Did you know that doing a kettlebell workout for just 20 minutes will help you burn 400 calories? Well, it time to grab a kettlebell and start working. Here are some best kettlebell workouts for men.
Kettlebell workouts target almost all the body muscles like glutes, hamstrings, quads, arms, chest, and back. It improves your stability, flexibility, muscle strength, and so much more. Additionally, kettlebell workouts get your heart rate up and hence can always be performed in your cardio routine.
As a beginner, you must start with a lightweight kettlebell say around 10 to 15 pounds and eventually move on to the heavier version.
Here are a few exercises that can be included in kettlebell workouts for men. Few of them are targeted specifically to the upper body, a few for the lower body, and some exercises work on your entire body. Though the kettlebell workouts manage to build your entire body muscle.
Kettlebell Workouts for Men: 10 Easy Exercises
1. Kettlebell Swing
The kettlebell swing is one of the most popular exercises in Kettlebell workouts for men. This exercise strengthens your core and works on the glutes, hamstrings, quads during the thrust. The swinging motion also activates the shoulder muscles, biceps, and forearms.
How to do:
- Stand with your feet slightly wider than the shoulder-width distance. Grab the kettlebell with both your hands and place it in front of your thighs.
- Now, swing the kettlebell up until it’s in line with your shoulders and your arms are completely extended.
- Swing your arms back down in one momentum till it reaches the start position.
- Without losing the momentum, continue swinging the kettlebell.
- Reps – 2 to 15 reps in one set.
2. Pistol Squat
Credits: bodybuilding.comAs a beginner, even squats can be difficult but the pistol squat is more of a challenge. So, if you are new to this, try practicing without a kettlebell. It mainly focuses on hips, hamstrings, quadriceps, gluteus, and calves. Moreover, it activates the core muscles and obliques.
How to do:
- Stand straight with your feet close to each other. Hold a kettlebell under the chin with your both hands.
- Now slightly lift your one leg off the ground with your toes pointed forward. This will be your starting position.
- Squat down with the other leg. The foot which is off the ground will point out and it should not touch the ground.
- Now you are in a deep squat position. Hold this position for a second.
- Drag your heel back and lip your hips up to get into the start position. This completes one rep.
- Do not let your foot down for one full set.
- Reps – 10 to 12 reps in one set
3. Goblet Squat
Credits: menshealth.com
Goblet squat targets quads, glutes, and hamstrings. It helps you develop all your leg muscles. This exercise also strengthens your core and arms and the deltoid muscles near the shoulder. It helps you in getting the right body posture by engaging the core.
How to do:
- Stand straight with your legs slightly shoulder-width apart. Do not sludge or bend your knees.
- Grab the kettlebell with both your hands and lift it up till it’s right below your chin. This is the start position.
- Now, lower your hip down until your hamstrings touch the calves. Your knees and toes should be in line and not flared out. Your elbows will rest on your knees.
- Push yourself up to come back to the starting position. The position of the kettlebell should be near the chin throughout the exercise.
- Reps – 10-15 reps in one set.
4. Kettlebell Thrusters
Kettlebell Thrusters strengthens almost all the muscles in your body. This exercise requires muscle activation from the core, legs, back, and hips. It is a multi-joint exercise that helps improve balance, coordination, and body strength. You’ll need a pair of kettlebells for this exercise.
How to do:
- Hold on to a pair of kettlebells. Your palms should be facing out and rest the weight on the back of your shoulders.
- To get into the start position, stand straight with legs shoulder-width apart.
- Lower your body into the squat position with weights on the shoulder.
- Now, lift yourself up and at the same time extend your arms straight to lift the kettlebells above your head.
- Again lower you back down and repeat.
- Reps – 10 to 15 rep in one set.
5. Kettlebell Row
Kettlebell row works on your back muscles and strengthens your back. Also, if you are looking forward to building biceps and triceps, this is a great way to do it.
How to do:
- Grab a kettlebell and keep it in front of your feet. Stand straight with your shoulder-width apart and lean forward at 45-degrees keeping your back flat so that your spine is in a line. Push your hips back and slightly bend your knees.
- Now extend your arms straight below the shoulder and grab the kettlebell with one hand. You can rest your other arm on your hips or thighs. Look straight, this will be your starting position.
- Without changing your back position, pull your arms back by flexing your elbow. Your elbow should be behind the back and weight must be near the body (between abs and thighs).
- Squeeze your shoulder blades while doing so. Now release your arms and slowly lower the kettlebell till your arm is fully extended. This completes one rep.
- Reps – 10-12 reps in each set.
6. Lunges with Kettlebell
Lunges increase your flexibility and core stability and work on glutes, hamstring, and quad muscles. It is a great lower body workout and also helps you lose the thigh fats.
How to do:
- Stand straight and hold a kettlebell with its horn near your chest. This will be your starting position.
- Now, take a big step towards your right without moving your left leg.
- Lower yourself down towards right by bending the right knee. Do not change the position of the kettlebell.
- Your left leg should be completely extended and your right thighs should be parallel to the ground. Also remember, your toes must point straight and do not lift your foot.
- Push your body to come back to start position by lifting your right leg.
- Repeat the same for the other leg.
- Reps – 10 reps on each side in one set
7. Kettlebell Halo
Kettlebell halo is a great warm-up and strengthening exercise. This exercise mainly works on deltoids in the shoulders, arms and strengthens your core. It also helps you in building triceps.
How to do:
- Stand straight with legs at a shoulder-width distance. Hold the horn of a kettlebell with both hands in front of your chest.
- Now you have to rotate the kettlebell around your head in both the direction. Start by moving the weight in a clockwise direction until you reach the start position.
- Now repeat the same in an anti-clockwise direction.
- You can add variations to the exercise according to your level. If you wish to increase the difficulty perform kettlebell halo with squats or lunges.
- Reps – 8 to 10 reps in one set.
8. Russian Twist
Credits: popsugar.com
Russian twists target your entire core and strengthen your torso. It is also a great exercise for love handles and obliques. This twisting exercise works on your entire abdomen muscles.
How to do:
- Sit down on the floor with your butt comfortably touching the floor.
- Bend your knees and keeping your feet flat on the ground position your torso back at a 45-degree angle from the floor.
- Now hold the kettlebell with both hands and lift off your feet slightly from the floor and balance your entire body on your butt.
- Twist your torso and bring the kettlebell to the left side of the ground near your body. Hold this position for a second.
- Now do the same on the right side to complete one rep.
- Reps – Perform 10-15 reps in one set
9. Kettlebell Clean and Press
This kettlebell multi-joint exercise works on the muscles throughout your body. It targets hamstrings, glutes, quads, shoulder muscles, abdominal muscles, upper chest and back, and triceps.
How to do:
- Stand with your legs slightly wider than the shoulder-width distance. Keep a kettlebell on the ground in between your legs.
- Now, squat down a little and grab the kettlebell with one hand and your palms facing inwards. Remember, every time you bend, your other arm should be completely extended behind you as you lift the kettlebell.
- In one motion raise the kettlebell and bring it near your shoulder. This time your other arm will be stretched out in front.
- Pause for a second and extend your arms straight above your head to lift the weight above your head.
- Bring down the weight back to the shoulder and lower it down until it touches the ground and lift it again. Repeat.
- Reps – 5 to 8 reps on each hand in 1 set
10. Farmer’s Walk
We’ll end the list of kettlebell workouts for men with a Farmer’s walk. Though this exercise looks easy, every muscle group is involved while performing it. It mainly targets your upper-back and increases core and hip stability. Moreover, it also strengthens your grip.
How to do:
- Grab a pair of kettlebells. Hold one weight in each hand and look straight
- Keep your arms extended straight down and walk forward.
- Take short but quick steps.
- Turn around and walk back.
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