{"id":17810,"date":"2017-07-29T11:39:21","date_gmt":"2017-07-29T18:39:21","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=17810"},"modified":"2025-05-28T13:38:09","modified_gmt":"2025-05-28T13:38:09","slug":"3-total-body-kettlebell-moves","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/","title":{"rendered":"3 Total Body Kettlebell Moves"},"content":{"rendered":"<p><a href=\"\/sign-up\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14440 size-full\" src=\"\/blog\/wp-content\/uploads\/2015\/07\/dolce-sign-up.png\" alt=\"dolce-sign-up\" width=\"635\" height=\"244\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/07\/dolce-sign-up.png 635w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/07\/dolce-sign-up-300x115.png 300w\" sizes=\"auto, (max-width: 635px) 100vw, 635px\" \/><\/a><br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2>3 Total Body Kettlebell Moves<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/12\/kettlebell-387x440.jpg\" alt=\"kettlebell\" width=\"287\" height=\"340\" class=\"alignright size-large wp-image-15869\">Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you\u2019ve mastered the basics, these are great movements to incorporate, especially for whole body conditioning. And start with a lighter kettlebell than you think you can handle, they can be quite deceiving!<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Russian Swing<\/h3>\n<p>This move typically allows for you to use a heavier kettlebell due to the range of motion, but start with a moderate weight.<br \/>\n\u2022\tStart with your feet in a squat-width stance.<br \/>\n\u2022\tReach down and deadlift the kettlebell, maintaining a strong back, shoulders back and stand.<br \/>\n\u2022\tTo give the kettlebell momentum, slightly swing the kettlebell back between your legs and up.<br \/>\n\u2022\tA Russian swing should go no higher than your shoulders.<br \/>\n\u2022\tAs you swing, be sure to really squeeze those glutes, as this will also give the kettlebell momentum (it\u2019s ok for the knees to slightly bend as you swing it back between your legs).<br \/>\n\u2022\tDepending on the weight you use, repeat for 3 sets of 10-20.<br \/>\n*This move differs from the American Swing based on range of motion. The American Swing would take the kettlebell all the way up and overhead with arms locked out. The more proficient you become with the Russian Swing, the more you can start to work up to the American Swing. Remember, you\u2019ll need a lighter weight for the American Swing compared to the Russian Swing.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Goblet Squats<\/h3>\n<p>\u2022\tStart with your feet in a squat-width stance.<br \/>\n\u2022\tReach down and deadlift the kettlebell, maintaining a strong back, shoulders back, grabbing the kettlebell by the side of the horns (rather than the top like in the swing) and stand.<br \/>\n\u2022\tKeeping the kettlebell off the body, squat as you would for an air squat, to the range of motion you are capable of while keeping your chest high. The kettlebell can help improve your squat by acting as a counterweight, really forcing your chest upright.<br \/>\n\u2022\tRepeat for 3 sets of 15 (you\u2019ll really feel that burn in your quads when you\u2019re done).<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Russian Twist<\/h3>\n<p>\u2022\tStart sitting on the ground.<br \/>\n\u2022\tReach your legs out in front of you with a slight bend in the knee.<br \/>\n\u2022\tGrab your kettlebell and touch the floor to your right, then switch and touch the floor to your left.<br \/>\n\u2022\tTo make this more challenging, you can lift your heels from the floor.<br \/>\n\u2022\tRepeat for 3 sets of 20.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 Total Body Kettlebell Moves Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you\u2019ve mastered the [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15869,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[],"class_list":["post-17810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Total Body Kettlebell Moves - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Total Body Kettlebell Moves - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"3 Total Body Kettlebell Moves Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you\u2019ve mastered the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/\" \/>\n<meta property=\"og:site_name\" content=\"The Dolce Diet\" \/>\n<meta property=\"article:published_time\" content=\"2017-07-29T18:39:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-28T13:38:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"1124\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/\",\"name\":\"The Dolce Diet\",\"description\":\"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg\",\"contentUrl\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg\",\"width\":990,\"height\":1124},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#webpage\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/\",\"name\":\"3 Total Body Kettlebell Moves - The Dolce Diet\",\"isPartOf\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#primaryimage\"},\"datePublished\":\"2017-07-29T18:39:21+00:00\",\"dateModified\":\"2025-05-28T13:38:09+00:00\",\"author\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\"},\"breadcrumb\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"3 Total Body Kettlebell Moves\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\",\"name\":\"Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"caption\":\"Admin\"},\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 Total Body Kettlebell Moves - The Dolce Diet","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/","og_locale":"en_US","og_type":"article","og_title":"3 Total Body Kettlebell Moves - The Dolce Diet","og_description":"3 Total Body Kettlebell Moves Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you\u2019ve mastered the [&hellip;]","og_url":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/","og_site_name":"The Dolce Diet","article_published_time":"2017-07-29T18:39:21+00:00","article_modified_time":"2025-05-28T13:38:09+00:00","og_image":[{"width":990,"height":1124,"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/","name":"The Dolce Diet","description":"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#primaryimage","inLanguage":"en-US","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg","contentUrl":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/12\/kettlebell.jpg","width":990,"height":1124},{"@type":"WebPage","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#webpage","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/","name":"3 Total Body Kettlebell Moves - The Dolce Diet","isPartOf":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#primaryimage"},"datePublished":"2017-07-29T18:39:21+00:00","dateModified":"2025-05-28T13:38:09+00:00","author":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c"},"breadcrumb":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-total-body-kettlebell-moves\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"3 Total Body Kettlebell Moves"}]},{"@type":"Person","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c","name":"Admin","image":{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo","inLanguage":"en-US","url":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","caption":"Admin"},"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/"}]}},"_links":{"self":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17810","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/comments?post=17810"}],"version-history":[{"count":3,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17810\/revisions"}],"predecessor-version":[{"id":46928,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/17810\/revisions\/46928"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media\/15869"}],"wp:attachment":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media?parent=17810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/categories?post=17810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/tags?post=17810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}