Powerful Body-Building Kettlebell Exercises

October 31 2013

Powerful Body-Building Kettlebell Exercises

If you aren’t incorporating kettlebell workouts into your normal fitness routine, you’re missing out on one of the most powerful muscle-building tools on the face of the planet. While you can always hit the gym and head straight to the weight bench, kettlebells offer a fun alternative that doesn’t require a spotter. And best of all, you can perform a full-body workout in the comfort of your own home using nothing more than a couple kettlebells.

Two-Handed Kettlebell Swing

The two-handed kettlebell swing is great for working out muscles in the legs, gluts, shoulders and back. To perform them, hold the top handle of a kettlebell (preferably a heavy weight kettlebell) using both of your hands and lower your body down into a squat position until your thighs are nearly parallel with the ground (small bend is perfectly fine). Next, thrust the kettlebell forward while bringing your body back into the standing position.

The secret to performing two-handed kettlebell swings is to transition your body from the squat to standing position using your hips. Many beginners attempt to perform this exercise using their hands rather than their hips. Let your hips and core take the blunt of the work and your arms will follow.

Kettlebell Chest Press

Another simple yet highly effective muscle-building workout is the kettlebell chest press. You can perform this exercise either on the floor or while resting on a bench. Much like a dumbbell or barbell chest press, the kettlebell chest press is a great workout for building bigger pecs and chest muscle mass.

If you’ve performed a traditional chest press before, you’ll have no problem performing a kettlebell chest press. Lay down flat on the floor or bench with a kettlebell lifted in each of your hands. Raise one kettlebell as high as your arm will extend before lowering it down. After lowering the kettlebell down next to your shoulder, raise the kettlebell in your opposite arm. Continue doing this until you’ve performed about 3 sets consisting of 8-12 reps each.

Two-Handed Kettlebell High Pull

Arguably, one of the most popular kettlebell exercises is the two-handed high pull. While holding a kettlebell in between in your legs (using two hands, of course), lower your body down into a squat position where your thighs are almost parallel to the ground (much like the first kettlebell exercise described here). Rather than thrusting the kettlebell forward, however, you’ll pull it up to your chest while transitioning into a standing position.