Slow & Steady Kettlebell Workout

While training fast has its time and place, there are numerous benefits to decreasing your tempo and training slowly. Decreasing your speed and increasing your time under tension is one way to progress or intensify an exercise. In addition to building stability and mobility, doing exercises slowly ensures you build strength throughout the full range of motion, as opposed to only during particular portions of the exercise. Another awesome benefit of slow training is it gives you an amazing muscular burn, without the need for a heavy weight! You can get a great workout using a light weight or even just bodyweight.

Complete 2-3 rounds (the slower you go, the bigger the burn!):

  • Tempo deadlift (at least 10s per rep) 8

  • Tempo side lunge (at least 10s per rep) 5 per side

  • Pushup hold 10-30s (if pushups are hard for you, do 10s; if they’re easy for you, increase the time of your hold!)

  • Tempo split squat (at least 10s per rep) 5 per side

  • Bent row hold 15-30s per side (start with 15s; if it’s too easy, increase your time)

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