2 Mantis Get Up Variations using a kettlebell.
- Mantis Get Ups Goblet Hold
- Mantis Get Ups Racked
Kettlebell Exercises
Kettlebell Dead Lift Single Leg | EPIC Interval Training
Here are 3 variations of the kettlebell dead lift using a single leg.
- Single leg dead lift with 2 hands
- Single leg dead lift with opposite hand
Level 1
Soft knee on the standing leg, flat, neutral spine, kettlebell in both hands
Level 2
Kettlebell in opposite hand
Level 3
Kettlebell in same hand as standing leg
Kettlebell Lunge Swing | EPIC Interval Training
This kettlebell exercise combines a step back lunge and swing in the same motion.
The kettlebell rests in the same arm as the front leg. As you step back into a lunge let the kettlebell swing backwards. As you stand swing the kettlebell forward to shoulder height.
Kettlebell Crossover Lunge | EPIC Interval Training
One variation of a kettlebell step back lunge.
Level 1
Goblet or suitcase: Step back at a diagonal dropping the back knee just before it hits the ground. There should be about a foot of space between the front heel and back knee. Keep the chest high and abs tight.
Level 2
Racked position
Level 3
Kettlebell overhead
3 Kettlebell Sit-Up Exercises | EPIC Interval Training
Work your abs and core hard with these 3 variations of the kettlebell sit-up
- Weighted Sit up with a press
- Weighted sit up into standing
- Atomic Sit up
Level 1
Weighted sit up with Press: Feet planted flat on the floor with knees bent. Lean back as the kettlebell reaches for the floor behind your head. Sit up and press the kettlebell overhead.
Level 2
Weighted sit up and stand: Sit up and reach the kettlebell forward to help you stand. End in a goblet hold position.
Level 3
Atomic Sit up. Add a goblet overhead press to the top of the movement
Kettlebell Bent Over Rows | EPIC Interval Training
One variation of a kettlebell step back lunge.
- Bent over rows single arm
- Bent over rows double arm
Level 1
Step one foot forward bending the front knee. Hinge forward from the hips with a neutral, flat back. Retract the shoulder blades and row the bell into the ribs.
Kettlebell Bicep Curls | EPIC Interval Training
3 Variations of a bicep curl using the kettlebell goblet hold and bottoms up grip.
- Kettlebell bicep curls Goblet Hold
- Kettlebell bicep curls Goblet Hold/Alternating
- Kettlebell bicep curls Bottoms up Grip
Level 1
Tall posture/full contraction & extension, goblet hold with a flat open palm.
Level 2
Firmly grip the center of the handle while stabilizing the bell upside down.
Kettlebell Calf Raisies | EPIC Interval Training
These 3 Calf Raises using the kettlebell in suitcase, racked and overhead position will really give your calves a workout.
- Calf Raises with Suitcase Hold
- Calf Raises in Racked Position
- Calf Raises in Overhead Position
Level 1
Keep the abs tight. Legs straight. Lift as high as you can up on the toes. Keeping the weight even between the pinky and big toe.
Level 2
Racked: Clean the kettlebells into a racked position.
Level 3
Press the kettlebell overhead. Flex the upper abs. Keep the kettlebells in line with the shoulders.
Kettlebell Squat Variations | EPIC Interval Training
The kettlebell clean is a power exercise that swings the kettlebell to the rack position & builds both strength and coordination.
Level 1
Goblet Squat: Hold on to one kettlebell by the base. Step the feet to shoulder width apart or slightly wider with a small external rotation from the hips. Sitting the weight down and back into the heels, keep the chest up as you lower, and push through the heels to stand.
Level 2
Racked Squat: Cleaning both kettlebells to a racked position
Level 3
Single Arm Overhead Squat
Kettlebell Cleans | EPIC Interval Training
The kettlebell clean is a power exercise that swings the kettlebell to the rack position & builds both strength and coordination.
Level 1 Single Arm Clean
With the thumb slightly turned in toward the body, swing the kettlebell back between the legs. As you begin to swing out pull the kettlebell up the midline of the body. Allow the bell to rotate in your hand so that it turns around the wrist and ends in a racked position.
Level 2 Double Arm Clean:
Keep both thumbs turned out on the preliminary back swing. Once racked keep both elbows close to the ribs and both knuckles underneath the chin.
