The Two Most Versatile At-Home Training Tools

The Short version: One kettlebell and one TRX (suspension trainer). 12-16 kg for women and 16-24 kg for men.

The Long version: At-home training can seem daunting. You don't have the barbell rack or barbell or weight plates, the cool cardio equipment like an Assault Bike or Rower, and you don't have the motivation or camaraderie of fellow gym-goers.

Well, there's a starting point to solving this problem. A strong one at that!

The first at-home training tool to buy: A kettlebell.

Highly versatile training tool. It can get you strength, power, and conditioning. It can provide push, pull, hinge, squat and carry movements. The space required is about 1 ft by 1 ft. You can take it anywhere (outside, in the garage, in the yard, in the basement, to your friend's house, etc.) It's inexpensive compared to other fitness equipment ($100 KB vs. $900 Concept 2 Rower).

Place to buy Kettlebells:

Rogue Fitness: https://www.roguefitness.com/conditioning/strength-equipment/kettlebells

The E-coat and Powder coat versions are high quality!

The second at-home training tool to buy: A suspension trainer.

Bodyweight training without any equipment can address Push (push-ups), Squat (Air Squat), Hinge (to some extent - Glute Bridge) but does not address one key movement pattern: Pull. Here's where the suspension trainer comes in. It is easily adaptable at-home and can hang from a door frame safely or mounted on the wall. It is a great travel training tool as well because of its light weight. Incredible shoulder and upper back movements including TRX Rows and TRX I, Y, T, W's. Pair with push-ups and you've got yourself a great upper body session.

Primary Option: TRX Suspension Trainer. Typically around $199.

Alternatives: Gymnastics Rings (prefer the wooden versions for slip factor). Significantly cheaper at less than $50.

The reason these are the first go-to training tools at-home are:

Push:

Bodyweight - Push-ups,

Kettlebell - Single Arm Military Press, Single Arm Floor Press, Turkish Get-ups.

Pull:

TRX - TRX Rows and TRX I, Y, T, W's.

Kettlebell - Single Arm KB Row with Kettlebell.

Hinge:

Kettlebell - KB Deadlift, KB Swing, Single Arm KB Swing, KB Snatch.

Squat:

TRX - TRX Assisted Squat with TRX.

Bodyweight - Air Squat, Reverse Lunges, Step Through Lunges, Walking Lunges.

Kettlebell - Goblet Squat, Single Arm Front Squat, Goblet Reverse Lunges, Goblet Walking Lunges, Step Through Lunges.

Carry: Kettlebell - Suitcase Carry, Single Arm Front Rack Carry, Waiter Carry.

Why is hitting the fundamental movement patterns important and why should we fill the gaps with a Kettlebell and TRX?

See, with a Kettlebell, TRX, and bodyweight, you now have the ability to move through the fundamental movement patterns. Yes, there are additional movements that can be added to the list. But, keeping the basics at the forefront of our training is where the most significant transfer occurs.

What do you mean "significant transfer" and why is it important?

For example, if one gets good at Goblet Squats with a Kettlebell. Not only will they develop strong legs particularly quadriceps and glutes, they will also move better and create more mobile hips. They will be able to squat down to pick up a child or grandchild. They will improve their posture by working on upright position in a squat.

Bottom line: High bang for your buck (think highest value) movements will (as the definition implies) give the greatest return for strength, mobility, functional movement, and, ultimately, health. If we do not have the tools to take us through the high value movements then we are training sub-optimally (Training sub-optimally is better than not at all!). With this simple addition of a KB and TRX, you can continue to push towards your best self with two solid at-home training tools.