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Kettlebell Full Body Workout

author
Daniel Brown
• Saturday, 17 October, 2020
• 23 min read

Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too.

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Contents

Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads.

Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.

Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.

While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.

Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower- body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.

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Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.

Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.

When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Sit with your legs bent and your feet flat on the floor.

Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.

When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.

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Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. While exhaling, push the kettle bell upward so that your arm is almost straight.

There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.

Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.

Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.

You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. Take your time learning the correct form and technique of each exercise.

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(Source: redefiningstrength.com)

If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.

Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.

If you buy through links on this page, we may earn a small commission. Case in point: Studies show that training with kettle bells yields pretty incredible improvements in aerobic capacity and strength, Pinocchio P, et al. (2013).

Transference of kettle bell training to strength, power, and endurance. Effects of kettle bell training on postural coordination and jump performance: A randomized controlled trial.

Since the power exercises can be challenging for beginners, Slaver suggests sticking to a lighter weight until you master the movements. Check out the GIFs below for a quick guide to executing these movements properly and safely.

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Targets: Hamstrings, glutes, abs, back, shoulders Bend knees slightly, hinge forward at hips, and maintain a flat back.

Use the momentum to return to standing, drive your hips forward, and squeeze your glutes. Bring the kettle bell up to shoulder height, still keeping arms straight.

Grab a kettle bell with an overhand grip and straighten your arms. Start in a squat position and grab the kettle bell with an overhand grip using both hands.

As you stand, bring the kettle bell under your chin and lift elbows above shoulders. Grab the kettle bell in right hand and drive your body upward.

As you stand up tall, bring the kettle bell up over your head with a straight arm. Keep arms straight and make sure wrists are facing one another.

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Lift right hand off the floor, gripping the kettle bell and drawing elbow back behind you. Kettlebells25 each side1 min How to Use 35-pound kettle bells.

Kettlebells210 each arm1 min How to Use 35-pound kettle bells. They’re a versatile bit of kit that pack the same punch as dumbbells but are often easier to get your hands on in a busy gym.

Keep the kettle bell nice and close to the midline, resting securely against the chest Bring the feet off the floor, bend at the knee and flex the feet up towards the ceiling Complete one Russian twist on each side, aiming to control the twist and isolate it through the core rather than the whole body From there extend the legs out and then back into that v-sit position Keep the core braced and the head lifted throughout 7 minutes don’t sound like much time to work out but wait until you feel the benefits of using the right kettle bell exercises.

Kettle bell Single Arm DeadliftThe kettle bell single arm dead lift is a full body exercises that works the legs, hips, buttocks, back and core muscles. You will also find that due to the large muscle activation from the dead lift exercise that your cardio is also challenged.

Brace your core muscles as you lift from the floor and drive your hips forwards. Do not lean backwards at the top of the movement instead stand tall and squeeze your buttocks tight.

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Like the kettle bell dead lift the goblet squat will raise your heart rate quickly so don’t be surprised if you find yourself out of breath after this exercise. The squat should be performed with your heels constantly on the floor and the knees pointing lightly outwards.

Do not allow the knees to cave inwards as you squat down and ensure that you reach at least parallel with your thighs to the floor. Failure to not squat deep enough will result in a lack of activation of the buttocks and will force the thighs to overwork.

Using a kettle bell when performing the squat will help to balance the movement and prevent the beginner from falling backwards. You will feel your heart rate increase much quicker and you’ll be struggling with a shortness of oxygen.

As with the previous workout perform all the exercises one after the other only taking short rests when needed. Not only does the kettle bell swing work the legs, hips, buttocks, back, core and arms but it is also very cardiovascular in nature.

The lower back should always stay flat by bracing the core muscles and keeping the chest up. Pull the kettle bell back to the hip and then pause and squeeze at the top of the movement before lowering with control.

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Due to the dynamic nature of the thruster this kettle bell exercise is very cardiovascular and challenging. The thruster is performed like a regular squat but with the kettle bell held in the racked position on the one side of the body.

As you drive up from the bottom part of the squat use the momentum to push the kettle bell overhead. The kettle bell thruster should be performed in one fluent movement from top to bottom.

The final fullbodykettlebellworkout uses 3 exercises that will really challenge your strength, mobility and power. Not only is the kettle bell snatch excellent for muscle activation but it will also help to promote explosive power through the hips and upper body.

The snatch is based on the dead lift movement pattern so a powerful hip thrust is essential to drive the kettle bell overhead. You will need good flexibility in the hips in order to lunge down nice and deep with this exercise.

Try to keep the outstretched leg nice and straight while you sit back your hips into a deep lunge. Kettle bell Clean and Press Exercise clean and press is another fullbodykettlebell exercise that will strengthen the hips, legs, buttocks, core, arms, shoulders and back muscles.

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From the racked position the kettle bell is pressed overhead and then slowly lowered back down to the floor under control. During this entire full body exercise the kettle bell stays very close to the body.

Here we will guide you best kettle bell exercise properly to prevent injury and most effective for your entire body. You don’t need to invest a lot of money in many costly gym machines and specialized tools but still can gain tremendous fitness goals just with kettle bell set.

Kettle bell is a brilliant and versatile equipment used both at home and professional gym center. This simple piece of fitness tool can help you get a perfect body if you practice patiently and properly.

Here we bring you top 3 best Fullbodykettlebellworkout work for all exercise level, either you are beginner or experience. You will find guide to practice kettlebellworkout properly and prevent injury.

Kettle bell exercise provides tons of awesome benefits to the entire body. Kettlebellworkout shapes its effectiveness to almost all body parts and muscle group including shoulder, arms, legs, abs, glutes, etc.

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It is known to improve overall strength, muscle groups, core power, balance, flexibility, fat burning, weight losing, heart health and so many. Buy your own kettle bell set and plan your workout routine to shape your body perfectly.

Two Arm Kettle bell Swing is most well-known and powerful kettle bell exercise that bring great effective to every muscle group but also make everyone struggle and easy to get injury the most. What it does Two Arm Kettle bell Swing hit on every muscle group on the body, but mostly it effects on back, hips, abs, glutes, legs, core, and arms.

Step 3: Bent slightly your knee and drive your hips backward likely to squat position but don’t go down too deeply Step 4: Place your arm in front of your body, palms down and hold the kettle bell forward Notice that use your hips force not your arm to swing the kettle bell backward and forward.

Once you feel your hips and glutes involve in this movement that mean you do it properly. Men can practice with 12 kg at the beginning stage and progress it up to 24 kg when you get experience.

It can be practiced by all exercisers, from beginner to experience weight lifter but always remember warm up and stretch before come in the session. This is considered as one of the easiest workout to master and often practiced by beginner to train balance and squat strength.

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How to do properly Step 1: Begin standing your feet about hip-width apart or a little wider Step 2: Hold kettle bell at your chest level by both hands.

Step 4: Stay at the bottom squat position for a while (3-5 seconds) to train your balance and stability. Step 5: Back to the starting position and squeeze your glutes.

Repeat this movement for 10 to 12 reps for warm up with lower weight. A standard kettle bell size for men is 16 kg and for women is 12 kg.

Benefits of Ketllebell Goblet Squat Research points out that if you are stick to this exercise for about 6 weeks, the overall strength and power will be increased. The core strength increased means that your midsection are stronger and you can lift heavier.

Combined with other schedule and exerciser, you can build 6 packs abs. This exercise, along with Kettle bell Swing, is the most valuable movement that bring great benefits for entire body.

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Kettle bell Turkish Get Up really recalls almost all major muscle group on the body from arm, legs, abs, etc, but mostly focus on strongly on core, shoulder and hips. How to do it properly Note: Due to the complexity of the exercise, beginners should practice without kettle bell, or hold a light object to get familiar and master the technique of the exercise.

Always put safety first, and don’t be fooled by the feeling that seems so easy of the exercise. The right hand holds the kettle bell, folds perpendicular to the ground.

Press your right heel to support as you roll to your left elbow. Come to the seating position and press and extend your left arm.

Step 7: Press your right leg and bent the knee and make a 90 degree to the floor. This is done a rep. Kettle bell Turkish Get up can be divided into 2-3 sets with 3 to 5 reps each side if you are just beginner.

Progress the number of reps to increase your strength and durability. Once you are comfortable and master all the movements, you can start with a lighter weight and progress it heavier gradually.

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It is recommended to start with 8 kg kettle bell size for women and 10 kg for men. Benefits of Kettle bell Turkish Get Up With a lot of motion that recall many a range of muscle group on the body, the Kettle bell Turkish Get Up brings an overall benefits and ultra-effectiveness for entire body.

Here are the things you need to memories while practice fullbodykettlebellworkout with kettle bell to prevent being injured. If you are looking for a kettle bell manufacturer and wholesale, you can put trust on VIC.

We are the leading company in manufacturing and distributing best cast iron kettle bell set to the world need. One major advantage that kettle bells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them.

When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds. Take a deep breath into your belly and twist your feet into the ground (imagine screwing them down without actually moving them) and squat, keeping your torso upright.

Place the kettle bell on the floor and take a staggered stance with your right foot in front. Rest your right elbow on your right thigh for support and reach for the kettle bell with your left hand.

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Stand tall holding the kettle bell in one hand at shoulder level. Note that your chin should be pulled back so that weight has no trouble clearing it.

TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Innit’s Chief Fitness Officer. “Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.” If you need to arch your back, causing your ribs to flare in order to lock out your arm overhead, you’re not training the shoulder effectively.

Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns, pulling the bottom of the bell into your lower sternum. Draw your shoulder blades together and down (“proud chest”) and cast your eyes on a spot on the floor approximately 15 feet in front of you.

Begin moving the kettle bell around your head, being careful to maintain your posture and not bend your torso in any direction. Set up as you did for the shoulder halo but hold the kettle bell by the handle at arm’s length and make circles around your hips.

If you haven’t had a go at a kettle bell exercise, you might be wondering why it’s such a big thing in the workout world. You don’t have to be a professional to get a kick out its big benefits, from power and strength to speed and balance.

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Because it’s so versatile, kettle bells make physical exercises so much easier to perform especially these days when you’re always saying you don’t have the time to work out. Although it’s easy to interchange with dumbbells, the kettle bell allows you to perform a more stable swinging motion that other equipment just can’t match.

The ball wants to drop and fall towards one way, so your body needs to work and resist this movement. Simply carrying a heavy bell at your chest can effectively toughen up your core, arms, shoulders, and back.

Now if you’re still asking how kettle bells are effective or what kind of improvements they’ll do to your body, these are great questions, and below are just the answers you need. You can use this piece of equipment to gain strength, increase your endurance, boost flexibility, and complement your balance training all at once.

By connecting cardio and strength training, you get to effectively boost your fitness levels and keep yourself in great shape. Using kettle bells in your training allows you to work on explosive power which, in turn, effectively engages your abdominal muscles.

These powerful movements need your core to contract properly while you’re breathing in a coordinated manner. If you’re an athlete, you need strong core power to move in different directions without getting injured as well as be able to handle as much load as you can while remaining in proper form.

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Kettle bell workouts certainly offer a well-rounded means of attaining these fundamental physical capabilities. Due to dynamic kettle bell movements, with much swinging to the side, overhead, between the legs, and more, this will require you to be fully aware of your body.

Having increased focus and a stable mind-to-muscle connection will help develop a sense of coordination. This calls for you to exert extra effort on strengthening your stabilizer muscles for every movement.

Having strengthened stabilizer muscles in different ranges of motion will give you incredible balance. Kettle bell workouts are an excellent means for generating speed and force using your hips.

These intense movements train your hips to develop force when it comes to strength and speed. Compared to heavy barbell workouts, kettle bell training won’t exactly build extreme muscle gain.

If you notice people who are committed to kettle bell training, they perform these movements with high intensity and are seriously ripped. If you’re just starting with your fitness journey, you’ll be able to gain serious muscle mass using kettle bells if you do these workouts properly (more on these in a while).

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With greater elasticity in your joints, including its tendons and ligaments, you’ll more likely become tougher against injury. This is the essence of kettle bell training- you don’t need heaps of equipment to make your workouts complex, so they’ll seem effective.

So if you’re overwhelmed with too much equipment and, well, life in general, you can always go the easy, simple way with kettle bell training. Rather, you want to do less fancy yet more explosive exercises, like kettle bell swings, goblet squats, push-ups, and pull-ups to keep your body in shape and maximize that killer total- body workout.

This way, you can more effectively achieve body changes and health goals relating to your physique and performance. Kettle bells can even be used as your primary equipment for training if you base your complete fitness program around this tool.

The kettle bell swing is an incredibly effective movement if you’re looking to build some strong hip power. This workout puts together strength training and cardio conditioning into one powerful movement.

With the kettle bell swing, you can expect to become lean, strong, and develop explosively in your hips and core. Bend down and grab the kettle bell handle with your hands as you keep a neutral spine and avoid rounding your back.

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Using force in your hips, breathe out and quickly stand up as you swing the kettle bell forward. You can do a goblet squat by holding the kettle bell in front of your body at chest height.

This movement burns fat, improves your mobility, and strengthens your lower body and glutes. You can build better balance, increase squat strength, and improve positional awareness.

If you’ve only just started squatting with a kettle bell, try a lighter weight so you can master the movement using proper form. If you’re leaning towards a more advanced level in weightlifting, try holding your squat position for at least 10 seconds as you maintain good form.

Best for beginner to intermediate levels, the two-arm kettle bell row engages your back, arms, and shoulders. Since kettle bell rows are a compound exercise, they simultaneously engage multiple muscles and train them to work and be stronger together as a single unit.

This movement works your back, arms, shoulders, core, and glutes, making it an ideal well-balanced strengthening workout. If you’re looking for an explosive fullbodykettlebellworkout, this one is a complete routine, a powerful combination of body conditioning, functional training, and core-centered workouts.

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Whether at the beginner or advanced level, you can perform this kettlebellworkout in your own home, at the gym, or outdoors. This first workout comprises kettle bell swings, cleans, snatches, and squat jumps.

Here you get to combine the swings with goblet squats, clean and press, lunges, and double under. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years.

Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and well-being, I can help. Every year since I was young, my family has celebrated my grandma’s birthday at my aunt and uncle’s cabin.

Feeling destined to miss training that day, I grudgingly helped my wife load the car. At the last minute, I decided to throw my 32 kg kettle bell and a pair of running shoes into the trunk.

When I got back up the hill and to the car, I pulled out my kettle bell and did some swings, goblet squats, and presses. There was a lot I couldn’t do and because of that, I just stuck with what would give me the biggest bang for my buck.

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For a variety of reasons, I believe the hard style swing is the better approach for a Spartan racer. It was so enjoyable and effective (my time for each round was improving, as were my race results) that I wanted more.

I fell in love with this idea of simply grabbing a kettle bell and heading somewhere new to train. I began scouring our training logs for workouts that fit the bill.

While the two-handed swing is great for developing power, the one-handed variation is the better grip builder. You’ll do a lot fewer burpees out on the course after incorporating this workout into your training.

It’s based on Dan John’s “Eagle” challenge, which combines farmer walks with kettle bell front squats. This workout is another fantastic grip builder and also improves mental toughness as you fight to not put the weight down.

Note: A suitcase carry is a farmer walk with a weight in just one hand. Remember, the goal is to stay under your aerobic threshold the entire workout.

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Bring your kettle bell to the beach, or sneak in a training session during your kid’s little league practice. Get outside your usual training environment, and you’ll be surprised at how fun and effective these simple workouts can be.

A former college wrestler, Riley ran his first Spartan race in 2014 and was immediately hooked. Now as a certified Spartan SGX coach, Riley works with people across North America to help them become better athletes.

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Sources
1 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
2 greatist.com - https://greatist.com/move/full-body-kettlebell-workout
3 www.muscleandfitness.com - https://www.muscleandfitness.com/routine/workouts/workout-routines/full-body-kettlebell-workouts/
4 www.puregym.com - https://www.puregym.com/blog/kettlebell-full-body-workout/
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6 vietnamcastiron.com - https://vietnamcastiron.com/full-body-kettlebell-workout/
7 www.onnit.com - https://www.onnit.com/academy/full-body-kettlebell-workout-for-beginners/
8 bfgmuscle.com - https://bfgmuscle.com/full-body-kettlebell-workout/
9 www.spartan.com - https://www.spartan.com/blogs/unbreakable-training/full-body-kettlebell-workout