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15 Killer Kettlebell Workouts to Forge Muscle and Unstoppable Mental Strength

Build muscle and improve your mental and physical performances.

Kettlebell Workouts are a great way to build a better physique and strengthen your body and mind. Add these into your training.

Killer Kettlebell Workouts

Kettlebell workouts are old school. Really old school. The word “Girya” (the Russian word for kettlebell) is in a Russian dictionary published in 1704! By the late 1800s, the kettlebell was popularized and was being used for exercise. The fitness benefits of kettlebell training have been tested for hundreds of years, and we still use them to this day because they get results.

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best-known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

Did we mention already that is cheap? Yep. You really can’t go wrong when buying a pair of kettlebells.

Kettlebell Workouts and Technique: Get started

Like with every other exercise technique comes first to assure you to train the right muscles and avoid injuries especially in the lower back section.

1. Starting Position

Stand with your feet shoulder-width apart. Place the Kettlebell (handle running across you) between your feet in a line with your toes.

2. Bend your hips

The first step is to slightly bend your hips and push them backwards. Try to reach down with your hips until you can grab the Kettlebell. Keep your back straight (one line from hip to end).

Killer kettlebell workouts

3. Straighten up

Push yourself up through your hips, stand straight at the top. Pull your shoulders down and back. Tense glutes firmly and push your feet in the ground. When straightening up fast, the Kettlebell will first swing to the front, away from your body.

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4. Swing backwards

Use the force of the swing to push back with your hips again. Swing the Kettlebell backwards through your legs always keeping the alignment and tension of your body. Drive with hips and legs.

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5. Catch at the Top

Swing the Kettlebell up front driving with hips and legs. Catch it at the top of the movement – above your head.

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As a starting weight, the IKFF (International Kettlebell and Fitness Federation) suggests 16 Kg/35 lb for an average trained male and 8 kg/17 lb for an average trained female. The next weights would be 20 Kg/44 lb, 24 Kg/52 lb and 32 Kg/70 lb.

1. Fat Amy

For time:

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

Score is the time on the clock when the final repetition (the 50th air squat) is completed.

Good Times for “Fat Amy”

– Beginner: 18+ minutes
– Intermediate: 15-17 minutes
– Advanced: 12-14 minutes
– Elite: <11 minutes

Scaling Options 

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner
For Time:

  • 40 Air Squats
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 10 meter Bear Crawl
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 40 Air Squats

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