Looking for a workout that fits everyone, regardless of gender or fitness level? Go for the kettlebell workouts. This simple yet powerful tool is the ultimate equaliser, offering a full-body workout that’s as effective for men as it is for women. Whether your goal is to build strength, burn calories, or improve mobility, kettlebells are here to deliver results.
This guide will walk you through a comprehensive kettlebell workout designed to target every major muscle group. It’s efficient, versatile, and perfect for anyone looking to elevate their fitness game. Ready to swing, lift, and press your way to better health? Let’s dive in.
WHAT IS A KETTLEBELL WORKOUT? HOW IT WILL YOUR HEALTH AND FITNESS?
Kettlebell training is a high-intensity workout that uses weights to perform different body exercises. The training includes doing different sets of medium-to-hard exercises while holding weights in hand.
Doing training with weights helps burn fat and increases the body’s fitness. That’s why performing anaerobic exercises with kettlebells strengthens all the muscles and keeps the body strong and healthy to fight all diseases.
Kettlebells are iron-cast weights with handles, and like dumbbells, they range from 5 lbs. to 100 lbs. People with high-intensity training routines and body-building purposes use them in gyms. Kettlebells have other varieties in their materials, and you can choose them according to your choice and needs.
Kettlebell training is an excellent workout for maintaining a healthy body. Try a kettlebell workout instead of using traditional heavy-weight lifting devices such as dumbbells and barbells. It is a better option that provides long-term benefits.
So, do you feel ready to get into a kettlebell workout? Let’s dig deep into it.
A SAFE START TO GET YOUR BODY READY
Kettlebell training is high-intensity, which means it is tough on muscles. You can’t get into it without proper guidance, and the training is tough enough to hurt your muscles and could cause serious injuries. That’s why it is important to first develop beginner weight endurance training for the kettlebell workout.
Prepare your body to endure weights from low to high levels to get your foot in a kettlebell workout. Keep the training at your own pace that suits your body. Develop strength and knowledge. Then, follow the real kettlebell workout.
BEGINNER LEVEL
As a beginner, try small kettlebells as you try different exercises and improve your form.
- Women can use 8-12 pounds.
- Men can use 12-16 pounds.
INTERMEDIATE LEVEL
After passing the beginner-level strength, you can easily increase your weight.
- Women can use 12-20 pounds.
- Men can use 16-24 pounds.
PICK YOUR PACE
At the advanced level, you are fully familiar with the exercise and its techniques and can begin lifting more heavy weights.
- Women can use 20-30 pounds.
- Men can use 24-32 pounds.
After completing your advanced level, when you have gained enough strength to bear weights, you are ready to fully embrace the real workout. Moreover, your muscle strength and body balance level will be perfect by then to start the intense kettlebell training.
So, after this brief weight learning guidance, let’s get to the real high-intensity kettlebell training.
A DETAILED GUIDE TO PERFORMING Full BODY KETTLEBELL WORKOUTS
Kettlebell exercises have a very big variety for fitness freaks. But for a proper workout, there are a total of 21 exercises that you should follow to keep your body fit.
The figure of 21 sounds too much in the beginning. But as you start to practice the exercises and enjoy them while keeping your fitness goals ahead, you will get used to it. If it sounds too much for your muscles, remember you can always be selective and
So we have created a detailed guide on all forms of kettlebell exercises, and you can either pick them all or just choose your suitable ones:
1. KETTLEBELL SWING
First, we have this simple exercise in which you swing the kettlebell between your thighs. To perform this exercise correctly, you must focus on your swing motions. The kettlebell swings should be swift so that they can properly build the body’s muscles.
Steps
- To start, stand with feet wider than your shoulders.
- Then, hold the kettlebell from the handle with both hands with your palms facing downwards.
- Now, bend the knees slightly and swing the kettlebell between your knees.
- Then, swing the kettlebell back up to your chest level.
- You can do 3-4 sets of 12-15 reps for this exercise.
Targeted Muscles:
Forearm, core, glutes, wrists, back, shoulders, hamstrings and abs.
2- KETTLEBELL DEADLIFT
We know that deadlifts are a tough exercise, but the kettlebell deadlift is a lighter version. By lifting cast iron weights, you can strengthen your legs, back, and arm muscles.
Steps
- Stand with feet wider than your shoulders, and the kettlebell should be on the ground between your feet.
- Then, bend your knees to lower your body to grab the kettlebell from the ground.
- Hold the kettlebell handle, push your hips backward, and lift the weight to return to a standing position.
- Again, put the kettlebell down by bending your knees.
- This simple exercise lets you do 3-4 sets of 12-15 reps.
Targeted Muscles:
Hamstrings, glutes, quads, core, shoulders and back.
3- KETTLEBELL ROW
In this exercise, your hand will be in constant motion as you row the kettlebell around your body. This workout will help you strengthen your core and arm muscles.
Steps
- Stand with feet wider than shoulders. Your kettlebell is on the ground near one of your feet.
- Now, bend your knees to lower your body in a 45-degree position.
- Next, holding the same body position, grab the kettlebell from the ground and hold it near your lower knee level.
- Then, while maintaining balance, lift the kettlebell by keeping your elbows close to the body. After this, bring the weight down to your leg level while still holding it.
- Complete 3-4 sets of 12-15 reps.
Targeted Muscles:
Biceps, core, shoulders, back muscles, and forearms.
4- KETTLEBELL PUSHUP
Just like we do normal pushups, the only change is the addition of a kettlebell. With kettlebells, pushups become harder as the whole body pressure is on your hands while your body remains at a steeper level from the ground. For gaining strength, this exercise is a must in your routine.
Steps
- Like pushups, you have to place two kettlebells on the ground at a distance wider than your shoulders.
- Then, lay your body in a straight line in a pushup position. Your body should make an angle steeper than 45 degrees, and your feet should be close together.
- Now, grab the kettlebells from its handles, put pressure on your hands, and push your body upwards.
- While keeping the grip on the handles, bring the body close to the ground.
- You must be able to do atleast 3-4 sets of 12-15 reps.
Targeted Muscles:
Chest, shoulders, triceps, core, forearms and back.
5- KETTLEBELL LUNGE
Try kettlebell lunge, which is a good exercise for lower body engagement. Holding the kettlebell in your hands and performing the exercise on your lower legs gives your legs double strength.
Steps
- Maintain a normal distance with your feet.
- Firstly, hold the kettlebell in both hands near your chest.
- Then keeping your back straight, lower your body and bend your right knee to touch the ground backwards.
- In this position, your left leg will be bent in the front.
- Next, raise your body back to the standing position.
- Repeat these steps for the left leg, which will complete one rep for you.
- Perform 3-4 sets of 12-15 reps.
Targeted Muscles:
Thighs, hips, abs, lower legs, and lower back.
6- SINGLE-LEG ROMANIAN DEADLIFT
A single-leg Romanian deadlift is a really good exercise for balance and stability. By continuously balancing weight and body movement, you can build up your body’s stability.
To achieve balance and stability, strengthen and flex your hamstrings (back of your thighs). A single-leg Romanian deadlift is a good choice for this.
Steps
- Stand with your feet at a normal distance and keep the kettlebell near your right foot.
- Now, keep the pressure on the right leg and extend the other leg to the backside straight in the air. At the same time, while lowering your back towards the ground, grab the kettlebell. In this position, your back should be almost parallel to the ground.
- Next up, bring the extended leg back to the other foot while lifting your back and kettlebell straight.
- Then lower the kettlebell again, but don’t put it on the floor, and keep the other leg backward in the air.
- You can do 3-4 sets of 12-15 reps.
Targeted Muscles:
Hamstrings, hips, lower back, calves, shoulders, arms and core.
7- TURKISH GET-UP
This is a long exercise with many complicated steps that you must follow to perform the workout properly. The most important element in the Turkish get-up is maintaining body control, so read the steps carefully and follow along.
Steps
- First, lie flat on the ground. Extend the right hand in the air while holding the kettlebell, and keep the other hand lying firmly on the ground, perpendicular to the body position.
- Then, bend the right knee and tilt it sideways, as it should have the gap from the other leg. Keep the other leg straight on the ground.
- With the support of your spread arm on the ground, lift your body in a semi-upward direction. The kettlebell should feel harder on your left arm in this position.
- Then, lift your body more until you sit straight on the ground.
- Next, bring the straight leg in the backward position of the body and bend it.
- Now, lift the other hand off the ground and move your rear leg carefully to the front and come to a standing position.
- Inhale as you keep your posture and stand straight.
- Lastly, to complete one rep, reverse all the steps in the same order until you reach the starting position again.
- It depends on your strength and how much you can do, but do 2-3 sets of sets of 12-15 reps.
Targeted Muscles:
Shoulders, core, glutes, chest, legs, back and forearms.
8- KETTLEBELL GOBLET SQUAT
You know how to do a normal squat, right? This exercise is almost the same, just with a kettlebell added. Weight lifting while doing squats is really great for your core, arms, and leg muscles.
Steps
- To perform a squat, stand with feet wider than shoulders. First, hold the kettlebell in both hands and keep it close to the body at your chest.
- Start the exercise by bending the knees and lowering your body in the squatting position.
- Now, raise the body back straight while still holding the kettlebell.
- Don’t rush in while doing the squats; complete 3-4 sets of 12-15 reps.
Targeted Muscles:
Hips, quads, hamstrings, lower legs, abs, back and shoulders.
9- BENT-OVER ROW
Let’s imagine the workout in your mind. Your body will be bent, and you will row the kettlebell with one hand. It’s pretty hard to perform in this position, but it will shape your core well.
Steps
- Stand with feet at a distance wider than the shoulder’s width. You have to hold the kettlebell in the right hand and keep the other hand on the hips for support.
- Now bend your knees slightly and lower your back towards the ground to make a 45-degree angle.
- By holding the position, lift the kettlebell and keep your elbows close to your body.
- After the first lift, bring the kettlebell downwards below your knee level. Then, repeat the movements.
- Try your best for this exercise and do 3-4 sets of 12-15 reps.
Targeted Muscles:
Back(upper and lower), biceps, core and legs.
10- KETTLEBELL CLEAN AND PRESS
Kettlebell clean and press means holding and pressing the weight around your shoulders and hand area. This workout involves the active movement of hands, arms, core, and legs.
Steps
- Put your feet wider than your shoulders and put the kettlebell on the ground between your feet.
- You have to extend your right arm wide open to the backside of the body.
- Next, lower your body in a squatting position and grab the kettlebell with the left hand.
- Now, lift the kettlebell and bring it close below your face level with your palms facing inwards to your body.
- At this time, you have to bring the other arm from the back to the right side of the body but still keep it extended. It should be perpendicular to your body to keep the balance throughout the exercise.
- Next, you have to lift the kettlebell above the head level.
- Again, bring the kettlebell back to the face level.
- Lastly to complete one rep, lower your body to put the kettlebell on the ground.
- You can easily do 3-4 sets of 12-15 reps.
Targeted Muscles:
Legs, backs, glutes, and shoulders.
11- ONE-ARM KETTLEBELL SWING
This exercise will tell you how strong your hands are. Here, your one hand will swing the heavy kettlebell. So, let’s test your hand strength now.
Steps
- You have to stand with feet wider than your shoulders and the kettlebell should be on the ground in front of you.
- Take a breath, bend your knees, and lower your body to grab the kettlebell with your strongest hand.
- Once lifting the kettlebell, give it an initial swing between the knees.
- Now, swing it outside, and it should reach your chest level.
- The sign of a proper kettlebell swing is that it should reach well between your knees and outside to your chest level by keeping an arm-length distance.
- You could try and complete 3-4 sets of 12-15 reps.
Targeted Muscles:
Glutes, hamstrings, back, core, forearms and quadriceps.
12- KETTLEBELL WINDMILL
It’s not exactly like a windmill, but somewhere close to it. When you perform this exercise, your body position resembles the moving wings of a windmill. The positioning for this one looks easy but there are some details that you need to focus on to do it in the right way.
Steps
- Place your feet wider than your shoulders, and your toes should be in a pointed direction, like 45 degrees.
- Now, hold the kettlebell in the right hand with your palms having the same direction as your face.
- Then, you have to lift the right arm above your head level.
- After this, slowly bend your left knee slightly, lower your torso on the left side, and touch the ground with your left hand. In this position, your left palm should be facing the direction of your right foot.
- Hold in this windmill-like position, and then straighten your body again.
- Atleast, try doing 3-4 sets of 12-15 reps.
Targeted Muscles:
Shoulders, core, hips and hamstrings.
13- SUMO DEAD LIFT HIGH PULL
Blend weight lifting and a sumo aura together, and you will get a sumo deadlift high pull. You don’t have to put in heavy effort like a sumo wrestler, just lift the weights in a sumo manner.
Steps
- Firstly, bring in the sumo-wrestler feeling and spread your feet really wide at a good distance. Then, bend the knees and lower your body in a semi-squatting position. The kettlebell should be on the ground in the front.
- The next step is to grab the kettlebell with both hands.
- Lift the kettlebell up and bring your body to a standing position.
- Now, lift the kettlebell up to your chest level with your arms spread out, like the bee wings.
- Then, you have to bring the kettlebell down on the ground.
- The exercise is simple, and you can easily do 3-4 sets of 12-15 reps.
Targeted Muscles:
Glutes, quads, hamstrings, back, shoulders, core and thighs.
14- DOUBLE KETTLEBELL SWING
For strengthening your arms and core, this exercise is a really good choice. With both hands holding the weights and putting pressure on your core, this workout will increase your strength to the next level.
Steps
- Stand with feet wider than shoulders. Keep two kettlebells on the ground.
- To grab both kettlebells correctly, you need to bend the knees to lower your body and then hold the weights.
- Now, lift the kettlebells and swing it between your knees.
- Swing the kettlebells outside up to your chest level at an arm-length distance.
- Depending on your strength level, you can do 3-4 sets of 12-15 reps.
Targeted Muscles:
Glutes, forearm, core, wrists, shoulders, abs and hamstrings.
15- KETTLEBELL RUSSIAN TWIST
With the word Russian attached to an exercise, you must know that it will definitely be hard on the body. But don’t worry, to stay fit, we must go harder even to the levels of Russians. Now get ready for it.
Steps
- Firstly, sit on the ground and attach your feet together. Now, bend your knees together closely. Extend your back a bit and lift your feet off the ground. In this position, your body will make a wave-like pattern.
- Now, hold the kettlebell and keep it close to your torso. Your arms should be stay close to your body to maintain the balance. Next, move your arms to hold the weight on the right side.
- Then repeat the same movement on your left side.
- Take breaks in between and try to do 3-4 sets of 12-15 reps.
Targeted Muscles:
Shoulders, obliques, core, upper back, and glutes.
16- KETTLEBELL OVERHEAD PRESS
Overhead press means you have to hold the kettlebell and perform a back-and-forth movement of the arm. This exercise around the head builds strength and stability in the arms, shoulders, and upper body.
Steps
- Stand with feet at a normal distance.
- Hold the kettlebell in your right hand, and bend your arm with your palm facing toward the face. Keep the other arm extended outside the body for balance. Your bent arm should touch the body closely.
- Next up, lift the kettlebell above your head level while keeping the arm straight. In this position, your palm should be straight in the same direction as your face.
- Bring the kettlebell back to your chest level, and remember to keep your palms towards the face.
- Do almost 3-4 sets of 12-15 reps.
Targeted Muscles:
Upper chest, triceps, core, traps, lower back and forearms.
17- KETTLEBELL HALO
Kettlebell Halo is a slow exercise. It involves doing circular movements around the neck with your arms holding the weight. You should be careful while performing this one because the kettlebell could hurt your neck or face during the rotation. So keep your focus and have slow movements.
Steps
- Just stand straight and hold the kettlebell upside down with both hands.
- Start by rotating the kettlebell from the left side behind your neck. Bring it forward to your chest, and stop right there.
- Now, rotate the kettlebell from the rested position and do a reverse rotation for the same starting side, the left side.
- Next, repeat the same steps for the right side, and that will complete one rep.
- Carefully do 3-4 sets of 12-15 reps.
Targeted Muscles:
Shoulders, core, and upper back.
18- KETTLEBELL HIGH PULL
This exercise involves swinging the kettlebell and lifting it to the chest level to give it a high-speed pull in the air.
Steps
- The kettlebell is on the ground. Now, position your feet wider than your shoulders and extend your left arm outside in a perpendicular direction to your feet.
- Bend the knees and lower your body to grab the kettlebell and give it a swing between your knees.
- Now lift the kettlebell up high to your chest level, with your palms facing forward, like a throwing punch. Your elbow should extend towards the back of your body.
- Swing the kettlebell down between your knees and again punch it in air.
- Try and complete 3-4 sets of 12-15 reps.
Targeted Muscles:
Trapezius, core, rhomboids, shoulders, and deltoids.
19- LATERAL LUNGE
You must have seen people stretching their legs in a lateral position. It’s the same exercise, but here, you will do it with a kettlebell. So, let’s hop in.
Steps
- For this one, keep your feet together. Hold the kettlebell in both hands upside down. Keep the weight at your shoulder level with your palms facing towards your face.
- Bend the right knee to the lateral side (sideways) and pull your body weight to the right side. Your other leg will be stretched and there will be pressure on your right knee.
- Lift off the weight and return your body to a standing straight position.
- Repeat the steps and do a lunge at the left side.
- You can easily do 3-4 steps of 12-15 reps of this exercise.
Targeted Muscles:
Quads, glutes, calves, inner thighs, hamstrings, core and lower back.
20- THRUSTER
Thruster is a combination of a squat and the overhead kettlebell press. It is a fast exercise that puts great pressure on the core, legs, and arms, leaving you breathless by burning calories.
Steps
- Stand with feet at a wider distance. Keep two kettlebells on the ground in the front.
- Start by bending the knees to lower your body and grab the kettlebells. Lift them up and hold them below your face level. In this position, your inner palms should face each other while holding the kettlebells.
- Stand straight and perform a squat while holding the kettlebells in the same manner.
- After completing the squat, bring the body back to standing and lift the kettlebells above your head.
- Try to do 3-4 steps of 12-15 reps.
Targeted Muscles:
Glutes, quads, shoulders, triceps, hamstrings, calves, lower back, core and forearms.
21- KETTLEBELL SWING CLEAN
The kettlebell swing clean is a tough exercise that puts a lot of pressure on your hands. This workout combines arm and hip movement to build strength and coordination.
Steps
- Stand with feet wider than shoulders. Keep the kettlebell on the ground in front of you.
- Now, bend your knees to lower your body and grab the kettlebell with the right hand.
- Later, swing the kettlebell between the knees and lift it up to the right side of the body while keeping your elbow close. In this position, your inner palm should be forward.
- Perform 3-4 sets of 12-15 reps.
Targeted Muscles:
Glutes, hamstrings, quadriceps, and traps.
LET’S TRY KETTLEBELL WORKOUTS WITH MERIDIAN FITNESS
Kettlebell workouts are a fantastic way to achieve a balanced and effective full-body routine, offering benefits for both men and women. With the right guidance and consistency, you’ll see improvements in strength, flexibility, and overall fitness. To take your kettlebell training to the next level, head to Meridian Fitness. Our expert trainers and top-notch facilities in Greenwich provide the perfect environment to master these exercises through our kettlebell classes and reach your fitness goals. Visit us today and discover how kettlebells can revolutionise your workouts.
