7 Best Kettlebell Workouts for Full-Body Gains

Kettlebells are not always a staple form of equipment used in gyms. Though they’ve been around since the 18th century, we usually pass them up for dumbbells and barbell weights.

However, if you’re not a member of a gym or would prefer to work out at home, you might want to consider using kettlebells. They are relatively inexpensive, can be used almost anywhere, and will give you a solid workout.

Whether your male or female, you can get a great workout from using the kettlebell. Like all exercises, it takes dedication and perfect form to reduce the risk of injury. 

The Benefits of Kettlebell Workouts

You can do many kettlebell exercises using one arm or both. 

One benefit of using a single kettlebell during your workout can be improving symmetrical balance. Some people are naturally stronger on one side, usually their dominant side.

To counteract this and create more balanced strength and muscle size, one-armed workouts can be used. According to two separate studies, one by the Journal of Strength and Conditioning Research:

• Use the 1-arm swing to improve erector spinae muscle conditions on the opposite side (contralateral) of the body 
• Use the 2-arm swing to strengthen the rectus abdominis (abs) muscles on both sides

Much like using single dumbbells, using a single kettlebell to complete some exercises are beneficial. 

Here are a few more benefits of using kettlebell workouts as part of your routine:

• Improves VO2 max (aerobic capacity)
• Builds core strength
• Grip strength
• Dynamic balance

ACE Fitness Study

One study conducted by ACE Fitness showed that some participants increased their core strength by as much as 70 percent. For those suffering from low-back pain, kettlebell exercises can improve core strength, reducing or eliminating this pain.

Dynamic strength and balance can also improve your gains in other exercises like the leg press, deadlift, and jumping activities. When compared to jump-squat power training, kettlebell training provided almost identical results in maximum and explosive strength.

Another benefit is better balance, which can reduce your chance of falling, especially in the elderly. This can also lead to heavier lifts in other areas, especially when your grip strength has also improved.

As a type of high-intensity interval training (HIIT), kettlebell exercises also improve aerobic capacity. For runners, sprinters, and athletes, this can lead to improved performance on and off the field.

The Best Kettlebell Exercises

Working with the kettlebell can look easy, but proper form is key to prevent injury and get the most out of each exercise. 

For each of these exercises, start out with a low weight to ensure perfect form. Once you’re there, increase the weight to increase the challenge and really get your muscles burning.

Both beginners and more advanced lifters can benefit from this kettlebell workout. If you’re looking for ways to build mass, abs, or weight loss, try the exercises in this kettlebell workout.

Well, what are you waiting for?

1. Kettlebell Swing

This basic movement is the foundation for all other kettlebell exercises. For a detailed video on warming up and performing this kettlebell workout exercise flawlessly, check out this video below.

Practice this swing until you perfect it and get a full-body workout while you’re doing it. Then you’ll be ready to move on to the rest of the exercises. 

How to do it

• Place your feet shoulder-width apart with the kettlebell on the floor in front of you.
• Hinge at the hips and grab the kettlebell with both hands in an overhand grip. As you stand up, engage your core and glutes while pulling your shoulders back and down.
• Lift the kettlebell with your hips to drive it forward into the air. You should relax your arms, using just your hips to propel the weight forward and up. As the weight comes back down, you should end up in a partial squat once the bell is in between your legs.
• Keep your arms straight throughout and your knees over your toes, maintaining a lumbar curve in your spine.

Complete three sets of 20 – 25 swings, taking 45 – 60 seconds of rest between sets as needed. Increase the volume of reps and sets once you get the hang of it, along with kettlebell weight.

2. Kettlebell Renegade Row

Get a killer workout with the kettlebell renegade row, perfect for men wanting to improve their upper-body muscles.

You’ll want to go heavier on the weight here, but lower reps. Concentrate on holding the plank at all times, even if your reps take longer.

How to do it

• Start out in a high plank position, with a kettlebell in each hand positioned directly under your shoulders. Place your bodyweight over one kettlebell and begin to lift the other towards your body.
• Pull the bell up to your torso (ribcage), squeezing that shoulder blade towards your spine as you lift.
• Maintaining a controlled movement, lower the bell back down to the floor.
• Now shift your bodyweight to that side as you complete the next side to complete the repetition.

Complete 8 – 10 reps per side and two sets, taking up to 60-seconds between sets as needed. Once you’re ready, increase to three sets.

3. Goblet Squat

Work your core, legs, and glutes with the goblet squat. This is a great kettlebell exercise for men wanting to perfect the squat and work out their glutes.

To perfect your squat form, be sure to check out our guide on how to squat like a pro.

How to do it

• Stand with your feet shoulder-width apart or a little farther, whichever is more comfortable.
• Grab one kettlebell with each hand, holding the horn of the bell against your chest.
• Squat back and down, like you’re attempting to sit down, keeping your weight at the center of your feet. Your knees and elbows should be close or touching.
• Drive through the hips to push yourself back up to the starting position.

Complete three sets of 10 – 12 reps, taking 30 – 45 seconds of rest as needed between sets.

Advanced tip: Feel the burn by adding another kettlebell and performing a racked squat. Instead of holding the kettlebell at the horns, hold each by the handle with the bell facing away from you. Hold the kettlebells so your fists touch and are level with your shoulders.

4. Kettlebell Walking Lunges

Perform walking lunges with kettlebells to work on your balance and strengthen your glutes, quads, and hamstrings. Both squats and lunges will help with building a solid lower-body foundation of symmetrical muscle. 

If balance is an issue, complete some sets without weights to get the form down so you’re not wobbling. Once you can maintain control throughout your set, you’re ready to add kettlebells.

How to do it

• Stand with a kettlebell (both same weight) on either side of your legs.
• Begin by lifting a kettlebell in each hand with an overhand grip, allowing them to hang at your sides.
• Start stepping forward, landing on your heel first.
• Flex your knee and hip so you can lower your back leg down until your knee just barely touches the floor.
• Push yourself back up and then move your back leg forward and then repeat the lunge.

Complete two sets to start with up to 12 reps on each side per set. Take up to 45-seconds to rest between sets if needed. Add the third set once you’re able to confidently complete two full sets with perfect form.

5. Kettlebell Push Press

This kettlebell exercise will work out your shoulders, traps, and upper back to help build serious mass. 

If you struggle with the bottom phase of certain exercises, the push press can help reduce fatigue. Start out with a moderate weight and then progress to heavier weights as needed.

How to do it

• Stand with your feet shoulder-width apart, and focus on one arm at a time.
• Start with the kettlebell at your shoulder and begin to press up with the bell until your arm is fully extended.
• Use your legs by bending at the knees slightly and pushing up as you push the weight up to gain momentum.
• Finish the reps on one side before switching the bell to the other hand to repeat and complete the set.

Complete 8 – 10 reps per side for a total of three sets. If needed, take up to 60-seconds to rest between sets.

6. Kettlebell Single-Arm Deadlift

This kettlebell deadlift will work the lower body, posterior chain, and core. You’ll use one arm at a time with a heavy weight. 

Slow and steady reps are key to perfect form. Use this and other single-arm exercises to help improve any one-side dominance and balance out muscle symmetry.

If you’re unsure of proper form for a deadlift, get the step-by-step guide here.

How to do it

• Stand with your feet not quite shoulder-width apart, with the kettlebell in front of you, centered between your legs.
• Maintain a proper stance throughout – flat back, weight in your heels, chest up, core engaged.
• Begin by hinging at the hips, lowering down to grab the kettlebell handle in an overhand grip. Keep your other hand out and back to help with balance.
• Use your lower body to lift the weight until you’re standing straight.
• Pause for a second and then lower back down to the starting position in a slow, controlled motion.

Complete 8 – 10 reps per side for a total of two sets. Take up to 60-seconds between reps as needed. Work up to include another set, topping out at three total.

7. Kettlebell Half Turkish Get Up

For men (or women) who need to stabilize their shoulders and build a solid foundation for other lifts, this is a must-try. Once you master this exercise, you should be able to progress in overhead lifts.

Start with the half Turkish get up and then graduate to the full Turkish get up once you’ve got the form down.

How to do it

• Lay down in a fetal position, with the kettlebell next to your shoulder. Grab the handle with the arm closest to the floor and then wrap your other hand over top.
• Keeping the bell close to your body, roll over so that your back is flat on the floor. The bell should be on your chest, with your bottom knee bent and foot flat on the floor (the other leg is straight).
• Use both hands to lift the kettlebell, keeping a straight wrist, and make sure your shoulder is comfortable.
• Take your top hand and place the arm at a 45-degree angle to the side of your body. Engage your core and sit up, leaning on your elbow, with your chest up. Then, move further up until you’re now leaning on your hand, while still holding the kettlebell in the air.
• You’ll now go back until you move to the starting position. First, down to your elbow, the shoulder, and then to your back, laying flat.
• Grab the kettlebell with your other hand and move back to the fetal position to reset for the next rep.

Complete 8 – 10 for two sets, adding a third set when you’re confident. Take up to 60-seconds between sets as needed.

Once you’ve mastered the half, move to the full, which can be found in this video:

Are you new to kettlebells or have they been part of your workout routine for some time? What are your favorite kettlebell exercises? We’d love for you to share your routine with others in the comments below.