Kettlebell Weights: Exercises to Build Muscle

Kettlebell weights can be pretty intimidating if you’ve never tried them before, but that’s no reason to stay away from them. A kettlebell set might just be the tool you need to get the results you’re looking for. Read on to learn how kettlebell exercises can help you realize your fitness goals!

Kettlebell Weights | The Whys and Hows

 

1. What Is the Main Benefit of Kettlebell Weights?

One of the main benefits of kettlebell weights is they combine both cardio and strength training. This makes it perfect for people who want to get the benefits of both without spending hours upon hours in the gym. By allowing you to develop your endurance and strength simultaneously, kettlebell weights give you the results you want in significantly less time.

2. Which Kettlebell Weight Should You Get?

It’s always a good idea to start light, regardless of the type of weight you’re lifting. However, you should consider starting off even lighter when working out with kettlebells, because they’re a bit trickier to operate than dumbbells or barbells. Don’t worry, though, because you’ll quickly work your way to where you want to be as you get more familiar with using them.

3. How Do You Do a Kettlebell Turkish Sit-Up?

You’ll need to have (2) kettlebells for this exercises. Go for lighter ones. If you’re ready, these are the steps:

• Lie flat on your back with your lower back flat on the floor and your chin tucked.
• Grab your kettlebells and extend your arms fully, as if you were doing a bench press.
• From here, contract your core and elevate to a full sit-up position. Your arms will rotate through your shoulder girdle and extend fully over your head (make sure to keep those ribs down).
• Exhale at the top of the move, and slowly lower your torso and arms back to the starting position.
• Ensure your lower back is firm and you eliminate momentum before you go into your next set.
• Try to do 3-4 sets of 10 reps with 60 seconds of rest in between.

4. How Do You Do a Kettlebell Overhead Carry?

The kettlebell overhead carry is one of the best and most simple movements. This workout specifically targets that weak posterior cuff and capsule of the shoulder. This region is notoriously weak and tilted forward in people who sit at their desk all day hunched over their computers.

So, to perform this exercises, you’ll need (2) moderately light kettlebells of matching weight, then follow the steps here:

• Press (1) kettlebell overhead into a fully extended position.
• The other arm, in a hanging position, carries the second weight.
• From here, you can walk in a straight line for 60 seconds.
• After a minute, switch arms.
• Try rotating back and forth for 3-5 total rounds per arm.

Tips: Walk slow and take small steps so you can focus on your posture. Your posterior chain will thank you tremendously.

5. How Do You Do a Kettlebell Front-Rack Squat?

This move is unconventional in so many ways. Yet, it poses a real challenge for the glutes, hips, quads, hamstrings, and even the shoulders and posterior chain. Here’s how to do a kettlebell front-rack squat:

• Simply take (2) kettlebells up into a front rack position, resting comfortably on the outside of your bicep while also focusing on driving your elbows down toward your ribs.
• From there, keep your chest up, your spine in a neutral and engaged position, and squat. Standing tall out of this squat will really challenge the rear of the body, as you’ll want to fall forward flat on your face thanks to the front-loaded kettlebells.
• Work to keep your back upright. Your body will thank you.
• As a personal preference, I like to do 10 sets of 10 reps with 60-second rest to throw in a nice metabolic finisher in any of my lower body training sessions.

6. How Do You Do a Kettlebell Goblet Squat?

The kettlebell goblet squat is one of the best ways to workout your quadriceps, glutes, and scapular stabilizers all at the same time. This is how to do this exercise:

• Stand with your feet hip-width apart, or maybe slightly wider depending on what feels best to you. Your toes must be facing forward.
• Hold the kettlebell close to your chest, and keep it there throughout the movement.
• Squat down and back as if you’re sitting on a chair, make sure your hips go lower than your knees.
• Return to the starting position and repeat.
• Start with 3 sets with a weight you can lift for 8-12 reps. Additionally, it’s probably best that you rest for 45-90 seconds in between sets.

7. How Do You Do Kettlebell Lunges?

Lunges are another kettlebell exercise that targets the lower body. It’s a great workout for the glutes, quadriceps, and hamstrings. Here’s how to do it:

• Stand with your feet about shoulder-width apart.
• Step forward with one leg, and lower yourself down until the shin of your back leg is parallel to the floor. The distance between your front and back leg should be wide enough that the former creates a right angle when you go down.
• Return to the starting position and repeat the movement using the other leg to continue the exercise.

8. How Do You Do Kettlebell Rows?

Kettlebell rows are great bicep exercises. If you want to give it a try, these are the steps to follow:

• Stand with a kettlebell in each hand.
• Lean forward about 45 degrees as you slightly bend your knees and lower your hips down and back.
• Flex your back and pull your elbows backward, bringing the kettlebells to your stomach. It is important to keep your back arched throughout the movement.
• Return to the starting position and repeat.

9. How Do You Do a Kettlebell Clean Exercise?

This exercise is great for developing power and explosiveness. The key to performing it correctly is doing everything in one fluid movement, so practice the motion without weights first to prevent injuries.

• Stand with a kettlebell between your feet.
• Squat down and grab the kettlebell handle with an overhand grip.
• Use your hips and knees to pull and swing your arm and the kettlebell up over your shoulder.

10. How Do You Do a Kettlebell Clean and Press?

Perform a traditional kettlebell clean, but this time, push the weight up overhead at the top of the movement. Be careful not to hit the side of your head as you do so.

 

Learn how a good pre-workout supplement can help you make the most out of these exercises in the video below:

The popularity of kettlebell weights has been growing for quite some time now — and it’s easy to see why. It combines endurance and strength training, allowing you to make the most of each session. Supercharge your workouts today by adding kettlebell exercises to your routine!

Have any kettlebell weight questions? Share them with us in the comments section below!

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