The best thing about kettlebell superset workouts is the dynamic nature of the exercises. It improves your range of movement as well as strength and also helps you reach your fitness goals faster. One of the biggest kettlebell workout benefits is that it gives you the dual benefit of strength training and cardio, proving to be the most effective way to train.
A superset workout includes exercises that are performed back to back without taking any breaks in between. You can choose to train various muscles at once or create a compound training routine by mixing up the muscle groups.
What are Supersets and Why Do They Work?
As mentioned before, a superset workout requires you to perform two types of exercises back to back. The goal is to reduce the rest that you take between each set. With supersets, the first set of an exercise is completed and you move on to the first set of the second exercise. Then you move on to the second set of the first exercise. The number of sets in each superset depends upon your level of training. There are various types of superset kettlebell exercises:
- Push-Pull Supersets: This includes two muscle groups that perform opposite functions. For instance, a superset can include exercises for the back and the chest.
- Upper lower supersets: In this kettlebell workout you will train one muscle group from the upper body and the other one from the lower body.
- Pre-exhaustion compound-isolation sets: This is a superset workout where you train a single group of muscles, including compound exercises that also include the same muscle group.
- Cluster sets: This training method is for advanced athletes. It requires you to perform several compound exercises in mini sets with higher resistance.
Getting Started with a Kettlebell Superset
In order to start your kettlebell superset, you will need two low-medium weight kettlebells. Start with 5kg and move to an 8 or 10kg kettlebell for the last superset. The weight that you choose should allow you to complete at least 10 repetitions of each exercise without experiencing muscle failure.
Before you begin your kettlebell workout, make sure that your whole body is warmed up. Start from the neck and work your way to the ankle, warming up all your joints. Take a break of 30 seconds to 1 minute between each superset. You should work your way up to a point where you can complete all the supersets mentioned in the routine back to back.
Kettlebell Superset Routine
Here is a routine consisting of six exercises that you can break down into supersets.
Superset 1
This set is designed to give you a complete upper body workout.
1. Rolling Thunder
Number of Repetitions: 10 on each side
- Lie down on your back to start this superset workout.
- Hold one kettlebell in each hand and place them by your chest.
- Keeping one hand in the starting position, lift the other hand up straight in front of your chest and twist the torso slightly.
- As you lower the hand, repeat this movement with the second hand.
- Make sure that your repetitions are smooth
- Pull your core in and press your lower back against the floor when you are in a neutral position to avoid any injuries.
2. Renegade Row
Number of Repetitions: 10 on each side
- This exercise with kettlebell benefits your core immensely.
- Start in a straight plank position such that your hands are placed on the kettlebell.
- You can support your feet against a wall when you are getting started for more stability.
- Row one hand up holding the weight, ensuring that your elbow moves towards the hips.
- Lower the hand and repeat on the other side.
- Make sure that the core is fully engaged to prevent any rotation of the hips.
Superset 2
This superset is designed for dynamic strength. Make sure that you keep the core engaged during this kettlebell workout to prevent the weight from getting you out of position.
1. Windmill
Number of Repetitions: 8 on each side
- Stand with your feet a little wider than shoulder width.
- Hold a kettlebell in one hand and lift it straight up over your head while extending the other arm sideways, parallel to the floor.
- The body weight must be biassed towards the side that is holding the kettlebell.
- Keep your eyes on the kettlebell, holding it in place and lower the torso such that the free hand touches the floor.
- This is a great exercise to improve your stability.
2. Figure of 8
Number of Repetitions: 12
- Start with your feet shoulder-width apart.
- Hold the kettlebell in one hand and take it between your legs.
- Then circle around one leg from the outside. While doing this pass it to the other hand.
- Repeat this on the other side as well.
- The idea is to keep the flow and count one repetition only once the kettlebell circles around both the legs, making a figure 8.
Superset 3
This is the perfect finisher for your superset with a great workout for your abs.
1. Angel Press
Number of Repetitions: 10
- Start by sitting on the floor with your legs stretched out, back straight and knees slightly bent.
- Hold a kettlebell in each hand and lift it overhead.
- Gently lower the torso towards the floor while pulling the kettlebells towards your chest.
- Contract the abs and raise your torso to the starting position.
- Remember to roll through the spine as you lower your body. This prevents injuries and gives you a great workout for your abs.
2. Plank Press
Number of Repetitions: 10 on each side
- Start in a plank position ensuring that your body is making a straight line from the head to your heels.
- Place the kettlebell on one side of the body.
- Reach in from under the torso with the opposite hand and drag the kettlebell across to the other side.
- Switch hands and repeat the movement.
- To increase the difficulty level of the workout, move the kettlebell further away from the side of your body. You can also raise the kettlebell off the ground with a stepper or any raised surface. This trains a different group of muscles.
Each kettlebell superset should be completed three times before moving on to the next one. If you can do the supersets without any break in between the sets easily, then try to eliminate breaks in between each superset as well. In this case, you will take a break after repeating the whole circuit, repeating each superset once.
Conclusion
While kettlebell superset training is known to benefit you immensely, it is also quite challenging and physically demanding. If you plan to start this form of training, you must also become aware of the risks involved.
Overall, supersets are very safe. The biggest risk with this form of training is fatigue which may lead to poor posture and technique. With kettlebell workout, especially, the exercises are extremely physically demanding. It leads to poor technique if you do not pay attention and can also increase the risk of injury.
When you are starting out, choose exercises that are simpler to perform. It is also a good idea to begin with a lower resistance. Increase the weight or resistance only when you can perform the entire circuit with the right posture and technique. If you are unsure of how to perform kettlebell exercises, work alongside an expert.
