Incorporating a kettlebell into your workout is great for strengthening and improving balance, making it a favorite piece of workout equipment for boxing training.
5 Kettlebell Exercises
1. Kettlebell Swings (25 reps)
Stand with your feet slightly wider than shoulder-width apart and your knees slightly bent
Holding the kettlebell with both hands, swing it back between your legs to create momentum
Push your hips forward and engage your core as you swing the kettlebell out in front of you, bringing it up to chest height before bringing it back down
Repeat 25 times
*Note: You’re not using arm strength here, you’re popping your hips for leverage. Make sure you breathe out as you swing the kettlebell forward.
2. Kettlebell Deadlifts (15 reps)
Straddle your kettlebell with your feet hip-width apart
Bend at the knees with your hips up and back flat
Grab your kettlebell with both hands and stand straight up
Lower the kettlebell back to the ground by bending at the knees
Keep your arms straight throughout the motion
Breathe out as you come back up
Repeat for 15 reps
3. Kettlebell Around The World (10 reps each side)
Start with your feet shoulder-width apart and hold the kettlebell in front of your pelvis with both hands
In a controlled movement, swing the kettlebell to the right around your body by switching hands in the front and back
Repeat this motion to the right for 10 reps
Switch directions and repeat for 10 more reps
4. Kettlebell Romanian Deadlifts (10 reps each side)
Stand with your feet shoulder-width apart
Bend at the hip and pick up the kettlebell with your right hand
Keep your legs and back straight, shoulders tight
Keep your arm extended as you straighten back up
As you bend back down, lift your left leg straight out behind you
Keep your back flat like a tabletop - it’s all about balance
Remember to breathe out and squeeze your glutes at the top as you come up
Repeat for 10 reps
Switch sides and repeat for 10 more reps
5. Kettlebell Boxer Twists (25 reps)
Sit on the ground with your knees bent and feet pressing firmly on the floor
Lean back slightly while keeping your back straight and holding the kettlebell by the horns at chest level
Twist your torso to the right and return to center, then twist to the left and return to center
Repeat moving from side to side for 25 reps
For an added challenge repeat these five exercises 2 more times.
Awesome job! Don’t forget to cool down with some stretching and refuel your body with enough protein for recovery and repair. Exercising with a kettlebell will increase your strength and improve your balance, two key focus areas for all boxers to up their skills in the ring or training at home. This makes kettlebell workouts a great asset to boxing training for fighters of all levels.
Don't Stop Just Yet
For more kettlebell exercises to add to your strength training routine, check out FightCamp Trainer Coach PJ’s five (5) kettlebell exercises. Head over to FightCamp’s library of training videos to find even more at-home boxing and strength training workouts you can do with or without equipment and learn how FightCamp can help you with your boxing and kickboxing journey.