Kettlebell workouts are getting more and more popular these days, and I don’t see it slowing down anytime soon.
You see, people are always after the latest and hottest things… and kettlebell workouts are a great example of a workout that can look exciting, but can also be super effective.
So if you’re here today to learn everything you need to know about kettlebell workouts, then you’re in the right place!
In This Article:
• What Kettlebell Workouts Are
• Benefits of Kettlebell Workouts
• Kettlebell Exercise Options
• Kettlebell Workouts To Try
• How To Get The Most Out of Kettlebell Workouts
What Are Kettlebell Workouts?
Kettlebell workouts are dynamic resistance training exercises using cast iron or steel weights shaped like cannonballs with handles. They offer:
• Strength training
• HIIT (High-Intensity Interval Training) capabilities
• Power development
• Cardiovascular endurance
Perfect for: Building muscle, improving athleticism, and efficient full-body workouts.
These workouts can challenge your body in a number of different ways.
You can focus on HIIT (high-intensity interval training), you can focus on strength training, you can focus on power, and you can even focus on cardiovascular endurance, too.
Kettlebells are extremely dynamic in the fact that you can use them in so many different ways.
Now that you know what these workouts are, let’s keep the bell rolling (Get it?!).
Benefits of Kettlebell Workouts
Like I said, I don’t think kettlebell workouts are going anywhere.
In fact, I can only see them getting more and more popular as people learn how to use them and learn just how effective they can be.
But what are the benefits of kettlebell workouts? Here are three of the best benefits of kettlebell workouts, in my opinion:
1. Improved Athleticism
2. Efficient & Effective Workouts (Save Time)
3. Improved Body Composition
Now, all of these things can be true. But in order to get even more out of your kettlebell workouts, pairing them with proper nutrition for you and your goals will help even more!
But let’s take an even deeper look at these three benefits.
1. Improved Athleticism
When you think about an athlete and their abilities… What do you think of? If you’re anything like me, you immediately think of their strength, explosiveness, balance, stability, and more.
The cool part about kettlebell workouts is that they can help with all of these things and a whole lot more (1).
So not only can kettlebell workouts help you perform better, but they can help you to be confident in the things that you do on a daily basis, too!
2. Efficient & Effective Workouts (Save Time)
One of the biggest reasons that people say they “can’t work out” is because they don’t have time…
But kettlebell workouts can actually be done extremely quickly.
Even though they can be done quickly, don’t let that fool you. They can be something that puts you to work, even in just a short amount of time.
You can even spend as little as 12 minutes doing these workouts, and they'll leave you knowing that you put the work in (1).
3. Improved Body Composition
At the end of the day, I think we are all after at least one of these two things…
Gaining muscle and/or losing body fat tends to be what everybody is after on their fitness journey, and kettlebell workouts can help (2).
The blend of ways that these workouts can challenge your body can also help you earn the results that you want.
8 Amazing Kettlebell Exercises
These are just eight examples of kettlebell workouts that you can try! With that being said, they are eight of my personal favorites to use too!
• Kettlebell Swings
• Kettlebell Cleans
• Farmer Carries
• Plank Pull Throughs
• Goblet Squats
• Kettlebell Rows
• Russian Twists
• Kettlebell Floor Press
How To Do These Kettlebell Exercises
Here’s a quick description of how to do these exercises. In addition to that, you’ll learn about which muscles these exercises work!
Kettlebell Swings
Muscles Worked: Glutes, Hamstrings, Abs, Quads & Lats
Step-By-Step Instructions:
1. Stand, holding the handle of a kettlebell with both hands. 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 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 the 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, but control it the whole way down.
6. Repeat this in one fluid motion for a set number of reps.
Kettlebell Cleans
Muscle Groups Worked: Quadriceps, Glutes, Hamstrings, Back, Core, & Shoulders
Step-By-Step Instructions:
1. Stand upright and place a kettlebell between your feet. Make sure to space your feet about shoulder-width apart.
2. Hinge forward at your hips and lower down to grab the kettlebell by its handle with one arm. Grip the handle of the kettlebell tightly, and make sure your shoulders are above your hips.
4. In one smooth motion, push your hips forward, lifting your upper body and the kettlebell. Keep your core engaged the entire time.
5. As your hips come forward, pull the kettlebell in a straight line upward. When the kettlebell reaches roughly shoulder height, rotate your hand to flip the kettlebell and cradle it in your arm. As the weight gets heavier over time, you may have to drop into a half-squat to get under the kettlebell and catch it.
6. Slowly reverse the movement, bringing the weight back to the floor. Repeat this for the same number of reps on each side of your body.
Farmer Carries
Muscles Worked: Forearms, Shoulders, Core, & Back
Step-By-Step Instructions:
1. Pick up a set of kettlebells 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.
Plank Pull-Throughs
Muscles Worked: Core, Hips, Shoulders & Back
Step-By-Step Instructions:
1. Begin in a hand plank position with a kettlebell off to one side.
2. Reach under your torso with the hand on the opposite side of the weight.
3. Grab the weight and pull it to the other side.
4. Keep your hips and shoulders level through the entire movement.
5. Repeat on the other side, doing this for an even number of reps on both sides.
Goblet Squats
Muscles Worked: Quads, Glutes, Core, Lats & Back
Step-By-Step Instructions:
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.
Kettlebell Rows
Muscles Worked: Back, Shoulders, Biceps & Core
Step-By-Step Instructions:
1. Stand with your feet a little bit wider than shoulder-width apart and with a pair of kettlebells between your feet.
2. Hinge your hips forward so that your chest is close to parallel with the ground, and grab a kettlebell with each hand. This is the starting position.
3. Begin to pull them upward toward your belly. Pause at the top.
4. In a controlled manner, lower the weight back to the starting position.
5. Repeat for as many reps as programmed.
Russian Twists
Muscles Worked: Abs, Back & Shoulders
Step-By-Step Instructions:
1. Sit back in an elevated position with your feet off the ground. Your body should form a V.
2. In a controlled fashion, twist your torso from side to side, touching each side of the floor as you twist to either side.
3. Hold a kettlebell to add resistance and get even more out of your exercise.
4. Breathe slowly in through your nose and out of your mouth through the entire movement. Make sure to repeat for an even number of reps on each side.
Kettlebell Floor Press
Muscles Worked: Pecs, Shoulders, & Triceps
Step-By-Step Instructions:
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 Workouts For You To Try
Like we’ve talked about throughout this entire thing… You can use kettlebell workouts in a number of different ways.
You can use them for strength, you can use them for HIIT, and you can use them for stability. So here are three different kettlebell workouts that you can try, each with a specific focus:
Kettlebell Workout: Strength Focus
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 4 | 8 |
| Kettlebell Floor Press | 4 | 8-10 |
| Kettlebell Swings | 4 | 12-15 |
| Farmer Carries | 4 | 25 Yards |
| Kettlebell Rows | 4 | 8-10 |
Kettlebell Workout: HIIT Focus
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Swings | 3 | 15 |
| Kettlebell Rows | 3 | 12-15 |
| Russian Twists | 3 | 10 Each Direction |
| Kettlebell Cleans | 3 | 10 |
| Goblet Squats | 3 | 10-12 |
Kettlebell Workout: Stability Focus
| Exercise | Sets | Reps |
|---|---|---|
| Alternating Kettlebell Floor Press | 3 | 6 Each Arm |
| Single Leg Box Assisted Kettlebell Squats | 3 | 8 Each Leg |
| Plank Pull Throughs | 3 | 8 Each Side |
| Alternating Kettlebell Rows | 3 | 6 Each Arm |
| Single Arm Farmer Carries | 3 | 20 Yards Each |
Common Questions About Kettlebell Workouts
Q: How heavy should my first kettlebell be?
A: For beginners, I typically suggest that men should start with a 16kg (35lb) kettlebell, while women might start with 8kg (18lb). However, if you're new to resistance training, you may want to start lighter. The key is being able to maintain proper form throughout all exercises.
Q: Can I do kettlebell workouts every day?
A: You definitely can train with kettlebells every day. However, I would listen to your body. Kettlebell workouts can be intense, and recovering properly is important!
Q: Are kettlebell workouts good for weight loss?
A: Yes, kettlebell workouts can be excellent for weight loss. They combine strength training with cardiovascular exercise, helping you burn quite a few calories.
Q: How long should a kettlebell workout be?
A: An effective kettlebell workout can be as short as 12-15 minutes for HIIT-style training, or 30-45 minutes for strength-focused sessions. The intensity of the workout and your goals will determine the ideal length for you. Even short sessions can be highly effective when done properly!
Q: Do I need two kettlebells to work out?
A: No, you can get a great workout with just one kettlebell. While some exercises benefit from using two kettlebells, many effective movements like swings, goblet squats, and Turkish get-ups can be performed with a single kettlebell. As you progress, you might want to invest in a second kettlebell for more workout variety.
Getting The Most Out of Your Kettlebell Workouts
Now, like I said before … Kettlebell workouts can be extremely effective for a number of reasons.
But if you’re really looking to take your results to the next level, then the most important thing is pairing a good kettlebell workout routine with proper nutrition. But what do I mean by that? Well, the specifics of it depend on you and your goals…
To keep it simple, it’s important to make sure that you hit your calorie goal and your protein goal. Not only that, but exercise selection, progressive overload, strategic recovery, sleep, and more all play into the results you see.
Now, you might be wondering how you can do that. After all, there are a lot of moving pieces that can be super overwhelming.
Don’t worry, we are here to help. Here at 1st Phorm, our mission is to help real people just like you and me earn real and long-term results. That's why we created 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, crosstraining, 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) Stagi S, et al. Body Composition and Strength Symmetry of Kettlebell Sport Athletes. Biology. 2023;12(3):440.
