We’re all on a search for the best … Whether it’s for the best home that you can buy, the best car that you can buy, or the best workout that you can do. We all want the best!
...and I don’t blame anyone for wanting the best either. In my experience, humans are hardwired to strive for and seek out the best.
When it comes to workouts, we also want the best. Why? Well, because we all want the best results!
If you're here today, it's probably because you want to know the best kettlebell workout and best kettlebell exercises to see great results.
What are the best kettlebell workouts? I'm glad you asked. That's what I'm going to show you today, plus a whole lot more, so you can get the full benefits from them.
What You’ll Learn In This Article:
• What Are Kettlebell Workouts?
• Benefits of Kettlebell Workouts
• The Best Kettlebell Exercises & How To Do Them
• Choosing the Right Weight
• Safety Tips with Kettlebells
• The Best Kettlebell Workouts To Try
• How To Get The Most Out of Your Kettlebell Workouts
What Are Kettlebell Workouts?
Kettlebell workouts are workouts using kettlebells. They can include a mix of cardiovascular, strength, mobility and power-based exercises.
But what are kettlebells? Kettlebells are circular-shaped, cast-iron or steel weights with handles attached to them. If you've been to any commercial gym, there's a good chance you've seen them before.
Now, what is it about kettlebell workouts that can make them so beneficial? Let's take a look at that next.
Benefits Of Kettlebell Workouts
The list of benefits goes on and on ... trust me on that.
If I wanted to, I could sit here and talk about the benefits for hours. However, I'll spare you the presentation and give you the main highlights.
Here are the three most beneficial things with kettlebell workouts, in my opinion:
1. Improving Balance & Posture
2. Increased Strength & Cardiovascular Health
3. More Muscle Mass & Less Body Fat
Improving Balance & Posture
Balance & posture are two things that we all know we need. The problem is, a lot of us take them for granted. Heck, I know I do at times!
Kettlebell workouts are a great way to help improve balance and posture (1).
They can help you strengthen your joints by training your body to work together as one. They can even help you learn to progress these skills over time!
Increased Strength & Cardiovascular Health
When working out, there tend to be two things that people want to improve. They either want to improve their strength & muscle, their cardiovascular health, or both.
One of the super cool things about kettlebell workouts is that they can do both (2).
You see, you can use these workouts in different ways to get stronger. But you can also use them in other ways to challenge your heart health.
No matter what you are looking to get out of kettlebell workouts, they can help!
More Muscle Mass & Less Body Fat
When we talk about more muscle mass and less body fat, a lot of people might call these different things. Some call it toning, and others call it a body recomposition. Either way, both of these terms are describing the same goal: losing fat and gaining/preserving muscle.
Well, kettlebell exercises can help improve body composition (3). That means they certainly can be a great option to help you reach your goals.
The Best Kettlebell Exercises To Try
Here are just eight of my favorite kettlebell exercises to help you get started:
• Kettlebell Swings
• Kettlebell Glute Bridges
• Single-Arm Kettlebell Rows
• Kettlebell Reverse Lunges
• Farmer Carries
• Kettlebell Shoulder Press
• Kettlebell Chest Press
• Kettlebell Goblet Squats
Here’s How You Can Do These Kettlebell Exercises
Let’s take a look at how you can actually do these exercises. You’ll learn about what muscles they work and how to perform them properly, too.
Kettlebell Swings
Muscles Worked: Glutes, Hamstrings, Abs, Quads & Lats
Step-By-Step Directions
1. Stand, holding the handle of a kettlebell with both hands by the handle. Space your feet slightly outside of shoulder-width apart.
2. Throughout the entire movement, brace your core, keep your back flat, and keep your head and neck in line with your spine. This will create a straight line from your tailbone to your head.
3. Swing the weight behind you like you are hiking a football, bringing the weight between your legs. You should touch your forearms to the inside of your legs. Hold the kettlebell tightly the entire time.
4. Swing the kettlebell forward and up to shoulder height, using the power from your legs and hips to drive it upwards. You will stand up straight and squeeze your glutes together, locking out your knees and hips at the top.
5. When the kettlebell reaches chest height, allow gravity to bring the kettlebell to its starting position between your legs. Make sure to lightly guide it on the way back down.
6. Repeat this in one fluid motion for a set number of reps.
Kettlebell Glute Bridges
Muscles Worked: Glutes, Hamstrings, & Core
Step-By-Step Directions
1. Grab a kettlebell and put it at the side of your body. Lie down with your back flat on the floor and bend your knees, planting your feet flat on the ground.
2. Grab your dumbbell and lay it directly on top of your hips.
3. Brace your core and lift your hips off the ground by squeezing your glutes and pushing through your feet. Your upper back will remain fixed to the floor.
4. Drive your hips forward until you form a bridge with your whole upper body. Squeeze your glutes and hamstrings at the top. Hold for at least three seconds.
5. Lower your body back to the ground and repeat this for as many reps as programmed.
Single-Arm Kettlebell Rows
Muscles Worked: Back, Shoulders, Biceps, & Core
Step-By-Step Directions
1. Stand with your feet a little bit wider than shoulder-width apart and step back to stagger your stance.
2. Hinge your hips forward until your chest is near parallel to the ground.
3. Grab the kettlebell with your hand opposite your forward foot. This is the starting position.
3. Pull the kettlebell upward toward your belly, focusing on drawing your elbow behind your back. Pause at the top and squeeze your back.
4. In a slow and controlled manner, lower the weight back to the starting position.
5. Repeat for as many reps as programmed with both arms.
Kettlebell Reverse Lunges
Muscles Worked: Quadriceps, Hamstrings, Glutes, Calves, & Core
Step-By-Step Directions
1. Grab a kettlebell in each hand and stand upright with your feet hip-width apart. Leave your arms at either side of your body with your palms facing toward you. Brace your core and focus on keeping your chest high throughout the movement.
2. With one foot, take a step backward onto your toes. Slowly lower your back knee toward the floor by sinking into your hips and bending your front knee.
3. Keep lowering your back knee toward the ground until your front thigh is parallel with the floor. Your back knee should be a couple of inches off the ground.
4. Pause for a second before pushing off the ground and powering through your front foot. Squeeze your front glue and quad to bring your body upward.
5. As you come upward, bring your back foot back under your body to stand upright once again.
6. Now, repeat this on the opposite leg. You'll repeat this for reps, alternating between legs with each rep.
Farmer Carries
Muscles Worked: Forearms, Shoulders, Core, & Back
Step-By-Step Directions
1. Pick up a set of dumbbells with one in each hand. They should be heavy and difficult for you to hold onto for an extended period of time.
2. Squeeze the handles and walk a specified distance or for a specific amount of time.
3. Repeat for multiple sets.
Kettlebell Shoulder Press
Muscles Worked: Shoulders, Back, Triceps, & Core
Step-By-Step Directions
1. Find a bench and adjust the back pad to be fully upright. Grab a pair of kettlebells and place them on your knees while seated on the bench.
2. Hike your knees up to elevate the kettlebells on either side of your head just above your shoulders. You should be holding the kettlebells by the handle, allowing the weighted portion to rest on the back of your wrists. This is the starting position.
3. Press the kettlebells upward and pause with the weight at the top.
4. Slowly lower the weight back down to the starting position at either side of your head.
5. Repeat for as many reps as programmed.
Kettlebell Chest Press
Muscles Worked: Pecs, Shoulders, & Triceps
Step-By-Step Directions
1. Lie with your back flat on the floor. Bend your knees and plant your feet on the floor.
2. Grab a kettlebell in each hand by the handles. Keep your upper arms fixed to your side and on the floor. This is the starting position.
3. Press the kettlebells above your chest with your triceps and chest.
4. Lock out your arms at the top and squeeze your chest.
5. Slowly lower the kettlebells back to the starting position, bringing your upper arms back to the floor.
6. Repeat this for reps.
Kettlebell Goblet Squat
Muscle Groups Worked: Quads, Glutes, Core, Lats & Back
Step-By-Step Directions
1. Stand with your feet spread hip-width to shoulder-width apart and your toes pointed slightly outward.
2. Hold the weight at your chest, right below your collarbone. You can hold it by the bell with both hands or flip it and grasp the handle in both hands.
3. Brace your core, puff your chest out slightly, pull your shoulders down and back, and look straight ahead.
5. Inhale, then push your hips back, bending your knees as you lower into a squat until your thighs are parallel to the ground. Keep the weight nice and close to your body.
6. Press through your mid-foot and heel, then squeeze your glutes to stand back up, completing the movement. When you reach the top, exhale before starting the next rep.
Choosing The Right Kettlebell Weight
One tricky part of working out with kettlebells is knowing which weight to choose. I get asked this question quite often.
Really, you want to pick a weight that challenges you, but not too much. If you use a weight that's too heavy, it could cause you to compromise your form, and ultimately the effectiveness of the exercise.
On top of that, if you use a weight that's too heavy, you can put yourself at risk of injury. Start lighter and work your way up!
Here's what I typically recommend based on experience level:
For Beginner Lifters:
• Women: 8-12 kg (18-26 lbs)
• Men: 12-16 kg (26-35 lbs)
For Intermediate Lifters:
• Women: 12-20 kg (26-44 lbs)
• Men: 16-24 kg (35-53 lbs)
For Advanced Lifters:
• Women: 20+ kg (44+ lbs)
• Men: 24+ kg (53+ lbs)
Remember: these are just starting points. Your strength level, exercise experience, and specific goals will all play a role in choosing the right weight for you. Plus, different exercises will require you to switch out the weight you use.
How To Use Kettlebells Safely
Before you jump into these workouts, we need to talk about safety.
I've been training with kettlebells for years, and I can tell you firsthand ... Proper form and safety precautions are absolutely crucial. Not only will they help prevent injuries, but they'll also help you get the most out of your workouts!
Here are my top safety tips that I've learned over the years:
• Keep your core engaged throughout all movements. This will help with maintaining a neutral spine and avoiding injury.
• Keep your shoulders pulled down and back. Once again, this can help encourage good posture and a neutral spine in each exercise.
• Always warm up before starting your workout. This can help with preventing injury and get the correct muscle groups primed to perform.
• Start with lighter weights to master form first. If you go too heavy with the wrong form, you can put your body at risk of injury.
• Make sure you have plenty of space around you. With some kettlebell movements, you can take up a lot of space. Be mindful of where others are in relation to you to avoid hurting yourself or someone else.
• Keep wrists straight during exercises. Doing so will help build wrist strength and avoid any injuries.
• Make sure you are getting adequate rest. This can help your body rebuild and repair the muscle you break down during your kettlebell workouts, so you can continue to see progress over time.
Proper form isn't just about safety ... it's about getting the most out of your workout. If you're unsure about any movement, it's always better to ask for help or guidance from a certified trainer.
Kettlebell Workouts For You To Try
Using the exercises we went through, along with others, you can build a heck of a kettlebell workout. I went ahead and put together three kettlebell workouts.
I'm sure you'll find one that is great for helping you achieve your goals and get a good sweat! You can also feel free to substitute exercises and modify the workouts to your liking.
Kettlebell Workout For Beginning Lifters
| Exercise | Sets | Reps |
| Single-Arm Kettlebell Row | 4 | 10 (Each Arm) |
| Kettlebell Goblet Squat | 4 | 10-12 |
| Kettlebell Chest Press | 4 | 10-12 |
| Farmer Carries | 4 | 15 Yards |
Kettlebell Workout For Intermediate Lifters
| Exercise | Sets | Reps |
| Kettlebell Reverse Lunges | 4 | 8 (Each Leg) |
| Kettlebell Shoulder Press | 4 | 10-12 |
| Single Arm KB Chest Press | 4 | 8 (Each Arm) |
| Kettlebell Single-Arm Rows | 4 | 10 (Each Arm) |
| Offset Carries | 4 | 20 Yards |
Kettlebell Workout For Advanced Lifters
| Exercise | Sets | Reps |
| Kettlebell Swings | 4 | 15 |
| Kettlebell Shoulder Press | 4 | 8 |
| Kettlebell Walking Lunges | 4 | 10 (Each Leg) |
| Kettlebell Chest Press | 3 | 8 |
| Kettlebell Rows | 4 | 8-12 |
| Single-Arm Farmer Carries | 3 | 20 Yards |
Getting The Most Out Of Your Kettlebell Workouts
Sure, kettlebell workouts may not be the most common way to resistance train. However, that doesn't mean they aren't a good way to resistance train. After all, you can get a really great workout with kettlebells alone.
The best kettlebell workout will always be up for debate. I wouldn't be able to confidently say there is a "best" kettlebell workout. However, there's almost certainly a best kettlebell workout for you.
Plus, with a good kettlebell workout program, you're sure to earn great results!
With that, I know that results mean different things to different people. So, whether you are looking to gain muscle, lose body fat, or both … There’s not one size fits all answer.
But, there are two things that are important to focus on no matter what your goal is: nutrition and training.
Obviously, one kettlebell workout isn't going to be the difference maker for your results. Your workout program as a whole and your diet are both crucial to the results you see.
Yes, I know there's a lot to this, and it can feel overwhelming. The good news is, we're here to help you.
At 1st Phorm, our mission is to help real people earn real and long-term results. In fact, that's why we developed the ultimate all-in-one tool to help you reach your goals called the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today, and I know you won't regret it! If you have any questions or need any help in the meantime, don't hesitate to reach out to us.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Jaiswal PR, et al. Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. Cureus. 2024;16(2):e53497.
(2) Vancini RL, et al. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. Journal of Human Kinetics. 2019;66:5-6.
(3) Govindasamy K, et al. The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial. BMC Sports Science, Medicine & Rehabilitation. 2024;16(1):106.
