Kettlebell Workouts - A Fun and Easy Way To Build Muscle

08:49am - July 09, 2013

Kettlebell Workouts - A Fun and Easy Way To Build Muscle

I’m a huge fan of kettlebells; not only are they incredibly fun and easy to use, but they also offer a full body workout. Because of their small size and simplicity, some people assume kettlebells are only useful for building arm muscles. While they are certainly an effective tool for building bigger triceps and biceps, kettlebells also target the core, legs, back and shoulders. If you are interested in using them, check out some of our simple workouts listed below.

Kettlebell Swing

The kettlebell swing is the most commonly performed exercise using these tools. As the name suggests, it involves swinging the kettlebell forward while raising your body from a lowered position. You can check the illustration shown below for a step-by-step process of the kettlebell swing. While holding the kettlebell with both hands, lower your body down until your thighs are parallel to the floor. Next, swing the kettlebell forward while simultaneously raising your body until you are standing straight with your arms extended out. Continue doing about 7-10 reps followed by breaking before your next set.

An alternate method is to perform the kettlebell swing using one hand instead of two. This is done by following the same steps previously mentioned, except you’ll hold the kettlebell with one hand instead of two. Your free hand can be placed out to the side of your body to help maintain your balance.

Kettlebell Row

Another excellent workout is the kettlebell row. This is performed using two kettlebells, one placed on each side of your body. Bend your body down slightly until you are almost in a squatting position with your thighs and back partially arched. Reach down to the floor and grasp both kettlebells with your hands. Start by lifting the right kettlebell up to your chest, hold it for a second, and bring it back down. Once the right kettlebell reaches the ground, perform the same steps with the left one.

Kettlebell Dead Lift

The dead lift is similar to the kettlebell swing, only with a few minor changes. Go ahead and get your body in the same position as the kettlebell swing — with the kettlebell on the floor between your legs, lower your body until your thighs are parallel to the floor. Now, grasp the kettlebell with both hands and bring your body and the kettlebell up into a standing position. Lower your body back down and perform the steps over again.

It’s important to keep your back straight during kettlebell dead lifts; otherwise, you could strain it.