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A few of my favorites with that equipment are:
- One arm row
- Snatches
- Push-ups
- Turkish getups
- Regular kettlebell swings
- Hanging knee raise
I’d also suggest variations of those you suggested, like close grip underhand pull-ups (for more biceps) and wide grip for more lats.
For some structure, try to do one push, one pull and one leg. You can do that in a superset. Then do 1-2 of those and some core work (like one of the last 3 suggestions).
- One arm row
Simba-
Good ideas there. Thanks .
@Acliff I love pull ups and was doing 100s during the first lockdown so that's no problem but it does make sense to try higher volume for squats etc to make up for the significant drop from gym weights.
French_Touch
This is brilliant. Very jealous.
We have just gone into tier 4 so gyms close from friday. Any suggestions for a lockdown programme when all I have is a 20kg kettlebell and a pull up bar?
I was thinking something like 5 x 10 pull ups, 3 x 10 air squats, 3 x 10 KB squats and maybe KB clean and press.
Will throw in half a n hour on the turbo the days I dont do the above.
Just pulled that out of thin air so any improvements or suggestions gratefully received.