Whether you are a beginner or expert in the go to dumbbell body workouts. Kettlebell exercises are a perfect way to add different varieties to your tasks.
This article acts as a map to anyone who intends to challenge his/her muscles in a different way, which may serve as a stepping stone to having more strength gains.
For people who are not beginners, and you feel that you have a regular strength training program that makes you feel comfortable and satisfied then you can go for heavier weights like a twenty-pound kettlebell or much more cumbersome.
Kettlebell Workout Instructions
In case you are not aware, this body exercise has three circuits. For each circuit, it is essential to do at least three rounds.
Have at least a thirty to sixty seconds rest between the rounds, and sixty seconds between the circuits.
This helps you recover your energy, however, it is advisable you strictly follow the resting period needed between moves.
Here are the moves that you should do on each side for eight to ten reps.
- The staggered stance halo
- Reverse lunge with kettlebell press
- Reverse lunge with overhead bold
- The staggered stance rows
- Squat to biceps curl
- Kettlebell swing
- Single-arm alternating kettlebell swing
- Triceps press
10 Full Body Kettlebell Workout Routines
1. Staggered Stance Halo
The staggered stance halo is the first step of the kettlebell workout. Start by holding the horns of the kettlebell.
Make sure that the bell is at the chest height and it’s facing up. With your right foot, move forward with staggering feet and soft knees.
Raise the bell and in a clockwise direction, encircle it around your head. Once you have completed this, get to the beginning point and repeat the same exercise on both sides.
2. Reverse Lunge With Kettlebell Press
As you start the reverse lunge move make sure that all your feet are together with your core engaged.
At the shoulder height and racked position, hold the kettlebell in your right hand.
Take a step back and make sure that your knees are at a right-angle. When dropping into your lunge, press the kettlebell straight and try as much as possible to engage your core.
This helps you to maintain your position. Repeat the step on the other side.
3. Reverse Lunge With Overhead Bold
Stand at an upright position and make sure all your feet are together and core engaged. In a racked point and shoulder height, hold the kettle with your right hand.
Press the kettlebell overhead to extend your arm, take a step back with the right foot and at an angle of ninety degrees drop into a lunge.
Focus on being upright and on returning to the beginning position, take back your right foot. Repeat the step on the other side.
4. Staggered Stance Row
This is the fourth step. Make sure that you hold your kettlebell on the right- hand side arms facing your direction.
Take a twelve-inch forward action, bend all your knees, hinge at your knees so that your torso is at an angle of forty-five degrees.
Come up with a row by raising the kettlebell to ribs and as you are proceeding with the exercise closely hug your elbow to your side and your core engaged.
5. Push Press
In push press, your feet have to be hip-width apart. Then in a racked position and shoulder height, use your right hand to hold the kettlebell.
Try a half-squat, and in your beginning position, press the kettlebell overhead which in a fast and powerful motion.
Once done with these, extend the left arm, squeeze your glutes, engage the core, and stand uprightly then get to the first position.
While standing, your feet should be more comprehensive. Hold the kettlebell at the right hand in a racked position.
Let your left foot face out, and your hip slightly angled to the right.
Lean on the left-hand side with your right leg straight. In case you are more flexible, try reaching the inside of your left thigh, knee, calf, and ankle respectively.
As you’re doing this, make sure you maintain the gaze up to at the weight.
7. Squat Bicep Curl
As for the squat to bicep curl make sure you stand with your feet shoulder-width apart, toes facing out, with your elbows bent and weight at the chest height, grasp the kettlebell by the horns.
Then try as squirt and at the base of the squat, try a bicep curl by making sure that the arms are straight and allowing the weight to drop towards the floor. The final step is for you to curl the bell back up.
8. Kettlebell Swing
Your feet have to be hip-width apart. Use both hands to hold the kettlebell at the top of the handle. Your knees are slightly bent.
When done, take an upright position and move your hips forward with a lot of force as you squeeze your glutes and allow your arms to move to the chest height freely.
Make sure that you give room for gravity to accomplish every task.
9. Single-Arm Alternating Kettlebell Swing
Before trying this move, it is better to understand thoroughly the two-handed kettlebell swing
Make sure your knees are bend partially then use your hips as a hinge to move the kettlebell between your legs
Take an upright position and move your hips forward with excess force as you squeeze your glutes and allow your right arm to move freely to the chest height.
As you progress, take your left hand and extend the weight to it. Use the left hand to lower the weight, hinge at your hips, and progress to the following step.
10. Staggered Stance Triceps Press
In this final move, use all your arms to hold the kettlebell by the horns. As you do this make sure the bell is facing up, you core is engaged and your hips tucked, then press the weight overhead.
Make sure your arms are overhead, and elbows locked at one position then bend towards your elbows to lower the bell at the back of your head with biceps and elbows close to it.
You can satisfy with the kettlebell as it’s among the best exercise that will help boost a notch-higher your overall strength.
It also increases the power of the core, improves your body balance, and coordination while burning fats and sculpting health and lean muscles.
For best results, follow the ten these exercises, and you will experience a positive impact on your body as soon as possible.