Appearing in Russia during the early 1700s the Kettlebell has ever since been a staple of strength training for serious lifters all over the world.
A fantastic tool for full-body training, the kettlebell gives you countless options for a whole host of different training exercises, making it one of the single best pieces of exercise equipment you can own.
But don’t just take our word for it, because in this article, I am going to give you some killer Kettlebell workouts that will test your entire body, using only 6 moves and one piece of equipment.
Targets: Glutes, hamstrings, core, shoulders
With your feet spread, just over shoulder-width apart, hold the kettlebell with both hands in front of your body and keep your core tight.
Your knees should be slightly bent and your arms should be straight as you hinge your hips backward.
Keep your back flat as your hips shoot backward and maintain only a slight bend of the knees then use your hips to drive yourself forward, back to a standing position, the kettlebell should reach shoulder height and the arms should still be straight.
Kettlebell Goblet Squat
Targets: Quads, Glutes
Stand with your feet shoulder-width apart and your toes slightly turned out as you brace your core.
You should hold the kettlebell with both hands slightly in front of your chest.
Lower yourself down into a squat, bending the knees until your thighs are parallel with the floor. Keep your core tight as you push through the heels to return back to the top of the squat.
Kettlebell Romanian Deadlift
Targets: Hamstrings, glutes, lower back
Stand with your feet together, holding the kettlebell with both hands just in front of your body, your core should be braced and your arms should be straight.
Hinge forward from the hips, pushing the hips backward and only bending the knees slightly as you move your hips back and the kettlebell towards the floor.
With the weight in your heels, keep your core tight as you hinge from the hips, driving your hips forward and standing back up tall to the starting position.
Kettlebell High Pull
Targets: Shoulders, quads, glutes, hamstrings, back, arms
Stand with your feet just outside of shoulder width and the kettlebell on the floor in front of you. Bend into a squat position and using an overhand grip, grab hold of the kettlebell with both hands.
Extend upwards, pushing through your heels back to the top, bringing the kettlebell up with you, all the way up, just below your chin. Your elbows should be high also, just above your shoulders.
Drop back to the squat position and repeat.
Kettlebell Clean and Press
Targets: Quads, glutes, arms, core, shoulders
Standing with your feet at shoulder width and your arms by your side, the kettlebell should be on the floor, in front of your body, in between your legs.
Hinge at the hips, pushing the hips back and lowering the chest as one hand comes down to grab the kettlebell and the other goes behind you for support.
Using the hand holding the kettlebell, bring the kettlebell up to shoulder height, rotating the bell around the wrist and extending the other arm out to the side for balance, from here push the kettlebell overhead.
Repeat before changing hands.
Kettlebell Renegade Row
Targets: Back, core, arms, chest
Place two kettlebells on the floor, shoulder-width apart with the handles facing up.
You are to assume the push-up position on the kettlebells, with your hands on the kettlebell handles.
Your arms should be straight, your core should be tight and your back should be straight.
Lift your right hand off the floor, pulling your elbow back and bringing the kettlebell up as you squeeze your back.
Return the kettlebell back to the floor and do a push up (still holding the handles) before repeating on the other side. A rep on each side is 1 rep total.
Now you know the moves it’s time to see the workouts. Using the 6 exercises above, complete the three workouts to the best of your ability.
Complete all 6 moves, one after the other for 1 minute each.
As soon as you finish one exercise, move on to the next without taking any rest in between or taking your hand off the kettlebells.
Once you have finished all 6 moves take 2 minutes rest before starting again.
Repeat the circuit three times in total.
Split the moves into two groups.
A) Kettlebell swing, goblet squats, Kettlebell deadlift.
B) High pull, Clean and press, Renegade row
Complete the moves in workout A in order, one after the other, getting as many reps as you can in a 45 second period. Then every minute, on the minute, change and move on to the next move. You have 10 minutes total before taking a 3-minute rest and following the same format for the moves in group B.
AMRAP stands for as many rounds as possible or as many reps as possible and in this format, we are going to use reps.
With a 10-minute time limit, your goal is to move through the exercises, one at a time, only changing after completing 10 reps.
So it would look something like this.
10 kettlebell swings, then 10 squats, then 10 deadlifts, 10 high pulls and so on.
You move through the exercises and continue, back to the start, repeating the moves over and over.
Take a rest when you need it but otherwise keep going for 10 minutes, only stopping when you’re time is up.
With one, or in some cases two, simple pieces of equipment you can design a fantastic range of workouts to torch your metabolism, blast the fat from your body and build strong, conditioned muscle.
They fit easily in the boot of your car or in the corner of any room and you don’t need to worry about having to switch with different pieces of equipment.
The next time you want a truly killer workout, just pick from this list.
If you’re short on time or you want to really test your fitness, just grab a kettlebell and enjoy an amazing workout, designed by us.