There are plenty of kettlebell workouts for men designed to increase strength. In fact, one advantage kettlebells have over dumbbells and barbells is their versatility. You don’t necessarily need to constantly increase the weight in order to get a good workout. Here are the top seven kettlebell exercises you can incorporate into your strength-training regimen for quality results!
7 Strength-Training Kettlebell Workouts for Men
1. Goblet Squat
The squat is a total-leg workout with different variations. This is best paired after a few sets of the barbell squat. It’s designed to increase mobility and flexibility while stimulating muscle growth.
How To:
- With your feet shoulder-width apart, hold a kettlebell by the handle and keep it close to your chest. This will be your starting position.
- Lower your torso by squatting until your hamstrings touch your calves.
- Slowly go back to the starting position.
- Do three sets of 12 to 15 reps.
2. Kettlebell Press
The kettlebell press is a great shoulder exercise that allows your joints to move in their natural plane of motion. While dumbbells and barbells are great for muscle-growth, using kettlebells allows you to focus on increasing your shoulder strength.
How To:
- Pick up a kettlebell from the floor using your right hand, and let it rest on your shoulders. Your palms should be facing away from your body and your forearms should be close to your chest.
- Push the kettlebells upward until your arms are fully extended.
- Slowly lower the kettlebells back to the starting position.
- Do 12 to 15 reps, and then do the same with your left hand. This counts as one set.
- Do three sets.
3. Double Kettlebell Snatch
If you’re looking for a full-body workout, then try the double kettlebell snatch. It’s fairly easy to execute and is a great way to prepare your body for a barbell snatch.
How To:
- Stand up straight with your feet slightly wider than shoulder-width apart.
- Place two kettlebells behind you in between your legs.
- Bend at the knees and pick up the kettlebells.
- Swing them forcefully upward until your arms are fully extended.
- Swing the kettlebells back down.
- Do three sets of 12 to 15 reps.
4. Kettlebell Squat-to-Press
This is a great full body workout that targets your legs and shoulders. It’s fairly easy to execute and is great for improving your strength and flexibility.
How To:
- Stand straight with your feet shoulder-width apart and a kettlebell in your right hand.
- Tuck your elbow in with your palms facing your right shoulder and your kettlebell hanging on the outside. Keep your forearm vertical.
- Lower your body by bending at the knees until your hamstrings touch your calves. Remember to keep your back straight.
- Lift your torso back up then push the kettlebell upward until your arm is fully extended.
- Go back to the starting position. This is counted as one rep.
- Do 8 to 10 reps, and then use your other hand.
- Do three sets of this exercise.
5. Kettlebell Clean
The kettlebell clean is strength-training kettlebell workout for men. It takes a bit of practice, but it’s a great exercise to add to your routine.
How To:
- Stand with your feet shoulder-width apart and a kettlebell placed in front of you.
- Squat down with your knees slightly bent and your back straight.
- Pick the kettlebell up to your crotch.
- In one explosive movement, swing the kettlebell up to your shoulders then push them upward until your arms are fully extended.
- Lower the kettlebell back to the ground then repeat.
- Alternate between your two hands.
- Do three sets of 12 to 15 reps each side.
6. Kettlebell Chest-Loaded Swing
This is a great kettlebell exercise that roughly mimics the Romanian squat. It may look easy, but after a few reps your hamstrings will be on fire.
How To:
- Stand with your feet shoulder-width apart.
- Hold a kettlebell by the handle and tuck it into your lower sternum.
- Slowly lower your body by pushing your butt as far back as you can. As your body moves, slowly cast your eyes on the floor as well.
- Take note that this movement is horizontal, not vertical.
- Drive your hips back to the starting position.
- Do three sets of 12 to 15 reps.
7. Kettlebell Swing
Finally, we have the king of all kettlebell workouts for men, the kettlebell swing. This may be one of the most popular exercises we have on this list. Chances are, there are always a couple of people doing these at your local gym.
How To:
- Place a kettlebell in front of you with your feet shoulder-width apart.
- Squat down and grab the kettlebell. Push your hips back to bring it between your legs, just below your crotch. This will be your starting position.
- Use all your strength to explosively swing the weight up until they’re parallel to your shoulders. Keep your arms straight.
- Lower the kettlebell back to the starting position.
- Do three sets of 12 to 15 reps.
Are you looking for other total-body workouts like these kettlebell exercises? Watch our video for some mean full-body workouts:
Doing kettlebell workouts for men is a great way to improve strength, endurance, and stamina. Many of these workouts include explosive movements which you simply cannot do with a dumbbell or barbell. However, that doesn’t mean one workout is better than the other. The best way to achieve your fitness goals is to create a workout routine making use of dumbbells, barbells, kettlebells, and body weight as well.
What are your favorite kettlebell workouts? Share your routine in the comments section!