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30 Best Kettlebell Workouts: Kettlebell Strength Training
Hey there, fitness fam! Welcome back to Men’s Dream Lifestyle, where we’re all about getting stronger, fitter, and healthier together. Today, we’re diving deep into the world of kettlebell training, bringing you the 30 best kettlebell workouts for that ultimate strength training session. Whether you’re a seasoned pro or just dipping your toes into the world of fitness, there’s something here for everyone. So grab your kettlebell, let’s get those muscles firing, and let’s dive right in!
1: Kettlebell Swing
Let’s kick things off with a classic: the kettlebell swing. This dynamic movement targets your glutes, hamstrings, and core, giving you a full-body burn in just one exercise. Remember to hinge at the hips, keep your back flat, and power through with your hips to drive the kettlebell up. Aim for 3 sets of 15 reps to start feeling that burn.
2: Goblet Squat
Next best kettlebell workouts, we’ve got the goblet squat. Grab your kettlebell by the horns, hold it close to your chest, and drop down into a deep squat. This killer move not only works your quads, hamstrings, and glutes but also engages your core for stability. Try 4 sets of 12 reps to really feel the burn in those legs.
3: Turkish Get-Up
Time to get technical with the Turkish get-up. This total-body exercise is not for the faint of heart but boy, does it deliver results! Start lying on your back with the kettlebell extended above you, then use a series of movements to stand up, all while keeping that kettlebell stabilized. It’s a challenge, but trust me, it’s worth it. Aim for 3 sets of 8 reps per side for a serious full-body workout.
4: Kettlebell Deadlift
Let’s shift our focus to the posterior chain with the kettlebell deadlift. Stand with your feet hip-width apart, kettlebell between your legs, and hinge at the hips to lower the weight towards the ground. Keep your back flat and your core engaged as you drive through your heels to return to standing. This move targets your hamstrings, glutes, and lower back, making it a staple for any strength training routine. Try 4 sets of 10 reps for that killer burn.
5: Kettlebell Press
Time to pump some iron overhead with the kettlebell press. Grab your kettlebell with one hand, rack it at shoulder height, and press it overhead until your arm is fully extended. Lower back down with control and repeat on the other side. This move not only strengthens your shoulders but also engages your core for stability. Shoot for 3 sets of 8 reps per arm to feel that burn.
6: Kettlebell Row
Let’s give our back some love with the kettlebell row. Grab a kettlebell in one hand, hinge at the hips, and row the weight up towards your hip, squeezing your shoulder blade at the top. Lower back down with control and repeat on the other side. This move targets your lats, rhomboids, and traps, helping to build a strong, sculpted back. Aim for 4 sets of 10 reps per arm for maximum results.
7: Kettlebell Clean
Next best kettlebell workouts, let’s master the kettlebell clean. Start with the kettlebell between your legs, hinge at the hips, and explosively drive through your hips to bring the weight up to shoulder height, catching it in the racked position. Lower back down with control and repeat on the other side. This dynamic movement not only builds strength but also improves power and coordination. Try 3 sets of 8 reps per side for a killer workout.
8: Kettlebell Snatch
Up next best kettlebell workouts, we’ve got the kettlebell snatch. Start with the kettlebell between your legs, hinge at the hips, and explosively drive through your hips to bring the weight up overhead in one fluid motion. Lower back down with control and repeat on the other side. This explosive move targets your entire body, from your legs to your shoulders, making it a must-have in any kettlebell workout. Aim for 4 sets of 6 reps per side for that full-body burn.
9: Kettlebell Lunges
Let’s fire up those legs with kettlebell lunges. Hold a kettlebell in each hand, step forward into a lunge, and lower your back knee towards the ground. Push through your front heel to return to standing and repeat on the other side. This move targets your quads, hamstrings, and glutes while also improving balance and stability. Try 3 sets of 12 reps per leg for a killer lower body workout.
10: Kettlebell Russian Twist
Time to target those obliques with the kettlebell Russian twist. Sit on the ground with your knees bent, hold a kettlebell in front of you, and lean back slightly to engage your core. Twist your torso to one side, tapping the kettlebell on the ground, then twist to the other side. This move not only strengthens your obliques but also engages your entire core for stability. Aim for 4 sets of 15 reps per side for that burn you crave.
11: Kettlebell Figure 8
Let’s get creative with the kettlebell figure 8. Start with your feet shoulder-width apart, hinge at the hips, and pass the kettlebell between your legs in a figure 8 motion. This dynamic exercise targets your legs, core, and shoulders while also improving coordination and agility. Try 3 sets of 20 reps for a killer full-body burn.
12: Kettlebell Halo
Time to give our shoulders some love with the kettlebell halo. Hold a kettlebell by the horns, brace your core, and circle the weight around your head in a halo motion. This move not only strengthens your shoulders but also improves mobility and stability in the joint. Aim for 4 sets of 12 reps, alternating directions for that well-rounded shoulder workout.
13: Kettlebell Farmer's Carry
Let’s put our grip strength to the test with the kettlebell farmer’s carry. Grab a kettlebell in each hand, brace your core, and walk forward, maintaining an upright posture. This move not only strengthens your grip but also engages your core, shoulders, and legs for a killer full-body workout. Try walking for 30-60 seconds per set, aiming for 3 sets total.
14: Kettlebell Push Press
Time to push through those plateaus with the kettlebell push press. Start with the kettlebell in the racked position at shoulder height, bend your knees slightly, and explosively press the weight overhead, using the momentum from your legs to help drive the weight up. Lower back down with control and repeat. This move not only builds strength but also improves power and explosiveness. Aim for 4 sets of 8 reps for that killer shoulder burn.
15: Kettlebell High Pull
Let’s crank up the intensity with the kettlebell high pull. Start with the kettlebell between your legs, hinge at the hips, and explosively drive through your hips to bring the weight up to shoulder height, leading with your elbows. Lower back down with control and repeat. This move targets your shoulders, back, and core while also improving explosiveness and coordination. Try 3 sets of 10 reps per side for a serious burn.
16: Kettlebell Windmill
Time to work on our mobility with the kettlebell windmill. Start with a kettlebell in one hand, press it overhead, and hinge at the hips to lower your torso towards the opposite foot while keeping the weight stabilized overhead. Return to standing and repeat on the other side. This move not only strengthens your core and shoulders but also improves flexibility in the hips and hamstrings. Aim for 3 sets of 8 reps per side for that killer stretch and burn.
17: Kettlebell Pistol Squat
Let’s take our leg strength to the next level with the kettlebell pistol squat. Hold a kettlebell in front of you, extend one leg out in front of you, and lower down into a single-leg squat, keeping your chest up and core engaged. Push through your heel to return to standing and repeat on the other side. This challenging move not only targets your quads, hamstrings, and glutes but also improves balance and stability. Try 4 sets of 6 reps per leg for a killer lower body workout.
18: Kettlebell Renegade Row
Time to challenge our core and upper body with the kettlebell renegade row. Start in a plank position with a kettlebell in each hand, row one weight up towards your hip while bracing your core and keeping your hips stable. Lower back down with control and repeat on the other side. This move not only strengthens your back and arms but also engages your core for stability. Aim for 3 sets of 10 reps per side for a killer full-body workout.
19: Kettlebell Side Bend
Let’s sculpt those obliques with the kettlebell side bend. Hold a kettlebell in one hand, stand tall, and lean to the side, lowering the weight towards your knee while keeping your core engaged and hips stable. Return to standing and repeat on the other side. This move targets your obliques, helping to create that coveted hourglass figure. Aim for 4 sets of 12 reps per side for a killer core workout.
20: Kettlebell Thruster
Next best kettlebell workouts time to get your heart pumping with the kettlebell thruster. Hold a kettlebell in the racked position at shoulder height, squat down, then explosively press the weight overhead as you stand up. Lower back down with control and repeat. This dynamic move not only builds strength but also gets your heart rate up, making it a great addition to any high-intensity workout. Try 3 sets of 12 reps for a killer full-body burn.
21: Kettlebell Clean and Press
Let’s combine two powerhouse moves with the kettlebell clean and press. Start with the kettlebell between your legs, hinge at the hips, and explosively drive through your hips to bring the weight up to shoulder height. From there, press the weight overhead until your arm is fully extended. Lower back down with control and repeat. This compound movement targets your entire body, from your legs to your shoulders, giving you maximum bang for your buck. Aim for 4 sets of 6 reps per side for a killer full-body workout.
22: Kettlebell Dead Clean
Time to work on our explosiveness with the kettlebell dead clean. Start with the kettlebell between your legs, hinge at the hips, and explosively drive through your hips to bring the weight up to shoulder height in one fluid motion. Lower back down with control and repeat. This move not only builds strength and power but also improves coordination and agility. Try 3 sets of 8 reps for a serious burn.
23: Kettlebell Russian Get-Up
Next best kettlebell workouts, let’s put a twist on the traditional Turkish get-up with the kettlebell Russian get-up. Start lying on your back with the kettlebell extended above you, then use a series of movements to stand up, all while keeping that kettlebell stabilized. Lower back down with control and repeat on the other side. This challenging move not only strengthens your entire body but also improves mobility and stability. Aim for 3 sets of 6 reps per side for a killer full-body workout.
24: Kettlebell Push-Up
Time to take your push-ups to the next level with the kettlebell push-up. Start in a plank position with your hands on two kettlebells, lower your chest towards the ground, then push back up to starting position. This move not only targets your chest, shoulders, and triceps but also engages your core for stability. Try 4 sets of 10 reps for a killer upper body burn.
25: Kettlebell Reverse Lunge
Next best kettlebell workouts, let’s fire up those legs with the kettlebell reverse lunge. Hold a kettlebell in each hand, step back into a lunge, and lower your back knee towards the ground. Push through your front heel to return to standing and repeat on the other side. This move targets your quads, hamstrings, and glutes while also improving balance and stability. Try 3 sets of 12 reps per leg for a killer lower body workout.
26: Kettlebell Overhead Squat
Time to challenge our stability with the kettlebell overhead squat. Hold a kettlebell overhead with one hand, brace your core, and squat down, keeping the weight stabilized overhead. Push through your heels to return to standing and repeat on the other side. This move not only strengthens your legs, core, and shoulders but also improves mobility and stability in the shoulder joint. Aim for 4 sets of 8 reps per side for a killer full-body burn.
27: Kettlebell Side Plank
Let’s engage those obliques with the kettlebell side plank. Start in a side plank position with your elbow on the ground and a kettlebell resting on your hip, brace your core, and hold for as long as possible. Switch sides and repeat. This move not only strengthens your obliques but also improves stability and balance. Try holding for 30-60 seconds per side for a killer core workout.
28: Kettlebell Bulgarian Split Squat
Next best kettlebell workouts, time to target those legs with the kettlebell Bulgarian split squat. Stand facing away from a bench or step with a kettlebell in each hand, place one foot behind you on the bench, and lower down into a split squat, keeping your front knee aligned with your ankle. Push through your front heel to return to standing and repeat on the other side. This move not only strengthens your quads, hamstrings, and glutes but also improves balance and stability. Aim for 3 sets of 10 reps per leg for a killer lower body burn.
29: Kettlebell Mountain Climbers
Let’s get that heart rate up with kettlebell mountain climbers. Start in a plank position with your hands on two kettlebells, brace your core, and drive one knee towards your chest, then switch legs in a quick, fluid motion. This move not only targets your core but also gets your heart pumping, making it a great addition to any HIIT workout. Try 4 sets of 20 reps for a killer cardio burn.
30: Kettlebell Burpees
Final best kettlebell workouts, let’s finish strong with kettlebell burpees. Start standing with a kettlebell between your feet, squat down to grab the weight, then jump your feet back into a plank position. Perform a push-up, then jump your feet back towards your hands and explosively jump up, lifting the kettlebell overhead. Repeat for reps. This full-body move not only builds strength and endurance but also gets your heart rate soaring. Aim for 3 sets of 12 reps for a killer full-body burn.
Conclusion
And there you have it, folks, 30 of the best kettlebell workouts to take your strength training to the next level. Whether you’re looking to build muscle, burn fat, or improve your overall fitness, there’s something here for everyone. So grab your kettlebell, get moving, and let’s crush those fitness goals together. Don’t forget to smash that like button, subscribe to our YouTube channel for more awesome content, and I’ll catch you in the next video. Stay strong!
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