I’d wager you’re struggling to find the perfect kettlebell workouts? Trust me, you’re not alone. I’ve walked this path, attempting to find the perfect workout routines to hit all the right muscle groups. But guess what? My direct experience and research into Kettlebells and bodyweight workouts has given me nothing but majorly positive results. These workouts are the exercises which have shown promise in giving me and I hope you: the best functional strength building available.
Benefits of Incorporating Kettlebell and Bodyweight Exercises
Doing kettlebell and bodyweight exercises will give you incredible body muscle growth, improved mobility, stronger core, improved balance, and increased cardio. I had been working out for 6 years before I started Kettlebell training and it’s safe to say I had my biggest muscle growth and weight loss results when I started using Kettlebell workouts.
- Total body muscle growth
- Improved mobility
- Stronger core
- Improved balance
- Increased cardio
Best Warmup with Kettlebells
Tips for Getting Started with Kettlebell Exercises
When you are getting started with kettlebells you will need to either have access to a kettlebell, multiple kettlebells or purchase a kettlebell. When buying a kettlebell here are some quick tips to look out for: Try to avoid the frustrating “smooth gripped” kettlebells and instead aim to get a cast iron, wide handled and powdered finish Kettlebell. This will be the best quality kettlebell. My suggested kettlebell can be found below.
Best Kettlebell for You!
10 Powerful Kettlebell Exercises for Full Body Strength
Here’s 10 kettlebell exercises that’ll give you a great workout and help you build functional strength:
Kettlebell Deadlift
The kettlebell deadlift is a powerful exercise that targets your glutes and hamstrings while also engaging your core muscles. To perform the kettlebell deadlift, start by standing with your feet hip-width apart and the kettlebell between your legs on the floor.
Squat down, reaching for the kettlebell handle with both hands. Keep your back straight and chest lifted as you push through your heels to stand up, lifting the kettlebell off the ground.
Slowly lower it back down to complete one repetition. This exercise is great for building overall strength in your lower body and can be modified to fit different fitness levels by adjusting the weight of the kettlebell used.
Kettlebell Swings
Kettlebell swings are a powerful full body exercise that can help build strength and increase cardiovascular fitness. To do kettlebell swings, start with your feet shoulder-width apart and hold the kettlebell with both hands between your legs.
Bend at the hips and knees, then swing the kettlebell back between your legs. Push through your heels and extend your hips to swing the kettlebell up in front of you until it reaches chest height.
Keep your core engaged and use your glutes and hamstrings to power the movement. Repeat for multiple reps to get maximum results from this explosive exercise that targets your posterior chain muscles.
Kettlebell Goblet Squat
The kettlebell goblet squat is an effective exercise for building lower body strength and targeting the muscles in your glutes and hamstrings. To do this exercise, hold a kettlebell by the horns close to your chest, with your elbows pointing down.
Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Keeping your chest up and core engaged, bend at the knees and hips to lower yourself into a squat position, ensuring that your knees track over your toes.
Push through your heels to return to the starting position. This exercise not only builds muscle in your lower body but also helps improve mobility and balance.
Kettlebell Lunges
Kettlebell lunges are a powerful exercise that targets your lower body muscles, including your glutes and hamstrings. To do kettlebell lunges, start by holding a kettlebell in one hand with your arm extended down by your side.
Take a big step forward with one foot while keeping the other foot planted behind you. Lower your body down into a lunge position until both knees are at 90-degree angles. Push through your front heel to stand back up and repeat on the other side.
Kettlebell lunges help improve leg strength, balance, and stability. They also engage the core muscles as you work to maintain proper form throughout the exercise. By incorporating kettlebell lunges into your workout routine, you can boost overall strength and develop strong lower body muscles for improved athletic performance or everyday activities like walking or climbing stairs easier.
Kettlebell Russian Twist
To work on my core strength and improve my balance, I incorporate the Kettlebell Russian twist into my workouts. This exercise targets the obliques and helps to strengthen the muscles in my waist region.
To do this exercise, I sit on the floor with my knees bent and feet flat on the ground. Holding a kettlebell in both hands, I lean back slightly while keeping my back straight. Then, I twist my torso from side to side while holding onto the kettlebell.
This movement engages my core muscles and improves stability. By incorporating this exercise into my routine, I am able to build a stronger core and enhance overall body strength.
Kettlebell shoulder press
The kettlebell shoulder press is a powerful exercise that targets your shoulders, triceps, and upper back muscles. To do this exercise, start by standing with your feet shoulder-width apart and holding a kettlebell in each hand at shoulder height, palms facing forward.
Press the kettlebells straight up overhead until your arms are fully extended. Then gradually lower the kettlebells back to starting position and repeat for desired reps. It’s important to maintain proper form throughout the movement by engaging your core and keeping your back straight.
The kettlebell shoulder press is an effective way to build strength in your upper body and improve stability in your shoulders.
Kettlebell Wall Sit
To perform a kettlebell wall sit, start by leaning your back against a wall and lowering yourself into a seated position. Hold the kettlebell in front of your chest with both hands.
Keep your feet shoulder-width apart and your knees bent at a 90-degree angle. Hold this position for as long as you can without letting your form break. This exercise targets the muscles in your thighs, glutes, and core, helping to build strength and endurance in those areas.
It’s a great way to work on stability and leg strength while incorporating the added resistance of the kettlebell.
Kettlebell Turkish Getup
The Kettlebell Turkish getup is a powerful exercise that targets multiple muscle groups and improves overall strength. It involves lying on your back while holding a kettlebell above your shoulder, then slowly getting up to a standing position.
This exercise works your shoulders, core, hips, and legs all at once. It also challenges your balance and stability as you move through each step of the getup. To perform this exercise effectively, it’s important to focus on maintaining proper form throughout the movement and using controlled movements.
The Kettlebell Turkish getup can be added to your workout routine for a full-body workout that builds strength and increases mobility in a functional way.
Kettlebell Sit Up and Press Up
I love incorporating a kettlebell sit up and press up into my workouts because it targets multiple muscle groups at once. To do this exercise, start by lying on your back with your legs bent and feet flat on the ground.
Hold the kettlebell close to your chest with both hands. Next, perform a sit-up while keeping the kettlebell pressed against your chest. As you come back down, extend your arms and press the kettlebell up towards the ceiling.
This exercise works your abs, shoulders, and arms all in one fluid movement. It’s a great way to build core strength and upper body power!
Kettlebell Single Arm Row
The kettlebell single arm row is a fantastic exercise for strengthening your upper body, particularly your back and arms. To perform this exercise, start by holding a kettlebell with one hand while keeping your feet shoulder-width apart.
Bend at the waist, keeping your back straight, and extend the arm holding the kettlebell down towards the ground. Then, pull the kettlebell up towards your ribcage while squeezing your shoulder blades together.
Lower it back down slowly and repeat on the other side. This exercise targets muscles like your lats (back), rhomboids (upper back), rear deltoids (shoulders), and biceps. It’s an effective way to build strength in these areas and improve your overall upper body power!
5 Effective Bodyweight Exercises to Supplement Kettlebell Workouts
Bodyweight exercises like shoulder taps, dead bugs, bird dogs, push up variations, and pull up or chin up variations are essential for maximizing the benefits of kettlebell workouts.
Bodyweight shoulder taps
Bodyweight shoulder taps are a great exercise for working your core and improving stability. To do this exercise, start in a high plank position with your hands directly under your shoulders.
Keeping your body straight and engaged, lift one hand off the ground and tap it on the opposite shoulder. Then, lower that hand back down to the starting position and repeat on the other side.
The key to getting the most out of bodyweight shoulder taps is to focus on keeping your core tight and stable throughout the movement. This will not only target your abs but also engage muscles in your shoulders, arms, and upper back.
Bodyweight dead bugs
Bodyweight dead bugs are a great exercise to strengthen your core muscles. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the floor while keeping your core engaged and back pressed firmly into the ground.
Return to the starting position and repeat on the other side. This exercise helps improve stability, balance, and overall core strength. It’s an effective way to target those hard-to-reach abdominal muscles!
Bodyweight bird dogs
Bodyweight bird dogs are a great exercise for strengthening your core and improving your balance. To do them, start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back behind you. Hold this position for a few seconds, then switch sides. The key is to keep your torso stable and avoid rotating or sagging as you lift and extend your limbs.
Bodyweight bird dogs engage multiple muscle groups, including the abs, lower back, glutes, and shoulders. They’re an effective way to work on stability while also building strength in both the upper body and lower body.
Bodyweight push up variations
Bodyweight push-up variations are excellent exercises for building upper body strength and targeting multiple muscle groups. Some popular variations include wide grip push-ups, diamond push-ups, and decline push-ups.
Wide grip push-ups engage the chest muscles more intensely, while diamond push-ups target the triceps. Decline push-ups work the shoulders and upper chest effectively. These variations can be modified to match your fitness level by adjusting your hand placement or using an elevated surface.
By incorporating these different variations into your workout routine, you can challenge yourself and continue to make progress in your strength training journey.
Bodyweight pull up or chin up variations
Bodyweight pull-ups or chin-ups are excellent exercises for building upper body strength and targeting the muscles in your back, arms, and shoulders. You don’t need any equipment other than a sturdy bar to do these exercises.
There are different variations you can try to challenge yourself and work on different muscle groups. For example, you can do wide grip pull-ups to focus more on your lats or close grip chin-ups to target your biceps.
Another variation is the assisted pull-up, where you use a resistance band or have a partner help lift some of your body weight. These variations allow you to progress at your own pace and gradually increase the difficulty as you get stronger.
How to Create a Balanced and Effective Kettlebell and Bodyweight Workout Routine
Incorporate the five movement patterns, personalize exercises based on your fitness level, and structure workouts for maximum results. Create a routine that will help you reach your fitness goals.
Read more to learn how to create an effective workout routine with kettlebells and bodyweight exercises.
Incorporating the 5 movement patterns
To create a balanced and effective kettlebell and bodyweight workout routine, it’s important to incorporate the 5 movement patterns: squatting, lunging, pushing, pulling, and rotating.
This ensures that you’re working all major muscle groups and improving overall strength and functionality. By including exercises like kettlebell goblet squats, lunges, shoulder presses, Turkish get-ups, as well as bodyweight push-ups and pull-ups variations into your routine, you’ll be targeting different muscles while developing core stability and balance.
Remember to personalize the exercises based on your fitness level and goals for maximum results.
Determining your goals
To create a balanced and effective kettlebell and bodyweight workout routine, it’s important to determine your goals first. Think about what you want to achieve with your strength training.
Do you want to build muscle, improve your cardiovascular fitness, or enhance your overall functional fitness? Once you have identified your goals, you can personalize the exercises based on your fitness level and structure workouts accordingly for maximum results.
Don’t forget to track your progress along the way and make adjustments as needed.
Personalizing exercises based on fitness level
To get the most out of your workouts, it’s important to personalize your exercises based on your fitness level. This means choosing weights and modifications that challenge you at the right intensity without causing injury.
If you’re a beginner, start slow and gradually increase the weight or difficulty level as you become stronger. On the other hand, if you’re more advanced, don’t be afraid to push yourself with heavier weights or more challenging variations.
Remember to listen to your body and make adjustments accordingly. By personalizing your exercises, you can ensure that they are effective for your current fitness level and help you reach your strength goals faster.
Structuring workouts for maximum results
To structure your workouts for maximum results, it’s important to incorporate a variety of exercises that target different muscle groups and movement patterns. Start by selecting 4-6 exercises from the list of powerful kettlebell and bodyweight exercises provided earlier in this article.
Aim to include exercises that target your upper body, lower body, core, and cardiovascular system.
Next, determine the number of sets and repetitions for each exercise based on your fitness level and goals. Beginners can start with 2-3 sets of 10-12 repetitions per exercise, while more advanced individuals can increase the intensity by performing 3-4 sets of 8-10 repetitions.
When structuring your workouts, consider including supersets or circuits where you perform one exercise immediately after another without rest. This helps keep your heart rate up and maximizes calorie burn.
For example, you could pair a kettlebell swing with a bodyweight push-up variation.
Tracking progress and making adjustments
To maximize the effectiveness of your kettlebell and bodyweight workouts, it’s important to track your progress and make adjustments along the way. This helps you stay motivated and ensures that you are continually challenging yourself.
Keep a record of your workouts, noting the weights used, the number of reps completed, and how you felt during each session. As you gain strength and endurance, gradually increase the weight or intensity of your exercises.
Don’t be afraid to mix things up by trying new variations or incorporating different exercises into your routine. Remember to listen to your body and make adjustments as needed, whether that means taking rest days when necessary or modifying exercises for any limitations or injuries.
Kettlebell Workout Recovery Tips – Stay Healthy
Kettlebell workouts while they do target specific muscle groups, they do tend to workout your entire body. Doing kettlebell workouts will leave you feeling achy and it’s so important that you find the balance in taking time to rest and recover. Personally after I’ve done a good kettlebell workout I am left feeling out of breath, tired and ready for bed. So here are some personal suggestions I use to recover from kettlebell workouts faster and I hope sharing this with you, will help you recover too.
Stretch: When I was younger and worked out I never ever stretch and it never bothered me, but as I reached my thirties I realized how important stretching after my workouts had become. Make sure you stretch the specific muscle groups you worked out at the end of your kettlebell workout, stretching before bed will also help recover these muscles even faster! If you really want to recover faster then stretch before your workout, after your workout and even when you wake up in the morning after a long sleep.
Sauna: If your gym has a sauna, use it for 5-10 minutes after your workout. It’s been proven that sitting in the sauna for 10 minutes twice a week will increase your life expectancy. Sitting or standing in the sauna has an incredible effect on your body, releasing recovery cells which only happens when in extreme climates such as extreme heat or extreme cold, these will repair your muscles that much faster!
Protein powder: Consume 25g – 50g of protein powder 30 minutes before and after your workout. This is possibly one of the most important tips. Protein is a simple food group and protein powder is just you giving your body the nutrition it needs to repair muscles. Kettlebells workouts are extremely calorie consuming, its important you get protein in your body to repair your muscles and burn calories. You wont suddenly become a body builder over night from having some protein powder, it will simply help your muscles have the nutrients to repair.
Sleep 7-8 hours, even if it means you lie in bed awake just make sure you are moving minimally in this time period so your body can work on repairing itself without moving around. Sleep is important and directly correlates to how long you will live! Getting good sleep is important so if you aren’t getting good sleep, go see your local doctor to find out why.
Morning Protein: The following day when you wake up take 25g – 50g of Protein Powder, your body would have used up all your stores for this and it’s a good idea to get more into your stomach fast so it can work on repairing your muscles. Getting enough protein will mean your body will repair faster and you will be able to workout again with no aches or pains.
Creatine: Taking 5g of creatine in some water everyday allows your body to recover faster from workouts and is generally really good for your hydration and health. Tons of science to back this up too!
Go for a walk! Sounds crazy right? Your legs are going to be aching! Well going for a 20 minute walk will get the blood flowing around your body to the muscles which are sore. Even if it hurts to walk, still do it and you will definitely recover faster.
Rest Days: No more than two days off. We often get so achy from the gym we feel like we need to take a whole week off the gym to recover, the simple fact is we don’t. Being a little bit achy is fine and natural, going for another workout at a slightly lower effort level will help your body recover even faster, sounds counter intuitive but it works!
Kettlebells, Protein and Creatine: Buyer’s Guide
Over the years I have tried around 40 different brands for protein powders, gym supplements and gym equipment. I’ve come to see that quality is the most important thing to me, which is why I now exclusively get my products from Onnit. My suggestions for Kettlebells, Protein Powder and Creatine are below:
Kettlebells
Kettlebells
High Quality Kettlebell designed by experts.
Powdered grip finish.
Perfect balance.
Protein Powder
Protein Powder
Different Flavors.
Grass-fed high quality protein.
Whey Isolate.
Creatine
Creatine
Creatine is the best nutrition supplement.
Supports recovery.
Improves workouts
Completing our tough 10 Powerful Kettlebell Workouts
Thinking about how kettlebell workouts have changed my fitness routine, it’s pretty clear they’ve made a big difference in helping me lose weight and get stronger in a practical way. These kettlebells are like magic – small but powerful, making me burn calories and build muscles with each move.
I love how these exercises fit into my daily routine. From big, sweeping moves to focusing on specific muscles, each workout feels like a step towards a fitter me.
But it’s not just about the scale. These kettlebells have made me better at everyday things. I’ve noticed I’m better at balancing and moving around, which comes in handy when I’m doing regular stuff like carrying groceries or going up stairs.
As I keep going with this, I’ve learned that doing a bit every day is what matters most. It’s not just about reaching a goal but about getting a little stronger and better each day. And making sure I do the exercises the right way not only keeps me from getting hurt but also makes me feel more focused during each workout. If you’re reading this and starting your own kettlebell journey, best of luck to you!
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