Full body strength and conditioning with one 32kg kettlebell, my favorite way to train.
This one hits full body as always and focuses on unilateral strength and stability and explosive power.
If you give it a try let me know how it goes.
Yes I've built my current physique with kettlebell workouts.
But I also don’t train light with them.
And if you stick to a solid routine, you can too.
Swing Cleans - 5x8
Alt Suitcase Lunges - 4x16
Gorilla Rows - 4x20
Close Grip Incline Press - 4x12
Kettlebell workouts are getting popular, which I think is cool.
The only problem with that is you have these guys new to it twirling around 16kg or less and saying it’s an effective workout just for engagement. To build muscle and strength (like with any other training tool) you gotta lift heavy.
Starting out with lighter weight is smart and until you get the technique down, you should. But you can’t use the same weight forever. At some point you have to progress on weight, or you won’t actually make progress.
I've been at this kettlebell thing for almost 7 years now. And to be honest, it's been the most fun l've ever had with fitness.
All the workouts that I put up here or on Instagram are my actual workouts. This is how I really train and have for a while.
Built some solid muscle, got strong at some wild lifts, improved my mobility, and increased my conditioning more than I would have ever imagined.
You can still train heavy and make solid progress with just kettlebells, and no you don't need as many as you think to do it.
Just a couple of weights and you can get in a ton of work.
You don't need pairs, you just need to push yourself.
Yes at some point you'll need to get a heavier weight, but then you've just added to your life long collection and portable gym.
So don't sleep on the bells. They're more effective than you think.
This is one of my current go to routines. Give it a try and go HEAVY, you’ll be surprised at how brutal it is.
Kettlebells aren't just some fad piece of workout equipment, they might just be the best tool for the job.
If you've been training for a while or just can't seem to get motivated, kettlebell training could be just the thing you need.
They work your entire body in minimal time and all you really need is one for a solid workout.
Yes you can get stronger with them, build muscle with them, improve your endurance with them, and gain mobility with them.
Don't expect to be the next Mr Olympia training with kettlebells but you can still build a great physique with just kettlebell workouts.
If you want to be lean, athletic, strong, explosive, and move really well, then kettlebells are for you.
And if you want to follow along with this workout, here's the info:
- 5 Rounds -
Swings x5
Cleans x5
Goblet Squats x5
Alt Lunges x5 (each leg)
Goblet Presses x5
SAVE this kettlebell workout and hit it with a weight that's challenging for you.
Core strength isn't just direct ab training, it's exercises that force your mid section to work overtime.
A strong and defined core is what most people in fitness are after.
Ask anyone that trains, "do you want visible abs" and they'll say yes.
But abs are more than just show, they're the foundation of all movement.
They keep you upright when you squat, from folding over when you pick things up, help transfer power when you clean, snatch, or swing and keep you moving pain free during regular day to day activities.
Train your core not just to look good, but to perform good with kettlebell exercises like these.
Building strength at home with one kettlebell...l'Il take it.
This workout is beginner friendly, the weight I used, maybe not so much. I used 44kg for the full workout.
Swing/Clean/Squat - 5x8
Assisted FR Lunge - 4x8
Dead Stop Row - 4x8
Close Grip Floor Press - 4x10
Very beginner friendly and if you aren't a beginner but just want a solid workout that you can easily progress, this is it.
Just be sure to use a weight that's challenging for you. If you don't have one that is, then up the reps of each move, slow down the reps, and make it harder.
l've managed to stay strong, athletic, and more conditioned than ever with these big round balls. 💪
Building strength at home with one kettlebell has never been as straightforward as this.
Kettlebell basics are good for a reason. They’re easy to progress, easy to learn, and pack more bang for their buck than other moves.
This one is easy enough for a beginner (be sure to pick the right weight) and good enough for any lifters to run on repeat to build a better physique with kettlebells.
The best way to get stronger and progress with kettlebells is by sticking to the foundations and gradually going up in either reps or weight. This one lets you do just that.
Yes, I know, kettlebells aren’t really about training biceps.
But if you’re like me and want a little bit of aesthetics to go with your training then here’s a couple ways you can hit some direct bicep work with a kettlebell.
To be fair, I don’t hit a ton of direct arm work just because I get so much indirectly with rowing, cleans, snatches (half) and pressing. BUT I have plenty of people asking about it, so there you go!
If you have a favorite that I missed or I haven’t done let me know in the comments. Curious if y’all ever actually hit arms or just blast cleans until your arms are numb. 😂
If you mainly use lighter kettlebells I highly recommend getting at least one heavy bell.
Kettlebells are a tool just like barbells or dumbbells, if you load them right and keep the intensity high you can absolutely build muscle and strength.
I only use kettlebells because I love being creative with them, the ability to train anywhere, the challenge of them, and honestly because I feel better after these workouts than any other training I’ve ever done.
I used a 48kg for this one. Let me know if you try it and how it goes!
This one is only four exercises (technically) but it's TOUGH.
- 5 Rounds -
• Swing Clean/Squat/Alt Curtsy x5
• Swings x10
• Alt Rows x10
• Close Grip Pushups ×10
This strength and conditioning workout starts off strong with a complex within a complex. Challenging full body strength, endurance, coordination, focus, control, and mental fortitude.
I’ve been hitting a complex like this once a week for a couple months now and have noticed a solid improvement in my overall endurance.
Give kettlebell complexes like this a try once a week and I can guarantee your strength and conditioning will improve.
Just be sure to pick a weight that pushes you!
I used 44kg for all rounds.
New to kettlebell training or just want a solid workout you can hit and progress weekly?
Then SAVE this one.
Look I'm 42 years old and the name of the game with training is longevity, being athletic enough to do almost any thing I want, and staying healthy as I get older. Kettlebells do all of that for me.
Kettlebell workouts are one of the best ways to improve athleticism, coordination, endurance, strength, and mobility all in simple and crazy efficient workouts.
They're kind of the perfect "all around" tool for getting a better physique at home.
This is one of those kettlebell workouts you could hit week after week and easily progress.
So if you are ready to improve overall fitness at home, this is the move for you.
Three tips to fix your kettlebell cleans.
The clean is one of the main kettlebell movements so learning proper technique can make or break your progress and even your body.
Keep your elbow close, don't cast the bell out:
The further the kettlebell is away from your body the more likely it is to slam your forearm or wrist. Your elbow should stay close to your side throughout the entire pull of the clean and the kettlebell should stay close to your torso.
Front Rack isn't on your shoulder:
Think about cradling the kettlebell with your thumb on your collarbone, your forearm almost vertical and your elbow close to your torso, both flared out.
It's all in the hips:
The main mover in the clean is your hips. Don't muscle the weight up with your arm, be explosive in your hips to bring the weight into front rack. It should be smooth and fluid and shouldn't slam your forearm every rep.
For a full video on how to do all the main kettlebell exercises check out my YouTube as well!
Always trying to one up myself with these kettlebell complexes and having a fun time doing it. So try this one out if you want a challenge.
- 6 Rounds -
Swings x6
Swing Cleans x6
Goblet Squats x6
Alt Goblet Lunges x6
Two Hand Rows x6
Feet Elevated Pushups x6
We've got six exercises this time making this one (possibly) the hardest one yet.
Another kettlebell complex to absolutely tax your strength, conditioning, and mental fortitude.
This one gets pretty tough around the middle of the goblet squats but keep pushing though and keep that core braced, you'll see what I mean.
I used a 44kg for all 6 rounds.
You don't need an entire gym to get in great shape. All you need is one kettlebell, and here's a solid workout to do it.
Kettlebells are an all in one tool, and that's the best thing about them. You really only need one to get in a solid workout and you can hit strength, conditioning, mobility, and athleticism all from home.
That's why kettlebells are kind of the best all around pieces of workout equipment you can own. They take up hardly any space and you can use them almost anywhere.
So if you're new to kettlebells or just want a solid workout give this one a try.
4 Rounds:
Alt Clean to Squat x10
Push Press x8
Ballistic Rows x20
Goblet Alt Lunges x16
Alt Halos x12