When most individuals consider a gym, they typically picture a room stuffed with heavy barbells, a spread of dumbbells, and possibly quite a lot of machines. But, one iron jewel has been dug out of the past and has grow to be increasingly popular during the last 20 years — the kettlebell.

This straightforward-looking “cannonball with a handle,” often made from forged iron, is a flexible and convenient training tool. It could be easily transported or stored within the corner of your own home, and it may possibly be the centerpiece for brutally effective workouts virtually anywhere, for any goal.

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Because its center of gravity is away from the handle, this piece of apparatus allows for unique exercises (reminiscent of kettlebell swings) and unconventional workouts that may’t at all times be replicated with dumbbells. Sure, you possibly can execute a few of the same exercises, however the cardiovascular work shall be greater with a kettlebell, because the off-balanced design recruits more muscle mass. Kettlebell training can even help to enhance balance, coordination, and core bracing.

Listed below are a few of the very best kettlebell workouts for all levels of lifters and a big selection of goals, be it size and strength, conditioning and endurance, and even fat loss.

Best Kettlebell Workouts

Advantages of Kettlebell training

Kettlebells appear to serve the identical general purpose as dumbbells. They permit you to train for nearly anything, at any time, and anywhere. (1) But, with the middle mass being different, a kettlebell is of course less stable which provides a distinct training stimulus. Kettlebells shall be barely less efficient for constructing raw size because isolating muscles may be difficult as a result of the added stability challenge, but they’re highly effective for constructing muscular balance and coordination. (2)

As such, kettlebells can provide more “functional” workouts and are particularly useful for athletes. Some kettlebell exercises, just like the Turkish get-up, make the most of this total-body profit to further improve athletic qualities and conditioning. Because more overall muscle is recruited to stabilize the kettlebell, kettlebell training may even increase the demands in your cardiovascular system, making it an important selection for conditioning. (3)

The off-centered weight and distinctive handle shape allow for unique exercises requiring a swinging or arc motion. This provides much more selection in exercise selection and greater training possibilities. Kettlebells can be used to perform the identical exercises you’d otherwise do with dumbbells.

Best Kettlebell Workouts for Muscle Mass

In case your priority is constructing muscle mass, the kettlebell may be a tremendous tool. (4) Give attention to probably the most stable exercises, allowing you to make use of the heaviest weight to offer the very best stimulus for muscle growth. A workout should start with big basic, compound (multi-joint) exercises that recruits probably the most muscle mass once you’re fresh, so that you may use probably the most weight while specializing in good form.

Then, you possibly can follow with isolation, single-joint exercise to focus on a particular muscle or improve your mind-muscle connection. These exercises stimulate less overall muscle mass, but are very useful to concentrate on a single body part.

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To progress, stay in the specified repetition range, performing “hard” sets. Improve over time, either by increasing the variety of repetitions or, if available, the load of the kettlebell. Start relatively light once you first try an exercise — allow time to your nervous system and body to master the technique required. Don’t progress too heavy, too fast. Do not forget that muscle constructing is a marathon, not a sprint.

Upper Body Kettlebell Muscle-Builder

There are several ways to arrange a workout or program, so we’ll detail several routines that you may use depending upon your preferences and schedule. The primary one is a workout specializing in the muscles of the upper body and utilizes supersets to hit the muscles with a better intensity in less time.

Single-Arm Kettlebell Row

• The way to Do It: Hinge forward at your hips to assume a bent-over position. Put one hand on a flat bench or a wall to extend total-body stability. Grab the handle of a kettlebell with the opposite hand, brace your core, and pull your elbow past your hip. Don’t allow your elbows to flare out to the perimeters. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12 per arm
• Rest time: No rest between arms. No rest before moving to the subsequent exercise.

Kettlebell Bench Press

• The way to Do It: Grab a pair of kettlebells and lie down on a flat bench. Squeeze the handles hard and have the ball of the kettlebell resting in your outer forearm. Begin together with your hands near the perimeters of your chest and your palms facing one another. Retract your shoulder blades and press the load up while exhaling. As you press up, rotate your palms to face forward. Keep your elbows at a roughly 45-degree angle. Lower with control.
• Sets and Reps: 4 x 6-10
• Rest time: Rest two to a few minutes before repeating the previous exercise.

Kettlebell High Pull

• The way to Do It: Stand tall while holding a comparatively heavy kettlebell in each hand at your side. Brace your core and squeeze your lats, then hinge forward by bending at your hips and knees. When your hands are around knee-level, use your hips as a hinge to thrust the kettlebell upward with as much force as you possibly can. Keep the weights near your body and pull them toward your chest while squeezing your upper back muscles briefly at the highest.
• Sets and Reps: 3 x 6-10
• Rest time: No rest before moving to the subsequent exercise.

Kettlebell Press

• The way to Do It: Stand with a pair of kettlebells within the front rack position  — holding each kettlebell together with your palm facing your chest, elbow tucked under your forearm, wrist straight, and your shoulder pulled down. Brace your core and press the load up until your arm is fully prolonged overhead, then lower with control to the starting position.
• Sets and Reps: 3 x 8-12
• Rest time: Rest two to a few minutes before repeating the previous exercise.

Kettlebell Lateral Raise

• The way to Do It: Stand tall with a pair of kettlebells in your hands by your side. Keep a slight bend in your elbows and lift your arms out your sides until they’re almost parallel to the bottom. In the highest position, the underside of the kettlebells ought to be facing the ground. Make sure you “lead together with your elbows” — they need to at all times be barely higher than your wrists. Take into consideration lifting out, not up, to reinforce deltoid stimulus and reduce trapezius activation.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the subsequent exercise.

Horn Curl

• The way to Do It: Get up straight while holding one kettlebell with each hands, gripping the perimeters of the handle. Curl the load by bending at your elbows without moving your upper arms. Be certain that your elbows stay in place, by your sides, to actually concentrate on your biceps. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the subsequent exercise.

Kettlebell Triceps Extension

• The way to Do It: Stand while holding one kettlebell by the perimeters with each hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the load behind your head. When your arms are fully bent in a cushty stretch, reverse the movement. Try to not flare your elbows an excessive amount of — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to 2 minutes before repeating the primary exercise within the series.

Kettlebell Leg Day

This lower body workout will mix bilateral (two-leg) and unilateral (single-leg) exercises to extend muscle mass while ensuring either side are trained symmetrically. This can even help improve balance and coordination.

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The session starts with an explosive movement to actually warm-up your knees and activate your nervous system to perform even higher later within the workout.

Kettlebell Swing

• The way to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the bottom. Hinge forward, ensuring to maintain your back flat. Grab the kettlebell handle with each hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the load up until it reaches chest- or eye-level. Keep your arms straight. Let the load return down between your thighs, without rounding your back. Cycle the movement rhythmically for the specified amount of repetitions.
• Sets and Reps: 5 x 6-10
• Rest time: Rest one minute between sets.

Goblet Squat

• The way to Do It: Stand with a kettlebell within the “goblet squat” position — holding the horns (sides of the handle) with the load resting snugly against your chest. With a roughly shoulder-width stance, squat down as little as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two minutes between sets.

Sumo Kettlebell Romanian Deadlift

• The way to Do It: Stand with a comparatively heavy kettlebell in each hands and widen your stance past shoulder-width. Brace your core and pack your shoulders down. Hinge forward by bending at your hips, barely bending your knees — your legs should almost stay straight. Go as little as possible without rounding your back. Attempt to feel a deep stretch in your hamstrings. From the underside position, thrust your hips forward to lift your torso back to the standing position. Squeeze your glutes at the highest before repeating repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest two to a few minutes between sets.

Front Rack Kettlebell Reverse Lunge

• The way to Do It: Hold a pair of kettlebells within the front rack position and stand tall. Take a deep breath and brace your core, then step backward with one leg right into a lunge position. Only the toes of your rear leg ought to be on the ground. Bend your front knee until your rear knee grazes the ground. Get up by squeezing your glutes and pushing through your front heel. Maintain most of your weight on the front leg throughout the exercise. Perform all repetitions on one leg before switching sides.
• Sets and Reps: 3 x 10-15 per leg
• Rest time: No rest between legs. Rest two minutes between sets.

Calf Raise

• The way to Do It: Stand together with your toes on a step or a sturdy item higher than floor level (to permit your heels to drop below your toes). Hold a kettlebell in a single hand and hold a stable rack, bench, or wall with the opposite hand for balance. Let your heels sink down as little as you possibly can with control and pause for a second within the stretched position. Push through the balls of your feet to lift your heels as high as possible and pause for a second in the highest position.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to 2 minutes between sets.

Fat-Burning Kettlebell Workout

The kettlebell could be a improbable and efficient tool to shed as much body fat as possible. The compact weight means that you can quickly mobilize a variety of muscle mass and expend numerous energy. For fat loss training to be as effective as possible, you should use “cyclic” exercises or movements that you may perform for a comparatively longer duration, to sustain the energy expenditure.

As such, aim for every bout of effort to last for a big period of time. Don’t use an excessive amount of weight or get too crazy on the pacing — the hassle shouldn’t be “too hard” because you would like it to be sustainable. With this workout, combined with a fat-loss focused eating regimen, you need to have the option to shed fat while also improving your base cardio and endurance, as you’ll be working within the aerobic zone of cardiovascular conditioning.

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This specific workout is a style of EMOM training — every minute on the minute — which means that you should set a timer and start each exercise on the corresponding start of every minute, for a particular variety of rounds. In case your cardiovascular abilities are limited, start with 4 rounds of this circuit. Work your way as much as six to eight rounds for maximal fat loss. Exercises shall be performed “for time” as a substitute of for specific repetitions.

Alternating Kettlebell Swing

• The way to Do It: Stand in front of a kettlebell with a large stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the load up until chest- to eye-level. When the load reaches its maximum height, quickly and thoroughly grab it mid-air together with your other arm. Let the load return down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is simply too difficult, perform basic kettlebell swings.
• Sets and Reps: 4 to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the subsequent exercise.

Front Rack Carry

• The way to Do It: Stand straight with a pair of kettlebells within the front rack position. Flex your abs, look forward, and begin walking with cautious, controlled steps. Brace your core and limit the movement at your hips throughout the walk. Control the kettlebells and avoid letting the weights bounce as you progress. In the event you don’t have room to walk non-stop, perform a kettlebell march as a substitute: With weights within the front rack position, lift one leg up until your thigh is at a 90-degree angle with the ground, then lower it with control. Switch legs and repeat forwards and backwards.
• Sets and Reps: 4 to eight rounds, one total minute of continuous walking.
• Rest time: No rest before moving to the subsequent exercise.

Alternating Kettlebell Snatch

• The way to Do It: Stand in front of a kettlebell with a large stance. Hinge forward with a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the load up as high as possible, keeping it near your body. In a single motion, straighten your arm over your head and thoroughly “catch” the load by dipping your legs because the kettlebell turns onto the back of your forearm. Lower the load like a shoulder press, then to your side, keeping it near your body. Switch hands when the bell is in the underside position. Hinge to repeat the motion. Alternate hands with each repetition
• Sets and Reps: 4 to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the subsequent exercise.

Kettlebell Sit-up and Press

• The way to Do It: Hold a kettlebell with each hands while sitting on the ground together with your legs straight out. Press the kettlebell over your head, then lower it back to your chest. Keep your heels on the ground and your legs wide. Slowly lower your upper body to the bottom until you’re lying down. Flex your abs and dig your heels into the bottom to perform a sit-up to return to the seated position.
• Sets and Reps: 4 to eight rounds, one total minute of controlled reps.
• Rest time: No rest before moving to the subsequent exercise.

Kettlebell Bob and Weave

• The way to Do It: Stand with a kettlebell within the goblet position. Take one foot to the step and descend right into a half-squat. Perform a “weaving” or ducking motion with the load — imagine getting out of the best way of a dodgeball coming toward your face. Bend on the waist and keep your torso neutral, don’t round your spine forward. Usher in your other foot and arise. Then repeat to the alternative side.

• Sets and Reps: 4 to eight rounds, one minute of bobbing and weaving.
• Rest time: No rest before starting the circuit over.

Iron-Clad Kettlebell Conditioning

If you must grow to be a lean, mean, non-stop machine and crank up your cardiovascular and endurance capacities, then these workouts are for you. Kettlebells permit you to work on different elements of conditioning by providing either regular paced, sustainable exercises or high intensity, lactic-acid inducing burnout sessions.

In the event you’re a bit rusty, cardio-wise, then the fat loss workout will double as an efficient base-building plan. Once you feel able to tackling a more difficult routine, you possibly can replace it with certainly one of these or mix them into your weekly program should you’re hungry for faster cardio gains.

Kettlebell Aerobic Power

Here we wish to make use of quite a lot of exercises for intense bursts of labor and incomplete rest — a type of high intensity interval training or HIIT. This stimulates higher oxygen utilization and addresses aerobic abilities of your muscles. Make sure you use a comparatively high intensity to actually stimulate the aerobic power, which is the functional capability of the cardiorespiratory system. So make these periods of labor count.

You do want the hassle to stay sustainable and aerobic, hence the 1:1 work:rest ratio and the inclusion of exercises that you may perform for long duration sets. Perform 30 seconds of labor with 30 seconds of rest on each exercise and repeat the circuit a complete of 4 times to create one “block.” Rest two to a few minutes between each block and perform two to a few blocks per workout.

 Kettlebell Clean and Press

• The way to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and arise explosively to drive the kettlebells up. Keep the weights near your body and convey them to the rack position. Pause briefly to stabilize yourself and brace your core. Press each weights overhead to lockout. Fastidiously lower them to shoulder-level, then lower the weights to your sides. Repeat your entire sequence for every additional repetition. 
• Sets and Reps: 30 seconds of labor.
• Rest time: Rest 30 seconds before moving to the subsequent exercise. 

Kettlebell Burpee

• The way to Do It: Get up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to position the weights on the ground — barely bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the ground, and thoroughly “jump” your legs back to land in a push-up position together with your arms straight. Perform a full push-up, lowering your body so far as your mobility allows before pressing to lockout. “Jump” your feet toward the load and arise by deadlifting the kettlebells while keeping a flat back. Repeat your entire sequence for every repetition.

• Sets and Reps: 30 seconds of labor.
• Rest time: Rest 30 seconds before moving to the subsequent exercise.

Kettlebell Swing

• The way to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the bottom. Hinge forward, ensuring to maintain your back flat. Grab the kettlebell handle with each hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the load up until it reaches chest- or eye-level. Keep your arms straight. Let the load return down between your thighs, without rounding your back. Cycle the movement rhythmically for the specified amount of repetitions.
• Sets and Reps: 30 seconds of labor.
• Rest time: Rest 30 seconds before repeating the primary exercise.

Kettlebell Anaerobic Development

When the intensity is de facto high, your body will tap into the anaerobic system and use the phosphagen and glycolytic pathway to supply as much energy as possible. One of these training still uses the aerobic pathway for recovery and it should improve your aerobic base, but it surely primarily focuses on making you more resilient to intense, shorter bouts of exercise and lactic acid accumulation. 

This approach is especially useful for powerlifters, CrossFitters, and strongmen/strongwomen, as it may possibly enable you to sustain very labor lasting within the 90 to 120-second range while improving glucose storage and utilization. You should utilize a wide selection of intense exercises, and kettlebells are perfectly fitted for such workouts. For this workout, you must be pushing yourself hard — aim for 90% of your maximum output. Set a timer to start out every 4 minutes and start the exercises when it rings. Repeat your entire circuit 5 or 6 times.

Thruster

• The way to Do It: Hold a pair of kettlebells within the front rack position while standing. Brace your core and squat down until your upper thighs just break parallel. Stand back and use the momentum of your legs to help you right into a smooth transition into an overhead press. Lockout the weights overhead and stabilize your entire body. Lower the kettlebells to the front rack position and repeat.

• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the subsequent exercise.

Double Kettlebell Snatch

• The way to Do It: Stand in front of a pair of kettlebells with a comparatively wide stance. Hinge forward, ensuring to maintain a flat back. Grab the kettlebells and pull them back until your hands are between your inner thighs. Drive your hips forward explosively to bring the weights up, keeping them near your body as they proceed upward. In a single motion, straighten your arm over your head and thoroughly “catch” the load by dipping your legs because the kettlebells turn onto the back of your forearms. Lower the weights while keeping them near you, and swing them back past your legs to flow into the subsequent repetition.
• Sets and Reps: 5-6 x 12
• Rest time: No rest before moving to the subsequent exercise.

 Kettlebell Burpee

• The way to Do It: Get up holding a pair of kettlebells at your sides. Perform a kettlebell deadlift to position the weights on the ground — barely bend your legs and drive your hips back without rounding your spine. Keep your hands on the weights, driving the kettlebells into the ground, and thoroughly “jump” your legs back to land in a push-up position together with your arms straight. Perform a full push-up, lowering your body so far as your mobility allows before pressing to lockout. “Jump” your feet toward the load and arise by deadlifting the kettlebells while keeping a flat back. Repeat your entire sequence for every repetition.
• Sets and Reps: 5-6 x 12
• Rest time: Rest the remaining of the 4 minutes before starting the circuit again.

Kettlebell Workout for Beginners

In the event you’re recent to kettlebell training, here’s a workout to ease you into the flow of using an unfamiliar piece of apparatus. This basic full-body workout alternates kettlebell staples and more traditional exercises in a circuit to construct complete size and strength in addition to familiarity with the unique ‘bell. It’s also an important fit for any newer lifter that desires to enhance their fitness.

Kettlebell Swing

• The way to Do It: Take a shoulder-width or wider stance in front of a kettlebell set on the bottom. Hinge forward, ensuring to maintain your back flat. Grab the kettlebell handle with each hands and pull it backwards until your hands are between your inner thighs. Thrust your hips forward explosively to swing the load up until it reaches chest- or eye-level. Keep your arms straight. Let the load return down between your thighs, without rounding your back. Cycle the movement rhythmically for the specified amount of repetitions.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the subsequent exercise.

Goblet Squat

• The way to Do It: Stand with a kettlebell within the “goblet squat” position — holding the horns (sides of the handle) with the load resting snugly against your chest. With a roughly shoulder-width stance, squat down as little as your mobility allows. Keep the kettlebell glued to your chest and avoid letting your upper back round forward. Return to an upright position.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Kettlebell Clean and Press

• The way to Do It: Stand while holding a pair of kettlebells. Swing the weights backward underneath you while hinging forward and keeping a flat back. Maintain a neutral spine and arise explosively to drive the kettlebells up. Keep the weights near your body and convey them to the rack position. Pause briefly to stabilize yourself and brace your core. Press each weights overhead to lockout. Fastidiously lower them to shoulder-level, then lower the weights to your sides. Repeat your entire sequence for every additional repetition. 
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before moving to the subsequent exercise.

Kettlebell Row

• The way to Do It: Hold a pair of kettlebells with straight arms, brace your core, and hinge forward at your hips to assume a bent-over position. Pull your elbows toward past your hips. Don’t allow your elbows to flare out to the perimeters. Lower with control to a full stretch.
• Sets and Reps: 4 x 8-12
• Rest time: Rest one minute before repeating the previous exercise.

Turkish Get-Up

• The way to Do It: Lie flat on the ground with a kettlebell in a single hand near your chest. Press it to lockout and keep your arm straight. Bend your leg on the identical side and plant your foot flat on the ground. Raise your torso to sit down up, using your opposite hand to brace on the ground — keep your arm locked with the load overhead. Push through your heels and squeeze your glutes to lift your hips. Sweep your straight leg backward to assume a lunge position. Get up. Keep your eyes on the load overhead during your entire movement. Pause briefly within the standing position before reversing your entire sequence.

• Sets and Reps: 3 x 5-8 per arm.
• Rest time: No rest between arms. No rest before moving to the subsequent exercise.

Kettlebell Curl

• The way to Do It: Stand with a kettlebell in each hand it. Flex your biceps to twist the load up — keep a neutral or barely bent wrist, don’t extend your wrist back. Keep your elbows near your sides. Lower to a full stretch.
• Sets and Reps: 3 x 10-15
• Rest time: No rest before moving to the subsequent exercise.

Kettlebell Triceps Extension

• The way to Do It: Stand while holding one kettlebell by the perimeters with each hands. Raise it over your head and fully extend your arms. Without moving anything but your hands and forearms, bend your elbows to slowly lower the load behind your head. When your arms are fully bent in a cushty stretch, reverse the movement. Try to not flare your elbows an excessive amount of — keep your elbows aimed forward.
• Sets and Reps: 3 x 10-15
• Rest time: Rest one to 2 minutes before repeating the primary exercise.

The way to Warm-up For Kettlebell Workouts

Simply because you’re using a “easy” piece of apparatus doesn’t mean you possibly can skip the warm-up. With any workout, a warm-up will prime and activate your body to perform higher and minimize the chance of injuries. Your best plan of action could be to start out with a lightweight cardiovascular activity for five minutes like jumping rope or cycling, then hop into this circuit of exercises.

• Figure Eight: Grab a kettlebell in a single hand, take a wider than shoulder-width stance, and squat halfway down. Pass the kettlebell between your legs from one hand to the subsequent, forming a “figure eight” pattern — across the inside and outdoors of 1 leg, then back between your legs, and to the opposite side. Keep doing this until you perform 10 “eights,” then arise.
• Kettlebell Halo: Begin holding the kettlebell by the horns in front of your face. Lift one elbow to maneuver the kettlebell around your head in a good circle. Bring it across the back of your head and in front of your face. Repeat in the other way. Do 10 reps per side.
• Alternating Kettlebell Swing: Stand in front of the kettlebell with a large stance. Hinge forward while keeping a flat back. Grab the kettlebell with one hand and pull it back until your hand is between your inner thighs. Thrust your hips forward explosively to swing the load up until chest- to eye-level. When the load reaches its maximum height, quickly and thoroughly grab it mid-air together with your other arm. Let the load return down between your thighs, keeping your back stiff and neutral. Repeat hands with each repetition. If the coordination or alternating hands is simply too difficult, perform basic kettlebell swings. Perform 20 to 30 reps.
• Kettlebell Windmill: Press the kettlebell overhead and take a really wide stance. Barely angle each feet toward the side supporting the load. Keep your legs and arms straight as you “hinge” and bend within the direction opposite to the load you’re holding. Keep you arm locked straight and aimed toward the ceiling, and descend so far as your mobility allows.  Steadily stand back up and pause briefly. Repeat for ten reps before switching to the opposite side.

Swing Your Method to Fitness

Kettlebells are getting increasingly popular for a reason. Practical, versatile, and functional, this lifting equipment can enable you reach your goals of muscle size, strength, conditioning, or fat loss. Use these tailored workouts to master the flow of kettlebells and add this incredible, time-tested tool to your fitness kit.

References

1. Manocchia, Pasquale1; Spierer, David K.2; Lufkin, Adrienne K. S.1; Minichiello, Jacqueline1; Castro, Jessica1. Transference of Kettlebell Training to Strength, Power, and Endurance. Journal of Strength and Conditioning Research 27(2):p 477-484, February 2013. | DOI: 10.1519/JSC.0b013e31825770fe
2. Jay, Kenneth1; Jakobsen, Markus D.1; Sundstrup, Emil1; Skotte, Jørgen H.1; Jørgensen, Marie B.1; Andersen, Christoffer H.1; Pedersen, Mogens T.2; Andersen, Lars L.1. Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial. Journal of Strength and Conditioning Research 27(5):p 1202-1209, May 2013. | DOI: 10.1519/JSC.0b013e318267a1aa
3. Hulsey, Caleb R.1; Soto, David T.1; Koch, Alexander J.2; Mayhew, Jerry L.1,3. Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values. Journal of Strength and Conditioning Research 26(5):p 1203-1207, May 2012. | DOI: 10.1519/JSC.0b013e3182510629
4. Lake, Jason P.; Lauder, Mike A.. Kettlebell Swing Training Improves Maximal and Explosive Strength. Journal of Strength and Conditioning Research 26(8):p 2228-2233, August 2012. | DOI: 10.1519/JSC.0b013e31825c2c9b

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