The Full Body Kettlebell Workout

full body kettlebell workout

There is no secret formula when it comes to becoming stronger. Today, we’re able to get in great workouts at home or at the gym. Simply implementing the right full body kettlebell workout, in the gym or in the comfort of your own home, can produce the results of any extreme full body workout.

Regardless of all of the modern and fancy equipment in the gym these days, the muscle building process and the necessary muscle building equipment have never changed. Age old exercises that worked fifty years ago still work today. And the kettlebell is one of those ageless pieces of equipment that will bring results.

Kettlebells are old school. In fact, they date all the way back to the 18th century in Russia. However, they just recently began to gain popularity in the last decade or so within the United States. Many organizations have implemented the kettlebell into their training. These organizations include National Football League teams, Major League Baseball teams, and the U.S Navy SEALs.

In fact, there are a lot of athletes that train solely with kettlebells and nothing else. This is because kettlebells are ideal when it comes to building and maintaining a lean but muscular physique with a low percentage of body fat. Due to kettlebells unique ability to mix high intensity cardio with weight training, they’ve become the staple of many exercise programs.

Although the kettlebell might not seem like much, it is ideal for a quick and efficient full-body workout. Kettlebells are rock solid balls made of cast iron with a handle that is welded on. When compared to dumbbells, kettlebells are more symmetrical and much more balanced. However, the kettlebell takes a little getting used to if you haven’t used it before.

A Few Tips on Kettlebells

Tip #1: If you don’t own a set of kettlebells, you should definitely invest in one. Even if you don’t plan on workout out from home all of the time, kettlebells will give you the flexible option to get in a complete workout anytime.

Tip #2: Find the appropriate kettlebell for your current strength. But, understand that your strength will increase fairly steadily as you progress through your workout. Adjustable kettlebells are available if you plan on using them regularly. However, kettlebells are fairly inexpensive and it would be a great idea to start collecting kettlebells at various weights (use the same tip for dumbbells).

The Ideal Full Body Kettlebell Workout

Kettlebell workouts will allow you to get a full-body workout by exercising just 4 days per week. The workout on day 1 and day 4 will be the same. Likewise, the workout on day 2 and day 5 will be the same. Day 3 and day 6 and day 7 will be rest days.

One of the most common exercises that will be done during this workout is kettlebell swings. Swings place a lot of metabolical demand on the body. Kettlebell swings require the use of a large area of muscle and key athletic movements such as extensions and hip flexions which help you develop functional muscle.

Another great aspect of the kettlebell swing exercises is that, from the start, your heart rate will continuously elevate. The rest times are short – spanning only thirty to sixty seconds in between sets – the heart rate will remain elevated throughout the workout.

The Full-Body Kettlebell Workout Routine

Below, we are going to outline our favorite full-body workout exercise step-by-step. This workout will incorporate slower total bod movements such as one leg dead-lifts, windmills, and overhead squats.

The workout should take approximately 30 to 40 minutes each day to complete the routine. This will be enough to stimulate a lot of muscle growth throughout the entire body. Although we will not isolate the abs, the cardio component in combination with the core workouts is more than enough to shape and tone the abs.

The Workout

Day 1 and Day 4 Routines

Exercise 1

Kettlebell Swings

Sets: 1

Reps: 10

Rest: Thirty Seconds

How to Do It

To begin, stand with feet shoulder width apart, your toes should be pointed out and your knees should be slightly bent. Always look straight ahead. Hold your kettlebell between your legs with both hands in an overhand grip. Keeping your lower back arched, bend your hips back, the kettlebell has to be between and behind your legs, keeping your glutes tight, extend your hips and swing the kettlebell up. As your bend your hips and your knees, slightly, let the kettlebell swing back between your legs, if the kettlebell hits you on the glutes, you are on the right track. Extend your hips as well as your knees, this is to reverse the momentum, and immediately start the next rep.

Exercise 2

One Arm Kettlebell Swing

Sets: 1

Reps: 10

Rest: Thirty Seconds Between Sides

How to Do It

The kettlebell should be placed between your feet. Bend with your knees and push back with your glutes, this will put you in the starting position. Keep your eyes straight ahead and your back flat. Forcefully swing the kettlebell between your legs. The direction should be quickly reversed and you should drive through your hips moving the kettlebell straight out. Allow the kettlebell to swing back in between your legs and start again.

Exercise 3

One Arm Kettlebell Clean

Sets: 1

Reps: 10

Rest: One Minute After Both Sides

How to Do It

The kettlebell should be placed between your feet, while bending down to pick up the kettlebell, your eyes should remain forward and your glutes back. By extending through the legs and hips while raising the kettlebell towards your shoulders, you will clean the kettlebell to your shoulders, as you do so, the wrist should rotate. Place the kettlebell back at the starting position.

Exercise 4

Kettlebell Push Press

Sets: 1

Reps: 10

Rest: One Minute

How to Do It

Holding the kettlebell by the handle, extend through the legs and hips as you pull the kettlebell towards the shoulder and clean the kettlebell up. As you do so the wrist must rotate so the palms are facing forward. Bend your knees to dip your body and keep your torso straight. The direction must be immediately reversed, drive through the heels, basically jumping, this creates momentum. When you do so, the kettlebell must be pressed overhead to lockout, this is done by extending the area and using the weight of your body as momentum. Lower the kettlebell and start again.

Exercise 5

One Arm Kettle Bottoms Up Clean

Sets: 2

Reps: 5

Rest: Thirty Seconds

How to Do It

The exercise is started by standing straight and holding the kettlebell in one hand. Forcefully swing the kettlebell back and then forcefully reverse the motion. As you raise the kettlebell to your shoulder crush the handle as hard as you possibly can.

Exercise 6

One Arm Kettlebell Windmill

Sets: 2

Reps: 5

Rest: Thirty Seconds

How to Do It

With the kettlebell placed in front of your lead foot, clean and press the kettlebell overhead using the opposite arm. By extending through the hips and legs as you pull it towards your shoulders, clean the kettlebell directly up. As you do so rotate your wrist so the palm is facing forward, by extending the elbow, press it overhead. The kettlebell should be kept locked out at all times, push your glutes out towards the locked out kettlebell. Bend the hip towards one side, stick the glutes out and slowly lean forward until you are able to touch the floor with the hand that is free. Your eyes should always be on the kettlebell you are holding overhead. Once you reach the ground, pause for a second and reverse back to the starting position.

Exercise 7

Kettlebell Front Squat

Sets: 3

Reps: 10

Rest: One Minute

How to Do It

By extending through your hips and legs, pull the kettlebells towards your shoulders, rotating your wrists while doing so. Always look straight ahead and squat as low as possible, pausing at the bottom. As you squat, push the knees out. The squat should be between the legs with the torso upright, head and chest always up. Drive through your heels to rise up and repeat.

Exercise 8

Kettlebell Hand to Hand Swing

Sets: 1

Reps: 50

Rest: None

Explanation

This is exactly like the above mentioned one arm kettlebell swing, the difference is that you will pass it from hand to hand. Make sure you maintain form throughout the process.

Day 2 and Day 5 Routines

Exercise 1

Kettlebell Hand to Hand Swing

Sets: 1

Reps: 30

Rest: None

How to Do It

This is performed exactly like exercise eight from day 1 and day 4 routines.

Exercise 2

Kettlebell Turkish Get Up

Sets: 2

Reps: 5 each side

Rest: One Minute

How to Do It

Placing the kettlebell next to the shoulder you are working, roll on the side and grip the kettlebell with both hands, roll onto the back placing the kettlebell on your abdomen. You want to then maintain form as you proceed to properly stand up and extend.

Exercise 3

Kettlebell Double Clean

Sets: 2

Reps: 10

Rest: one minute

How to Do It

Place two kettlebells in front of you, grip tight and clean up to your chest, at shoulder level. Lower and repeat.

Exercise 4

Kettle Double Clean (increase weight)

Sets: 2

Reps: 10

Rest: One Minute

How to Do It

This is performed the same as above with additional weight.

Exercise 5

Kettlebell Alternating Press

Sets: 2

Reps: 10

Rest: One Minute

How to Do It

By extending through the hips and legs pull the kettlebells to your shoulders, as you do so rotate the wrists. By extending through the elbow, press one directly overhead, the palms should be turned to face forward, the other kettlebell remains stationary.

Exercise 6

Kettlebell Alternating Press

Sets: 2

Reps: 5

Rest: one minute

How to Do It

Same as above, only the weight amount has changed.

Exercise 7

Kettlebell Overhead Squat

Sets: 3

Reps: 10

Rest: One Minute

How to Do It

By extending through your hips and legs, pull the kettlebell to your shoulders rotating the wrists in the process. This is the starting position. Keep the kettlebell locked above you and look straight, Flex the hips and knees and bring your torso down between your legs, keep your chest and head up. Pause at the bottom before getting back up and repeating.

Final Thoughts

Keep in mind that the only way you will ever see results is through consistency and pushing yourself. This full body kettlebell workout will help you get on the road to shredding the excess fat and building muscle. This full body kettlebell workout can be done from the comfort of your home, all you need is a couple kettlebells, space and determination and you will reach your goals.

Remember, at the end of the day, you will only get out of your workout what you put into your body. This means that you’ll need to consume the right muscle building foods so that your body is able to build and maintain muscle mass.

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