5 Minute Kettlebell Workout in the Frontal Plane

Guest Kettlebell Workout by Amy Linford

As a PT that specialises in rehab and mobilisation, I have come across a common issue, that most clients are dominant in the sagittal plane and neglect their frontal and transverse movements. I ask them why and generally the response is that the exercises are hard or boring.

In my studio I have kettle bells, trx straps and space as I believe that’s all you need for a total workout. Any way, after researching and listening to my clients wants and needs I decided that a short movement sequence with a kettle bell could help them become better movers and have more mobility leading them to a stronger goal.

I often use this workout as a warm up with my more advanced clients, with or without the kettle bell.

WARM UP:

General mobility sequence to loosen all joints and prep the body. nothing too crazy

CIRCUIT:

1. 8 single arm swings with side step, each direction swing the bell when its at the top, side step step to the left when using your right arm, step together first, then open out into swing stance so as not to smash your knees
2. 8 single arm snatch with a side split jump, each direction start standing with bell by your side as you snatch the bell up, jump to the side and land in a lunge position if the bell is in your right hand, have your left leg in the front of the lunge
3. 8 single arm clean and press with side lunges, each side start standing tall with the bell by your side as the bell is in the clean position, lunge to the side of the bell return to stand as you press gently lower and repeat
4. 8 high windmills, begin the movement sequence as you’re reaching to the floor pause and take a side step step feet together first before returning to windmill position  if the bell is in your right hand, step left
5. 16 renegade row, 8 in each direction lift the bell in your right hand first reposition about a foot to the right of your starting point then lift the left bell and reposition it where the right one was, so your moving to the right each time you complete a lift. move your feet as you go repeat in the opposite direction
6. 2 turkish get ups each side, when at the top of the movement take a side step

Visit Amy’s website at www.trainwithamy.co.uk