I want to get stronger, do you? My two main hobbies are Tennis and Hiking/Hill Walking and for both I feel building additional muscle strength and core strength and stability would be beneficial – especially as I’m mid 40’s and that’s when muscle starts to really decrease. I don’t go to a gym so I feel I need something else to help build and maintain my strength for walking, scrambling (and playing tennis too).
To motivate myself I have created a 2 week Kettle Bell workout and thought I’d share it here with any other hikers interested in trying it out. The challenge is for just two weeks of 15 minutes a day with one Kettlebell (choose the best weight for you) I am not a fitness trainer, I just researched some exercises and put together a plan.
Scroll down to see the 14 day Kettlebell challenge and then details of how to do each exercise. I’ve added useful and short ‘how to’ videos I’ve found for each kettlebell exercise at the end of the post and you can download this PDF below to tick off as you complete each day. Let me know how you get on in the comments.
Why are Kettle Bell Exercises so good for hikers!
Kettlebell exercises are really great for hikers because they work so many different muscles at once. When walking up hills we need to use our legs, glutes, core, and upper body all together. Kettlebell exercises do the same thing by engaging all those muscle groups at once, important for carrying heavy back packs too.
Kettlebell exercises help improve cardiovascular endurance and balance, which are both key factors in hiking. When we swing and lift the kettlebell, we also work on increasing our power and explosiveness, which can come in handy when tackling steep inclines. (It’s also great for my tennis game!)
Here are some more reasons why kettlebell exercises are good for you:
- Builds functional strength: Kettlebell exercises involve dynamic, full-body movements that work multiple muscle groups at once. This helps to build functional strength that translates to real-world activities, such as lifting heavy objects or carrying groceries.
- Increases cardiovascular endurance: Many kettlebell exercises are also cardio-intensive, meaning they elevate your heart rate and help improve your cardiovascular endurance.
- Improves balance and coordination: The unique shape of the kettlebell and the varied movements required in kettlebell exercises challenge your balance and coordination, helping to improve these skills over time.
- Enhances flexibility and mobility: Kettlebell exercises often involve deep squats, lunges, and other movements that require a good range of motion in your joints. This helps to enhance your overall flexibility and mobility.
- Boosts fat loss and muscle gain: Kettlebell exercises are an effective way to burn fat and build lean muscle mass, as they require a lot of energy and can help to increase your metabolism.
- Low impact: Many kettlebell exercises can be performed with minimal impact on your joints, making them a great option for people with joint pain or injuries.
Sounds like the ideal exercise and just one piece of equipment needed – a Kettlebell!
Two Week Kettle Bell Challenge for Hikers (Download the Hiking Fitness Challenge)
If this feels too easy then do 2x sets or 3 x sets or move to a different weight kettlebell. It’s best to start easy and then increase to more sets of reps as you build the muscle strength. You could make this a 6 week challenge by starting the first week with 1 set of each and building up to 3 sets.
Day 1:
- Kettlebell goblet squats: 10 reps
- Kettlebell swings: 15 reps
- Kettlebell clean and press: 8 reps (each arm)
Day 2:
- Kettlebell deadlifts: 8 reps
- Kettlebell lunges: 12 reps (each leg)
- Kettlebell Snatches: 8 reps each arm
Day 3:
- Kettlebell clean and press: 8 reps (each arm)
- Kettlebell reverse lunges: 12 reps (each leg)
- Kettlebell Russian twists: 10 reps (each side)
Day 4:
- Kettlebell one-armed swings: 15 reps (each arm)
- Kettlebell single-leg deadlifts: 10 reps (each leg)
- Kettlebell figure 8s: 20 reps
Day 5:
- Kettlebell high pulls: 10 reps (each arm)
- Kettlebell side lunges: 12 reps (each leg)
- Kettlebell sumo squats: 10 reps
Day 6:
- Rest day
Day 7:
- Kettlebell halos: 10 reps (each direction)
- Kettlebell windmills: 8 reps each side
- Kettlebell single-leg deadlifts: 10 reps (each leg)
Day 8:
- Kettlebell Snatches: 8 reps each arm
- Kettlebell Lunges: 10 reps each leg
- Kettlebell Sumo Squats: 12 reps
Day 9:
- Kettlebell Clean and Press: 8 reps
- Kettlebell Lunges: 10 reps each leg
- Kettlebell Halos: 10 reps each direction
Day 10:
- Kettlebell Goblet Squats: 8 reps
- Kettlebell Side Lunges: 10 reps each leg
- Kettlebell Windmills: 8 reps each side
Day 11:
- Kettlebell Clean and Press: 8 reps
- Kettlebell Deadlifts: 10 reps
- Kettlebell Russian Twists:12 reps each side
Day 12:
- Kettlebell Swings: 20 seconds on, 10 seconds off
- Kettlebell Single-Leg Deadlifts: 8 reps each leg
- Kettlebell Figure 8s: 20 reps
Day 13:
- Kettlebell Sumo Squats: x 10 reps
- Kettlebell High Pulls: 12 reps
- Kettlebell Snatches: 8 reps each arm
Day 14:
- Kettlebell Goblet Squats: 12 reps
- Kettlebell clean and press: 8 reps (each arm)
- Kettlebell Lunges: 12 reps each leg
Overall, this workout incorporates a variety of kettlebell exercises that can benefit hikers by improving their strength, endurance, and mobility. Goblet squats, swings, deadlifts, and lunges are all compound exercises that work multiple muscle groups, while clean and press, and snatches challenge the core and upper body. High pulls, halos, windmills, and Russian twists also promote stability, mobility, and flexibility, which are important for hiking on uneven terrain. By performing this workout consistently over 14 days we can build overall fitness and prepare for those challenging hikes.
Remember to warm up before each workout and stretch afterwards!
Description of how to do each of the kettle bell exercises in the challenge and why they’re a good choice for hikers.
I’ve also found some handy videos to help with your technique on these Kettlebell Excercises.
How to do Kettlebell Goblet Squats
Kettlebell goblet squats: Hold the kettlebell with both hands at chest height. Stand with your feet hip-width apart and toes pointing slightly outwards. Lower your hips down towards the ground by bending your knees, keeping your chest up and your weight in your heels. Drive through your heels to stand back up, squeezing your glutes at the top of the movement. Repeat for the desired number of reps.
How Goblet Squats will help with hiking: Kettlebell goblet squats are a great exercise for hikers as they help build leg strength, which is essential for hiking uphill and downhill.
How to do Kettlebell Swings
Kettlebell swings: Stand with your feet shoulder-width apart and toes pointing slightly outwards. Hold the kettlebell with both hands in front of your body, with your arms extended. Hinge at the hips to swing the kettlebell back between your legs, then drive your hips forward to swing the kettlebell up to shoulder height. Let the kettlebell fall back down between your legs, then repeat for the desired number of reps.
How Kettlebell Swings help with hiking: Kettlebell swings work your core and help improve overall body coordination, balance, and stability, which are important for maintaining good form when walking and hiking.
How to do Kettlebell Deadlifts
Kettlebell deadlifts: Stand with your feet shoulder-width apart and toes pointing slightly outwards. Place the kettlebell on the ground between your feet. Hinge at the hips to grip the kettlebell with both hands, keeping your back flat and your knees slightly bent. Drive through your heels to stand up, then lower the kettlebell back down to the ground. Repeat for the desired number of reps.
How Kettlebell deadlifts will help with hiking: Kettlebell deadlifts are a great exercise for strengthening your lower back and hamstrings, which are essential for maintaining good posture while carrying a backpack on a hike.
How to do a Kettlebell Lunge
Kettlebell lunges: Hold the kettlebell with both hands in front of your body. Step forward with one leg and lower your hips down towards the ground by bending your knees, keeping your chest up and your weight in your front heel. Drive through your front heel to stand back up and step back to the starting position. Repeat on the opposite leg and alternate sides for the desired number of reps.
How it helps hikers: Kettlebell lunges help improve your balance and stability, while also working your glutes, quads, and hamstrings.
How to do a Kettle Bell Side Lunge
Kettlebell side lunges: A Kettlebell Side Lunge involves standing with feet slightly wider than shoulder-width apart while holding a kettlebell with both hands close to your chest. Step to the side with your right foot, bending the right knee and pushing your hips back into a squat position, allowing the kettlebell to lower to the outside of the right leg. Push through the right heel to return to the starting position, maintaining proper form and engaging your core. Repeat the movement on the left side, alternating for the desired repetitions.
How it helps hikers: This exercise targets inner and outer thighs, glutes, and hamstrings, aiding hikers in enhancing lower body strength and stability necessary for varying terrains.
How to do a Kettlebell Clean and Press
Kettlebell clean and press: Start with the kettlebell on the ground between your feet. Hinge at the hips and grip the kettlebell with one hand, keeping your back flat and your knees slightly bent. Swing the kettlebell back between your legs, then drive your hips forward to bring the kettlebell up to shoulder height. As the kettlebell reaches shoulder height, flip it over and catch it in the racked position, with your elbow tucked in and your wrist straight. From the racked position, press the kettlebell up overhead, extending your arm fully. Lower the kettlebell back down to the racked position, then let it fall back down between your legs. Repeat for the desired number of reps on one side, then switch sides and repeat.
How it helps hikers: Kettlebell clean and press is a great exercise for building shoulder and arm strength, which is important for carrying heavy backpacks and scrambling over rocks.
How to do Kettlebell Russian Twists
Kettlebell Russian twists: Sit on the ground with your knees bent and feet flat on the floor. Hold the kettlebell with both hands at chest height. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Rotate your torso to one side, bringing the kettlebell towards the ground next to your hip. Rotate to the opposite side and repeat. Alternate sides for the desired number of reps.
How it helps hikers: Kettlebell reverse lunges work your glutes, quads, and hamstrings, while also helping improve your balance and stability.
How to do Kettle Bell One-Armed Swings
Kettlebell one-armed swings: Start with your feet shoulder-width apart and a kettlebell in one hand at arm’s length in front of your body. Hinge at your hips and swing the kettlebell back between your legs, then use the momentum from your hips to quickly swing the kettlebell up to shoulder height with a straight arm. Lower the kettlebell back down between your legs and repeat for a set of reps before switching hands. Focus on maintaining a strong core and using proper form, and start with a light weight before increasing.
How it helps hikers: Kettlebell one-armed swings are a great exercise for improving grip strength and core stability, while also working your shoulders and back.
How to do Kettlebell Single-Leg Deadlift
Kettlebell single-leg deadlifts: Hold the kettlebell in one hand. Stand on one leg, with a slight bend in the knee. Hinge at the hips to lower the kettlebell towards the ground, extending the other leg behind you for balance. Keep your back flat and your gaze focused on the ground. Drive through your heel to stand back up, squeezing your glutes at the top of the movement. Repeat for the desired number of reps, then switch sides.
How it helps hikers: Kettlebell single-leg deadlifts help improve your balance and stability, while also working your glutes, hamstrings, and lower back.
How to do Kettlebell Figure 8’s
Kettlebell figure 8s: Stand with your feet shoulder-width apart and toes pointing slightly outwards. Hold the kettlebell with one hand and swing it down between your legs. Pass the kettlebell to the other hand behind your left leg, then swing it back up to shoulder height. Pass the kettlebell to the other hand behind your right leg, then swing it back up to shoulder height. Repeat for the desired number of reps.
How it helps hikers: Kettlebell figure 8s help improve your coordination and agility, which are useful for navigating uneven terrain on the trail.
How to do Kettlebell High Pulls
Kettlebell high pulls: Stand with your feet shoulder-width apart and toes pointing slightly outwards. Hold the kettlebell in one hand, with your arm extended down towards the ground. Hinge at the hips to lower the kettlebell towards the ground, then drive through your heels to stand up, pulling the kettlebell up towards your shoulder in a high pull motion. Lower the kettlebell back down to the ground, then repeat for the desired number of reps. Once you’ve completed all reps on one side, switch sides and repeat.
How this exercise helps with hiking and walking: Kettlebell high pulls work your shoulders, back, and arms, while also helping improve your overall body coordination and stability.
How to do Kettlebell Sumo Squats
Kettlebell sumo squats: Hold the kettlebell with both hands in front of your body. Stand with your feet wider than shoulder-width apart and toes pointing slightly outwards. Lower your hips down towards the ground by bending your knees, keeping your chest up and your weight in your heels. Drive through your heels to stand back up, squeezing your glutes at the top of the movement. Repeat for the desired number of reps.
How this exercise helps with hiking and walking: Kettlebell sumo squats work your quads, glutes, and hamstrings, which are all important for hiking uphill and downhill.
How to do Kettlebell Halos
Kettlebell halos: Hold the kettlebell with both hands in front of your chest. Keep your feet shoulder-width apart and your core tight. Move the kettlebell around your head in a circular motion, keeping your elbows tucked in and your wrists straight. Repeat for the desired number of reps in one direction, then switch directions.
How this exercise helps with hiking and walking: The rotational nature of the exercise enhances core engagement, contributing to overall body stability and coordination, both of which are essential for navigating challenging scrambles
How to do Kettlebell Windmills
Kettlebell windmills: Hold the kettlebell in one hand overhead, with your arm fully extended. Stand with your feet wider than shoulder-width apart and toes pointing slightly outwards. Rotate your torso and lower your opposite hand down towards the ground, keeping your gaze on the kettlebell. Return to the starting position and repeat for the desired number of reps, then switch sides.
How it helps hikers: This action engages the oblique muscles and core, enhancing lateral stability needed for maintaining balance on uneven terrain. Additionally, the overhead position challenges shoulder stability and mobility, which are crucial for carrying loads and supporting proper posture during hikes.
How to do a Kettlebell Snatch
Kettlebell snatches: Start with the kettlebell on the ground between your feet. Hinge at the hips and grip the kettlebell with one hand, keeping your back flat and your knees slightly bent. Swing the kettlebell back between your legs, then drive your hips forward to bring the kettlebell up to shoulder height. As the kettlebell reaches shoulder height, punch it up towards the ceiling, extending your arm overhead. Let the kettlebell fall back down between your legs, then repeat for the desired number of reps. Once you’ve completed all reps on one side, switch sides and repeat.
How does the excercise help with hiking?: The kettlebell Snatch enhances overall strength and power and help you tackle steep inclines and rugged terrain more efficiently. The explosive nature of the movement enhances cardiovascular endurance, preparing hikers for longer walks with varying intensity.
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