Modifications

Perform 2 rounds of each set in the workout. Only chose a weight that is within your capabilities, and allows you to perform each movement controlled and with proper form.

Want more workouts like the one above? Check out my other strength workouts, or functional fitness workouts.

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