TOP 5 FULL BODY KETTLEBELL WORKOUTS

Dumbbells, Barbells, Kettlebells, etc.., are equipments that are used to boost muscle growth and burn fat. While they are all effective, Kettlebells, mainly, are great for a full body workout hence they are mostly preferred by workout enthusiasts.In today’s blog, we have listed 5 full body kettlebell workouts that make your workout complete!

For workout newbies, the kettlebell is an iron or steel ball that has a handle attached to the top. It is mainly used in the weight lifting sport of kettlebell lifting. Most of the kettlebell exercises target your core muscles. They mainly stimulate muscles and exceed normal cardio workouts. Hence are very effective.

 

1. KETTLEBELL SWING

Swing

Known to most gym goers, this exercise is amazing as it targets your core muscles, and also focussing on your glutes, hips and hamstrings. A full body workout in one single move.

The Kettlebell swing exercise strengthens your body and also burns fat. It also increases your metabolism because of continuous movement.Read our article on 10 BEST EXERCISES FOR GLUTES TO BUILD A BETTER BUTT to add those to your workout routine.

EQUIPMENTS REQUIRED: Kettlebell

STEPS TO DO IT

STEP 1: Place the Kettlebell on the ground, between your feet. Keep your feet shoulder width apart.
STEP 2: Bending your knees slightly, hold the kettlebell and pull it backward between your legs. Support yourself on your hips while performing this move.
STEP 3: Moving your hips forward, straighten your stance and carry the kettlebell to your shoulder level.
STEP 4: Return the kettlebell to your starting position.
STEP 5: Continue repeating the exercise for 4-5 sets with 8-10 reps each.

2. KETTLEBELL RENEGADE ROW

sss

The Kettlebell Renegade Row is an excellent workout that builds maximum core strength. If you are looking to develop your upper body, but the equipments necessary are not accessible, then this is the right workout for you.

But if they are, here is a list of EXERCISES TO BUILD BROAD SHOULDER. It will definitely come in handy.

This exercise is great for building strength. Apart from your core muscles, it also targets your back, glutes and legs.

EQUIPMENTS REQUIRED: 2 Kettlebells

STEPS TO DO IT

STEP 1: Place two kettlebells a little less than shoulder width apart. Holding onto the kettlebells for support, lower yourself into a push up position. Make sure your back is straight.
STEP 2: Balancing yourself on your left hand and foot, pull the kettlebell with your right arm inwards, towards your hip.
STEP 3: Move the kettlebell back to its initial position. Keep your movements slow and deliberate.
STEP 4: Repeat the steps for your left side.
STEP 5: Continue for 4-5 sets with 6-8 reps each.

3. KETTLEBELL CLEAN AND PRESS

lll

This exercise is a combination of the kettlebell clean and kettlebell overhead press. The kettlebell clean works your lower body while the press works on your upper. This hybrid exercise provides a full body workout, which is one of the main reasons as to why they are so effective. They should be practised individually before you try out this workout.

The Kettlebell clean and press exercise is an excellent cardio workout. Apart from your core muscles, it also targets your Hamstrings, Glutes, Upper body, and quadriceps.

A variation of this exercise includes using two kettlebells to make the exercise more challenging.

EQUIPMENTS REQUIRED: Kettlebell(s)

STEPS TO DO IT

STEP 1: Place a kettlebell on the floor in front of you. Your feet should be shoulder-width apart.
STEP 2: Slightly bending your knees, reach down and grab the kettlebell with your right hand. Push your left hand backwards, making sure it is straight.
STEP 3: Pull your right arm inwards from between your legs, rotating the kettlebell, when you lift it till your shoulder level. Simultaneously, place your left hand stretched out ahead of you. This is the rack position. Your right hand elbow should be tucked by your side.
STEP 4: Lift the kettlebell above your head, till your arm is straight.
STEP 5: Lower the kettlebell back to the rack position, retracing your steps to the initial position.
STEP 6: After you finish one set on one side, switch hands.
STEP 7: Repeat workout for 3-4 sets with 4-5 reps each side.

4. KETTLEBELL TURKISH GETUP

new-1

One of the most popular exercises among the kettlebell workouts, is the Kettlebell Turkish Getup.

It targets your core muscles, developing its stability and functionality. It also increases the flexibility of your back, ensuring your lower back is better stabilised. It improves your posture. Due to the large amount of muscles being engaged in this exercise, it makes for a great cardio workout.

EQUIPMENTS REQUIRED: Kettlebell(s)

STEPS TO DO IT

STEP 1: Lie down on your right side, with your knees and hips at 90 degree. Hold the kettlebell with your right hand.
STEP 2: Hold the kettlebell and your right hand, with your left hand on top, pulling it inwards, to your abdomen, while simultaneously rolling to your back, till your back is flat on the ground. Your feet is also flat on the ground.
STEP 3: With the support of your left hand, lift the kettlebell upwards, till your right arm is straight. Release your left hand.
STEP 4: Straighten your left leg to a 45 degree angle. Supporting your weight on your left hand elbow and left leg, raise yourself to a sitting position, while holding the kettlebell high up.
STEP 5: Lift your hips to a 45 degree angle, drawing your left leg back. Position yourself into a lunge position in this step.
STEP 6: Stand up, making sure your back is straight.
STEP 7: Retrace your steps to initial position.
STEP 8: Continue workout for 2-3 sets with 6-8 reps each.

5. KETTLEBELL SUMO HIGH PULL

hhh

The Kettlebell sumo high pull is a fast and high intensity workout.

This exercise is similar to the Kettlebell Swing. It helps in improving your posture. The other benefit, that is pretty rare to find in other workouts, is that this exercise activates the muscles in your upper back.

For all you desk-job holders, this workout does miracles for your back. It is a MUST-TRY.

Because of the large amount of muscles used in every movement, this makes for an amazing full body workout. It is also a cardio workout which is great for burning fat.

EQUIPMENTS REQUIRED: Kettlebell

STEPS TO DO IT

STEP 1: Place a kettlebell on the ground in front of you, lying between your feet. Keep your feet shoulder-width apart from each other. Push your hips backwards, slightly bending your knees.
STEP 2: Extend your hip and knees, while simultaneously pulling the kettlebell upwards till your shoulder. Retrace your steps to initial position.
STEP 3: Continue for 5-6 sets of 6-8 reps each.a

THE BOTTOM LINE

Kettlebell workouts improve your strength, endurance and balance. These exercises are the ultimate cardio workouts, providing a full body workout. These exercises also improve your lower back. They are also pretty safe and beginner friendly. So, next time you hit the gym, you know what equipment to start with. These exercises must be practiced with high intensity and focus with slow and controlled movements. Always remember to stay hydrated. Exercises combined with a healthy and balanced diet are most effective. So, cut down on those calories and eat more protein rich foods.

Stay fit and Stay fab!

On a side note, Do you have a gym bag yet? No? Check out our blog on GYM BAG ESSENTIALS to have all the necessary gym items handy!

Here are some of the hand picked articles to read next

WALKING VS JOGGING

10 Best Exercises for glutes to build a better butt

Top 5 chest workouts at home for a bigger chest

If you find this article informative, do share it with your friends!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: