How to do a Kettlebell March

What is a Kettlebell March?

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. This is great as a warm-up, cool-down, or as a part of your strength routine. 

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

  • Core
  • Back
  • Shoulders
  • Biceps
  • Legs

How to Do a Kettlebell March (Instructions):

Start with the kettlebell 6-12 inches in front of your feet. As you inhale, “deadlift down” by bending over at your hips to pick up the bell with your right hand. As you exhale, let the bell fall to the outside of your right leg.
As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg. Alternate carrying the bell with your left hand.

Trainer Tips for the Kettlebell March: 

  • Progression (make harder)
    • Increase your repetition count. 
    • Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
    • Perform the KB March in a Racked Position
    • March with two kettlebells, one in each hand. 
  • Regression (make easier)
    • Instead of racking the kettlebell, carry it down by your side with your arm. 
    • Use a lighter weight.
    • Lower your repetition count. 
  • Application:
    • Marches are great warm-up and cool-down exercises. Add 3-5 sets of 5-10 reps to bookend your workout. 
    • Create a Kettlebell Complex with the March. Do a Kettlebell Clean, March, Lunge, and repeat on the other side. Catch your breath and repeat for a time allotment (5-30 minutes). 

Questions on Purchasing a Kettlebell?

Kettlebells are a phenomenal training tool, but they can add up quickly in cost. If you are new to kettlebell training or have questions on buying kettlebells, I put together this kettlebell buying guide to help you navigate through some of those initial questions. Enjoy!

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