Best kettlebell workouts from simple to more intense
The kettlebell is an extremely versatile piece of training equipment to have at home. We collated 5 of the best kettlebell workouts to help you build strength or endurance depending on how you perform them.
Kettlebells offer unique training benefits over dumbbells—the uneven weight distribution will challenge you to control the weight as you swing, press, or pull. Plus, kettlebells will add extra challenges when it comes to grip and core stability. It’s a good idea to have your home equipped with a nice set of kettlebells—you never know when you’ll be stuck inside.
5 of the best kettlebell workouts for endurance and strength
Whether you’re a beginner or an advanced-level lifter, these are 5 of the best kettlebell workouts to further your fitness. Make sure to change the exercise selections and/or order to constantly keep your muscles guessing. Get swinging, pushing, and pulling.
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Note: A 16kg kettlebell is a good starter weight for men.
There are two ways you can perform the best kettlebell workouts:
A lighter kettlebell used for a few sets of higher reps (15+) will promote muscular endurance.
If you’re using the best kettlebell workouts to build endurance perform 3 sets of 15 reps on both sides with 45 seconds of rest between each rep.
A heavier kettlebell used for multiple sets of a few reps (5-8) will promote more strength.
If you’re using the best kettlebell workouts to build strength perform 4 – 5 sets of 5 – 8 reps on both sides with 90 – 120 seconds of rest between each rep.
Kettlebell workout 1
Kettlebell Goblet Squat: This is a squat variation done with a kettlebell being held in front of the body at chest height.
Kettlebell Press on Physioball: Keep the physioball under the shoulder blades. Keep the hips extended so the back is flat. Press with the bell hanging behind your hand.
Bottoms-up Shoulder Press: Hold the bell bottom-up at shoulder height and raise it above your head to full arm extension. Brace your core and make sure to stabilize the kettlebell.
Kettlebell workout 2
Kettlebell Deadlift: Approach the kettlebell as you would a deadlift, with the kettlebell between your feet. Pull straight up by driving your hips forward. Lower with control to the ground.
Kettlebell Single-arm Shoulder Press on Physioball: Hold the kettlebell in your hand, with the bell hanging behind your hand. Sit on the physioball and engage your core. Press the kettlebell overhead.
Farmer’s Carry: Focus on maintaining proper core bracing and stability of the kettlebell. With a kettlebell in each hand engage your core and pull your shoulder blades down and back. Step forward and begin walking. Keep your head up, shoulders back, and core muscles engaged. Walk for 10 metres and then turn around and walk back.
Kettlebell workout 3
Kettlebell Split Squat: With one foot behind you on a bench (or chair), lower that knee to the ground while holding the kettlebell at chest height.
Kettlebell Renegade Row: Get into a pushup position with your hands on the kettlebell handles. Row one arm up, place it down on the ground, regain your balance, and row the other arm up. That’s one rep. Try to keep your core and hips as still as possible—don’t rock back and forth too far.
Overhead Carry: Focus on maintaining proper core bracing and stability of the kettlebell. With a kettlebell in one hand hold it over your head and walk. Make sure to keep your core engaged and the kettlebell stable above your head. Walk for 10 metres and then turn around and walk back.
Kettlebell workout 4
Squat to the Floor: Hold the kettlebell in front of you and let it hang between your legs. Squat, letting the kettlebell touch the ground before coming up.
Kettlebell Pushup: Place the kettlebells on the ground, hold the handles, and do pushups.
Kettlebell Single-arm Shoulder Press with physioball: Sit on the ball and engage your core. Press with the bell up so the kettlebell is upside-down for extra grip and stability work.
Kettlebell workout 5
This will give you some extra work.
Goblet Squat: Done with a lighter kettlebell as a warmup. This is a squat variation done with a kettlebell being held in front of the body at chest height.
Split Squat: With one foot behind you on a bench (or chair), lower that knee to the ground while holding the kettlebell at chest height.
Kettlebell Romanian Deadlift: Hold the kettlebell in front of your body with feet shoulder-width or narrower. Perform a hip hinge so your hips travel backwards and the weight is lowered over the midfoot. When you feel a stretch in the hamstrings, contract your glutes to return to the starting position. To make this more difficult, hold the kettlebell in one arm as shown.
Bottom-up Standing Overhead Press: Hold the bell bottom-up at shoulder height and raise it above your head to full arm extension. Brace your core and make sure to stabilize the kettlebell.
Kettlebell Pushup to Renegade Row: Perform renegade rows with each arm, then do a pushup without taking your hands off the kettlebells.
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