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Kettlebell Exercises to Build Muscle

December 15, 2022 3 min read

Kettlebell Exercises to Build Muscle

Kettlebells are a unique and versatile piece of fitness equipment that can be used for a variety of exercises to build muscle and improve strength and power. They are great for challenging your muscles in new ways and adding variety to your workouts. Shop The Collection: Kettlebells

If you're new to kettlebells, it's important to start with a weight that is appropriate for your fitness level and to learn proper form for the exercises. Here are six kettlebell exercises that can help you build muscle and take your workouts to the next level:

  1. Kettlebell Swing: The kettlebell swing is a basic but effective exercise that works your glutes, hips, and lower back. To perform the kettlebell swing, stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your hips. Hinge at the hips and swing the kettlebell back between your legs, then squeeze your glutes and thrust your hips forward to swing the kettlebell up to chest height. Lower the kettlebell back down and repeat for the desired number of reps.
  2. Kettlebell Goblet Squat: The kettlebell goblet squat is a variation on the traditional squat that works your legs, glutes, and core. To perform the kettlebell goblet squat, stand with your feet shoulder-width apart and hold the kettlebell with both hands against your chest. Lower your hips back and down as if you're sitting back into a chair, keeping your chest up and your weight in your heels. Push through your heels to return to the starting position and repeat for the desired number of reps.
  3. Kettlebell Clean and Press: The kettlebell clean and press is a compound exercise that works your upper body and core. To perform the kettlebell clean and press, start in a quarter-squat position with the kettlebell on the ground between your feet. Hinge at the hips and grab the kettlebell with one hand, then stand up and lift the kettlebell to your shoulder. From there, press the kettlebell overhead, making sure to keep your core engaged and your elbow close to your ear. Lower the kettlebell back to your shoulder and then to the starting position and repeat for the desired number of reps.
  4. Kettlebell Turkish Get-Up: The kettlebell Turkish get-up is a challenging exercise that works your entire body and improves stability and coordination. To perform the kettlebell Turkish get-up, start by lying on your back with the kettlebell in one hand and your arm extended straight up. Use your core and glutes to sit up and bring your opposite leg under you, then stand up and return to the starting position. Repeat for the desired number of reps on each side.
  5. Kettlebell Deadlift: The kettlebell deadlift is a variation on the traditional barbell deadlift that works your legs, hips, and back. To perform the kettlebell deadlift, stand with your feet shoulder-width apart and the kettlebells on the ground between your feet. Hinge at the hips and grab the kettlebells with an overhand grip, then stand up, keeping your back straight and your core engaged. Lower the kettlebells back down and repeat for the desired number of reps.
  6. Kettlebell Farmer's Walk: The kettlebell farmer's walk is a simple but effective exercise that works your grip, shoulders, and core. To perform the kettlebell farmer's walk, stand with your feet shoulder-width apart and the kettlebells at your sides. Hold the kettlebells with an overhand grip and walk for the desired distance, keeping your shoulders down and your core engaged.

In addition to these exercises, there are many other kettlebell exercises that you can try to build muscle and improve your overall fitness. For example, the kettlebell snatch is a challenging exercise that works your upper body and improves power, while the kettlebell lunge is a great way to work your legs and improve balance.

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To get the most out of your kettlebell workouts, it's important to use the right weight for your fitness level and to focus on proper form. Start with a weight that is challenging but not too heavy, and gradually increase the weight as you get stronger. It's also important to incorporate a variety of exercises and rep ranges to challenge your muscles in different ways.

In conclusion, kettlebells are a versatile and effective piece of fitness equipment that can be used to build muscle and improve your overall fitness. The six exercises discussed in this article are a great starting point and can help you get started with kettlebell training. As you progress, consider trying other kettlebell exercises and challenging yourself with heavier weights to continue building muscle and improving your fitness.