Da Rulk, a functional training expert, is the trainer of actors like Chris Hemsworth. His 20-minute adjustable kettlebell workout will take you through movements targeting the major muscle groups. Get ready to sweat, so bring some water, and buckle up.
‘PowerBlock 20-minute Full Body Adjustable Kettlebell Workout - with Da Rulk’ YouTube Video
As a trainer/coach of celebrities, first responders, and military personnel, Da Rulk specializes in functional training. This training involves exercises that are similar to movements used in everyday life. Examples include bending, twisting, lifting, pulling, pushing, and squatting. A benefit is injury prevention, increased mobility, and increased calorie burning. We broke down each exercise and Da Rulk's advice using the PowerBlock Adjustable Kettlebells. Each movement will have 4 sets, in 30-second intervals (30 seconds on, 30 seconds off). The great benefit of a time-based workout is it makes you focus on your form and not the rep total. These are the movements Da Rulk takes you through:
- Kettlebell Swings
- Rotational Kettlebell Presses
- Lunges
- Renegade Rows
Warm-up
Before starting, Da Rulk recommends doing a warmup stretch to get your body mobile. He does not say which to do so here are our recommendations:
- Glute bridges
- Hip openers
- Arm circles
- Squat stretches
Kettlebell Swings Breakdown
With kettlebell swings, it’s important to focus on your hips, as they shouldn’t come back until the weight hits the midline of your body. The transition is important with kettlebell swings for avoiding injury and maximizing your gains. Keep your head position neutral as you drive your hips forward with each swing. Keeping your head position neutral removes any potential stress on your neck. Feeling the weight is less important than feeling the movement. You should be squeezing your glutes and hamstrings as the weight reaches the top of its arch. Keep the kettlebells controlled on the way down as best you can. The drive forward should come from your lower body and less of your shoulders. After 30 seconds of this exercise take 30 seconds to rest before your next set. Use whatever weight you’re comfortable with at this level. Da Rulk recommends a weight that is easy to control while you’re tired to avoid injury. After you gain form, consider adding more weight or using two kettlebells.
Rotational Kettlebell Presses
Now grab two kettlebells for this one. Don’t worry if you have just one, that still works! Start with a lighter weight, and increase it as you see fit. Da Rulk again suggests using lighter weight to nail your form. You should be positioned like you’re about to push the ceiling upwards. Nest the kettlebells against the back of your shoulders. Extend your arm towards the ceiling, and across to the opposite side of your body. Push with the ball of your hands. The pattern to follow is “Drive-Set-Drive-Set-Repeat”. Your head should follow the path of your hands during this exercise. So, where the hand goes, your head turns with your body to follow. Drive with your legs, and pivot with your foot. The motion should look like you’re squishing a bug under your foot. Don’t get too ahead of yourself, keep a tight core, and remain slow and in control.
Lunges
First, choose the weight you’re comfortable with. Da Rulk recommends a heavier weight than the previous two exercises since it’s focused more on your legs. However, be smart and choose a controllable weight for your level. The PowerBlock adjustable kettlebells are a great tool for this type of workout, helping make quick and easy weight changes. For good form, keep your chest up and drive with your heels. Frame the leading leg and drive down and back up on your heel. Feel your glutes engage with each lunge. Keep your breaths deep and in sync with your movement. Your posture should be your main focus. Whether training elite athletes or beginners, Da Rulk preaches good posture. When your posture begins to break, this can cause issues with your hips and lower back.
Renegade Rows
Drop into a bent-over position, with your feet shoulder-width apart. Sit into your glutes, like you’re sitting back in a chair. Alternate pulling your elbows straight back. The advantage here comes from the bent over position and the alternating arm pulls. Because of this, you can engage/strengthen your core while working your back. You should be able to feel the sway and momentum of each side. You may feel more in your lower back if you hinge too much. To avoid this, try to put less emphasis on your back and put more weight on your legs. If your back becomes an issue, try rowing with both arms. Between sets, there are some things you can do to stay loose. If need be, drop the weight lower!
Finishing Thoughts
This takes you through a full-body workout by Da Rulk. You’ll have worked your posterior chain, hamstrings, glutes, shoulders, triceps, quads, and back. The whole time, keeping an engaged core! Check out more PowerBlock and Da Rulk’s workouts for different styles and equipment tutorials!
