Kettlebell Exercises: 5 Must-Try Moves For Muscle

Best Kettlebell Workout Routine 

Our kettlebell strength training workout uses fundamental activity patterns that develop functional movement. The kettlebell swing is a dynamic exercise that works the posterior chain and builds full-body conditioning using a hip drive. We’ve included it at the start of our kettlebell workout routine as an active starter.

The supine kettlebell arm bar and standing kettlebell single-arm press are strength-based exercises that build shoulder mobility and strength. Both are suitable kettlebell exercises for beginners and translate to better throwing and pressing movements.

The kettlebell around the world and the kettlebell plank drag exercises require full-body coordination and core stability. These can be performed with other kettlebell core exercises to improve mobility and flexibility. Both of these components are essential for injury prevention and health.

We’ve utilized the hypertrophy repetition ranges for most of the workout, with some higher repetition endurance work. This offers the perfect mix between balanced full-body development and cardiovascular conditioning. 

Each exercise has a specific set range, giving you flexibility to change your set number based on your available time. Performing the lower end of the set ranges provides the suggested training volume for muscle growth. This is 12–20 weekly working sets per muscle group according to research.

Ensure that you work at a rating of perceived exertion, or RPE, of eight for each movement. The RPE scale measures training intensity from 1–10. An RPE of one would be your minimal effort, and ten would be your hardest effort. 

Benefits Of Training With Kettlebells

The kettlebell training benefits are numerous with the right science-backed approach. These are the three main ones to consider when adding them to your training plan.

Develops Total-Body Strength And Power

Total-body strength and power are the ability of your body to generate force and explosive movement using multiple muscle groups. Each muscle group works in coordination to ensure efficient force transfer throughout the entire body. This is essential for fast, dynamic movements employed in athletic performance such as throwing, jumping, and running. 

Most kettlebell exercises involve compound, explosive movement patterns. These involve the simultaneous activation of the upper body, core, and leg muscles to generate sufficient power. The kettlebell swing, for instance, requires you to create strength and power through the hip extension movement while maintaining dynamic control.

The kettlebell’s offset center of mass engages key stabilizer muscles, ensuring efficient force output using functional movement patterns. Consistent kettlebell training translates into better performance in lifting, sports, and daily activity.

Improved Mobility And Function

Mobility refers to the ability of the joints to move through their full range of motion. Function is the body’s capability to carry out real-world movement efficiently. Both are important aspects of everyday exercise performance and activity, especially in older adults.

Functional kettlebell exercises combine strength training with mobility work, improving both aspects. 

For example, the supine kettlebell arm bar requires shoulder strength and mobility to maintain the correct movement path. It’s commonly used as part of a kettlebell arm workout or as part of a full-body program. This helps to build better joint stability, mobility, and natural function. 

The dynamic nature of many kettlebell exercises teaches your body to maintain control against force when moving. This blend of functional strength and mobility work enhances movement quality and reduces potential injury risk.

Enhanced Cardiovascular Health

Cardiovascular health is the ability of the heart, lungs, and circulatory system to deliver oxygen to the working muscles. This is crucial during movement and exercise to allow efficient energy production for activity and vital bodily functioning. Only one-in-six Americans has good cardiovascular health, making this a key focus area.

Kettlebell full-body workouts use high-intensity movements that elevate your heart rate. Common exercises used in a kettlebell cardio routine include kettlebell swings, snatches, and cleans. Each requires good aerobic capacity (the amount of oxygen your body can use) and muscular endurance.

Whether used as part of a kettlebell circuit workout or as stand-alone exercises, these provide an effective cardiovascular workout.

Kettlebell Training Basics

Choosing The Right Weight

Selecting the correct kettlebell weight is vital for correct exercise performance and injury prevention. This should be one of your main considerations when performing a normal exercise routine or kettlebell HIIT workout.

The weight should be heavy enough to provide a suitable challenge while allowing control through the full range of motion. In our kettlebell workout program, working at an RPE of eight provides a good balance between intensity and exercise technique.

Start with a suitable warm-up consisting of brief aerobic exercise and dynamic stretches. These should be specific to the primary muscle groups being used. Perform some warm-up sets using lighter weights before your main working sets.

Using a weight that’s too light doesn’t provide enough of a challenge for the adaptive responses to take place. A weight that is too heavy increases the risk of poor technique and injury. As you progress, gradually increase the weight using small increments.

Proper Form And Safety Tips 

Proper resistance exercise technique ensures correct muscle activation and reduces potential injury risk. During a one-year testing period, 4.5% of men and 0.6% of women experienced a weight training injury.

Always maintain a neutral spine, keeping your core engaged through the full range of motion. Doing this ensures efficient force transfer using the correct exercise position. This is especially important for kettlebell exercises that require dynamic, explosive movement. 

Follow the proper safety tips for each exercise, making sure to find a suitable space. This should allow enough room to perform each movement without obstruction. For example, kettlebell exercises for glutes, like the kettlebell swing, require additional space. 

Single Vs. Double Kettlebell Training 

A single kettlebell workout requires balance, core stability, and rotational strength. These exercises are great for developing single-leg functional strength and power using unilateral movement patterns. Double kettlebell exercises allow higher-intensity training and build full-body movement and coordination using bilateral movement patterns.

A well-rounded kettlebell program should include both training types. This ensures balanced development as it works on multiple aspects of physical performance. 

Key Movement Patterns

Including key movement patterns is critical when building an effective kettlebell training program. These mimic natural movements, helping to develop function for everyday activity and exercise. 

Build your program around the push, pull, squat, hinge, lunge, rotate, and balance movements. Hinge movements such as kettlebell deadlifts and swings improve posterior chain power. This can improve your ability to carry shopping and pick something up off the floor.

Pressing kettlebell movements develop upper-body strength and mobility. These help to put something on a high shelf or lift your children above your head.

Can I Do Kettlebell Exercises At Home? 

Performing a kettlebell workout plan at home provides the perfect way to work on several aspects of physical health. All you need is a kettlebell and a suitable space, meaning minimal equipment is needed.

Kettlebell core exercises can be performed using a kettlebell, an exercise mat, and standard floor space. If you’re looking for an effective routine, this is our suggested kettlebell ab workout.

Kettlebell exercises for fat loss require a little more home floor space due to the more dynamic movement patterns. However, this can be easily accomplished using an outside area or a larger room.

Conclusion

Kettlebell exercises offer the perfect mix of dynamic strength and power, cardiovascular conditioning, and fundamental movement development. Their versatile nature allows them to be easily adapted to work on various aspects of human performance and function.

Our five best kettlebell exercises are great examples of well-rounded movements. Use our balanced kettlebell program for your training and enjoy the many useful benefits it offers!

Frequently Asked Questions