Kettlebell Workouts for Seniors and Older Adults
Kettlebell workouts are not just for whippersnappers – trust us! So what if a couple of grey hairs have crept through, and you’re not moving as fast as you once were. Just because you’re aging doesn’t mean you have to give up on fitness and personal health.
Our favorite friend the kettlebell is perfect for seniors and older adults because kettlebell workouts combine many fitness elements. This one simple tool will help build strength, flexibility, balance, and cardiovascular fitness!
Here are the best kettlebell workouts for the golden years!
1. The Kettlebell Squat.
You can work up to our favorite kettlebell move – the swing – by first mastering some smaller movements like a squat. Starting with a modified squat, hold the kettlebell in your hands while sitting and standing from a chair. When you are ready for an added challenge, remove the chair. Stand with your feet shoulder-width apart and bend at your knees and hips to move into a squat. Then drive through your heels to return to standing.
2. One or Two Hand Kettlebell Deadlifts
Once you are comfortable performing a squat, you can begin larger movements like a one- or two-hand deadlift. Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell in front of your thighs with one or both hands, palms facing in. Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. Keep your back flat and shoulders back. (Your torso should be almost parallel to the floor at the bottom of the movement.) Keeping your core tight, push through your heels to stand up straight. Keep arms straight as you lift the weight back to start. Pause at the top and squeeze your butt.
3. Kettlebell Swing.
Now time to try the thrusty swing. Stand with feet slightly wider than hip-width apart. Start swinging by snapping your hips rather than using your shoulders and use momentum to raise the kettlebell so that it swings to about shoulder height, then back between your legs. Your back should always stay straight and exhale as you swing the kettlebell up. This movement helps build lean muscle and maintain bone strength, endurance, and balance as well as reaction time.
4. Kettlebell Half Get Ups
Now for something a little more complex. The half get ups are a great exercise for improving balance and coordination. Lie on your back with one arm up holding the Kettlebell. Reach up with hand holding the kettlebell while lifting the opposite knee keeping the foot on the ground. Make sure you keep your eye on the kettlebell the whole time and your wrist remains straight. We also suggest practicing the movement empty handed before adding the kettlebell — remember, form over function!
5. Kettlebell Bent Over Row
Think about when you pick up your grandchild from their playpen — It’s almost like you’re doing a bent over row! So, picture the kettlebell as a little lighter or heavier (and quieter) version of your grandkid. Lean forward about 45 degrees with the kettlebell hanging around your shin. Keep your weight back on your heels and bend your knees. Your lower back should be flat from shoulder to hips. Then row the kettlebell up towards your hip as if being pulled by your elbow. Pause for a couple of seconds and squeeze your shoulder blades together, then slowly lower the kettlebell back down.
6. Reverse Lunges
Kettlebell lunges are an extremely powerful exercise for developing strong legs and booty. Standing with your feet together and holding the kettlebell at your chest with both hands, take a large step back with one leg, bringing your knee almost to the floor. Then, return to a standing position and repeat on the opposite leg.
You can build your kettlebells workout gradually. And increase the weight of the bell only when you can easily perform multiple reps of a movement. If you experience discomfort, discontinue the movement.
Don’t forget, it’s never too late to get in the best shape of your life! F3 Wellness Connections would love to be part of your journey to a healthy and fit lifestyle. Check out our personal training and online class options to get started!