The Ultimate Full Body Kettlebell Workout For All Fitness Levels

If you haven’t had a go at a kettlebell exercise, you might be wondering why it’s such a big thing in the workout world. For this reason, I decided to come up with this full-body kettlebell workout.

You don’t have to be a professional to get a kick out its big benefits, from power and strength to speed and balance. If you’ve always been curious about incorporating kettlebells into your routine but have never tried it, now’s the perfect time to do so.

Going for kettlebell workouts, including the kettlebell swing, will give you more versatility. Plus, they can quickly pump up your heart rate.

Kettlebell workouts are an amazing full-body movement that boosts strength, balance, and power. You’ll eventually notice some great improvements when it comes to aerobic capacity, too.

Kettlebell Training

Kettlebell workouts are the perfect way of maximizing your at-home exercise routine.

Used rusty kettlebell on gym floor.

Firstly, you can put in a productive workout with just a single kettlebell. It’s ideal for anyone who has to make the most of a small space to work out or who’s not into piling up heaps of fitness equipment into his or her home.

Because it’s so versatile, kettlebells make physical exercises so much easier to perform especially these days when you’re always saying you don’t have the time to work out.

Once you get used to a kettlebell, you’ll most likely want to use it daily just because they’re highly useful and versatile. Although it’s easy to interchange with dumbbells, the kettlebell allows you to perform a more stable swinging motion that other equipment just can’t match.

As you grip the handle and hold the kettlebell with its ball up, it also challenges your stability. The ball wants to drop down and fall towards one way, so your body needs to work and resist this movement.

Aside from being versatile, I can say that kettlebells are physically demanding on your body during most movements. Simply carrying a heavy bell at your chest can effectively toughen up your core, arms, shoulders, and back.

Benefits of Kettlebell Workouts

Now if you’re still asking how kettlebells are effective or what kind of improvements they’ll do to your body, these are great questions, and below are just the answers you need.

Based on scientific studies and my personal experience, I’ve put together the benefits of kettlebells and kettlebell workouts that will definitely change your body and your life.

Man in a press up position holding two kettlebells.

Full-body workout

Did you know that kettlebells can be used for total body conditioning? Kettlebell training puts together strength training with high-intensity cardio exercises. As a result, you get a full-body workout in less than half an hour.

You can use this piece of equipment to gain strength, increase your endurance, boost flexibility, and complement your balance training all at once.

By connecting cardio and strength training, you get to effectively boost your fitness levels and keep yourself in great shape.

Kettlebell workouts are definitely some of the best ways to achieve total-body conditioning.

Increased core strength and stability

Using kettlebells in your training allows you to work on explosive power which, in turn, effectively engages your abdominal muscles. These powerful movements need your core to contract properly while you’re breathing in a coordinated manner.

These can result in some incredible improvements in core strength even if you’re not exactly targeting your core like you would with planks or crunches. Also, you get to engage your core from directions when using kettlebell movements, allowing you to build some fully-developed core strength.

If you’re an athlete, you need strong core power to move in different directions without getting injured as well as be able to handle as much load as you can while remaining in proper form. Kettlebell workouts certainly offer a well-rounded means of attaining these fundamental physical capabilities.

Improved body coordination

Due to dynamic kettlebell movements, with much swinging to the side, overhead, between the legs, and more, this will require you to be fully aware of your body.

Having increased focus and a stable mind-to-muscle connection will help develop a sense of coordination. You can carry this ability on to other aspects of your life besides fitness, that’s why kettlebell movements are very useful.

Improved balance

When using machines, you’re moving in an already predetermined direction. On the other hand, in kettlebell training, you’re required to have full control of your movement. This calls for you to exert extra effort on strengthening your stabilizer muscles for every movement.

Having strengthened stabilizer muscles in different ranges of motion will give you incredible balance.

Increased fat-burning capabilities

Training with kettlebells offers great potential when it comes to burning calories and getting rid of fat.

Most of these workouts involve full-body movements that are often explosive. They pump up your heart rate and give your muscle groups a challenge all at once.

Performing these kettlebell workouts at high intensity has an afterburn effect. This means your body is still burning calories after working out to receive more oxygen. In turn, this boosts your metabolism even after you’ve already set down your equipment or have left the gym.

Hip power and speed

Kettlebell workouts are an excellent means for generating speed and force using your hips. These intense movements train your hips to develop force when it comes to strength and speed.

This is crucial for athletes especially because it helps prevent injuries, plus it aids in multiple athletic movements, from jumping and sprinting to quickly and explosively shifting positions.

Lean muscle building

Compared to heavy barbell workouts, kettlebell training won’t exactly build extreme muscle gain. Instead, it will help increase lean muscle tissue. If pure muscle bulk is what you are after then you are much better off following a solid weight training program like this one. However, the right type of kettlebell training can massively complement your traditional weight training.

Male doing a kettlebell front swing.

If you notice people who are committed to kettlebell training, they perform these movements with high intensity and are seriously ripped.

Kettlebells help develops dense muscle. It’s achieved by doing more repetitions as well as shorter but more intense exercises.

If you’re just starting with your fitness journey, you’ll be able to gain serious muscle mass using kettlebells if you do these workouts properly (more on these in a while).

Improvement of joint health

Kettlebell workouts call for dynamic movements and control. As a result, this will improve your joint strength and stability as these exercises strengthen the stabilizer muscles, or the muscles that support your joints.

Moreover, these dynamic routines using kettlebells will significantly increase your flexibility and mobility. You can experience this through the use of light to medium-weight kettlebells.

With greater elasticity in your joints, including its tendons and ligaments, you’ll more likely become tougher against injury.

Simplified yet effective training

This is the essence of kettlebell training- you don’t need heaps of equipment to make your workouts complex so they’ll seem effective.

Rather, all you have to do is practice consistency when using kettlebells. They boost your strength, flexibility, balance, and endurance- pretty much everything you need to enhance your overall fitness.

So if you’re overwhelmed with too much equipment and, well, life in general, you can always go the easy, simple way with kettlebell training.

Set aside 30 minutes of kettlebell workouts each day. They don’t have to be extra complicated.

Rather, you want to do less fancy yet more explosive exercises, like kettlebell swings, goblet squats, push-ups, and pull-ups to keep your body in shape and maximize that killer total-body workout.

Check Out: The Ultimate Full Body Medicine Ball Workout

Who Can Benefit From Kettlebell Workouts?

Kettlebells offer these benefits to everyone who uses this equipment, especially those who are committed enough to do these workouts properly and consistently.

These kettlebell workouts can be incorporated into your current training regimen to supplement your other workouts. This way, you can more effectively achieve body changes and health goals relating to your physique and performance.

Muscular man doing push ups on kettlebells.

Kettlebells can even be used as your primary equipment for training if you base your complete fitness program around this tool.

People who would benefit most from kettlebell workouts include:

  • Anyone looking to improve on strength, explosive power, and core stability.
  • People who prefer working out at home
  • Athletes who want to achieve full-body conditioning and improve their athletic performance in any sport.
  • People who are looking to make their fitness routine more solid
  • People who want to try out new equipment and/or exercises that have been proven to produce results
  • People suffering from back injuries and don’t want to put much pressure on their spine but are looking to train for muscle growth and strength
  • Anyone who wants to maximize the benefits of kettlebell workouts as mentioned above

Top Kettlebell Workouts

As you move forward with kettlebell training, you’ll come to know and learn about hundreds of kettlebell movements and variations. 

I’ve chosen 5 of my favorite exercises, which are a favorite of many coaches, athletes, and kettlebell enthusiasts, too. 

Related: Best Kettlebell Exercises For Full Body Strength And Power

Kettlebell Swing

The kettlebell swing is an incredibly effective movement if you’re looking to build some strong hip power.

This workout puts together strength training and cardio conditioning into one powerful movement. With the kettlebell swing, you can expect to become lean, strong, and develop explosively in your hips and core.

How to Perform:

  • Begin with a standing position, feet shoulder-width apart. Your kettlebell should be placed on the floor about one foot in front of your toes. Bend down and grab the kettlebell handle with your hands as you keep a neutral spine and avoid rounding your back.
  • To begin the swing, breathe in and lift the kettlebell back and up between your legs.
  • Using force in your hips, breathe out and quickly stand up as you swing the kettlebell forward. It should be up to eye level. This time, your core and glutes should contract.
  • Firmly move the kettlebell back down and up underneath you and then repeat. 
  • Once you’re finished, rest for a bit at the bottom of the swing. Put the kettlebell back on the floor in front of you as with the starting position.
  • Repeat this movement for 30 seconds, then take a break also for 30 seconds. Try doing 5 sets. If you want an explosive workout, you can try alternating swings with heavyweight kettlebells. 

The Goblet Squat

You can do a goblet squat by holding the kettlebell in front of your body at chest height. This movement burns fat, improves your mobility, and strengthens your lower body and glutes.

You can also benefit much from this squat variation if you’re a new lifter or a longtime lifter with limited body control and squat experience. You can build better balance, increase squat strength, and improve positional awareness.

How to Perform:

  • In a straight standing position, hold the kettlebell in front of your chest with both hands. Your elbows should be kept close to your body and not pointing outwards.
  • As you begin your squat, drive your heels into the ground and push your hips back. Make sure your thighs are parallel with the ground. 
  • Return to your starting position and repeat.
  • If you’ve only just started squatting with a kettlebell, try a lighter weight so you can master the movement using proper form. 
  • If you’re leaning towards a more advanced level in weightlifting, try holding your squat position for at least 10 seconds as you maintain good form.
  • For a weak lower back, an explosive goblet squat may cause discomfort. Go for a lighter weight kettlebell and don’t completely drive down to a full squat. 

Two-Arm Kettlebell Row

Best for beginner to intermediate levels, the two-arm kettlebell row engages your back, arms, and shoulders. Building your back with rows can help pull back your shoulders naturally. This helps reduce and, at times, fully correct a hunched posture. 

Bending over with the kettlebell row will also help in preventing muscle imbalances between your muscles that do the pushing and pulling. Since kettlebell rows are a compound exercise, they simultaneously engage multiple muscles and train them to work and be stronger together as a single unit.

How to perform:

  • For a two-arm kettlebell row, place two kettlebells in front of your toes and bend your knees slightly. Stand with your feet shoulder-width apart.
  • Bend at your knees and push your bottom out as much as possible. Grab the kettlebells and pull them towards your body. There are two ways to pull the weight towards you- either your waist or your chest. You should keep your elbows close to your body while keeping a straight back. 
  • Use well-controlled movement and lower the weights back down.
  • Repeat for about 12 to 15 reps. 

Clean and Press

As one of the best full-body movements out there, the kettlebell clean and press will strengthen not just your grip but your core, lower body, and upper body as well. It keeps your heart rate up and is really a productive exercise when building strength, power, and stamina. 

How to Perform: 

Place the kettlebell in front of you, close to your right foot. Put your left arm straight out to the side for balance. Begin with a low squat position. Make sure you work your core and push out your chest.

Take the kettlebell in your right hand and push your body upward. As you stand up straight, bring the weights up over your head using a straight arm. 

Go back to your starting position and repeat. When you’re done with your first set, about 8 to 12 reps, repeat the movement on the other side. 

Kettlebell Lunge Press

The kettlebell lunge press is a quick but effective way of adding full-body strengthening to your daily workout plan. This movement works your back, arms, shoulders, core, and glutes, making it an ideal well-balanced strengthening workout.

How to Perform:

Start with a standing position, your feet shoulder-width apart. Hold your kettlebell in front of your chest using one hand.

Lunge forward with one leg. It should be the leg that’s opposite from the arm holding the kettlebell. If you’re holding the kettlebell with your right hand, you should lunge your left leg forward. 

Drive your kettlebell overhead with your arm. Go back to standing position as you return the kettlebell to your chest. Try 10 to 15 reps on each leg. 

Full-Body Kettlebell Workout

If you’re looking for an explosive full body kettlebell workout, this one is a complete routine, a powerful combination of body conditioning, functional training, and core-centered workouts. They’re great for men and women alike. Whether at the beginner or advanced level, you can perform this kettlebell workout in your own home, at the gym, or outdoors.

It has 3 different workouts and many helpful tips and options are included in the video.

Workout 1 follows a Tabata Style workout that pushes you to work hard, and I mean maximum effort. You do 20 seconds of movement and then 20 seconds of rest. This first workout is comprised of kettlebell swings, cleans, snatches, and squat jumps.

Workout 2 is a more complex kettlebell workout. Here you get to combine the swings with goblet squats, clean and press, lunges, and double unders.

Workout 3 amps up the intensity even more with burpees, thrusters, and double snatches.

Check out this impressive full body kettlebell workout below.

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The ultimate full body kettlebell workout

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