10 Full Body Kettlebell Workout Routines

10 Full Body Kettlebell Workout Routines

Whether you are beginner or expert in the go to dumbbell body workouts, kettlebell exercises are a perfect way to add different varieties to your exercises. This article acts as a map to anyone who intends to challenge his/her muscles in a different way, which may act as a stepping stone to have more strength gains. As a reader, you will get to understand and be aware of excellent training tools and what you need to get started for every step to be a success.

For you who are not beginners, and you feel that you have steady strength training program that makes you feel comfortable and satisfied, then you can go for heavier weights like a twenty-pound kettlebell or much heavier.

Kettlebell Workout Instructions

In case you are not aware, this body exercise has three circuits. For each circuit, you are required 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.

Circuit 1

Here are the moves that should be done on each side for eight to ten reps.

• Staggered stance halo.
• Reverse lunge.
• Staggered stance row.

Circuit 2

• Push-press.
• Squat to Biceps curl.

Circuit 3

• Triceps Press.

Workout Routines

Staggered Stance Halo

This is the first step of 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 staggered feet and soft knees. Raise the bell and in a clockwise direction, encircle it around your head. Once you are done, get to the beginning point and repeat the same exercise on both sides.

Reverse Lunge with Kettlebell Press

As you start, 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 so as to maintain your position. Repeat the step on the other side.

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. Pres 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 staying upright and to return to the beginning position, take back your right foot.

Staggered Stance Row

This is the fourth step. Make sure that your kettlebell is held on the right-hand side arms facing your direction. Take a twelve-inch forward step, 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 your ribs and as you are proceeding with the exercise, your elbow should be closely hugged to your side and your core engaged.

Push Press

In push press your feet has 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 has to be done 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.

Windmill

While standing, your feet should be wider. 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 the gaze is maintained up at the weight.

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.

Kettlebell Swing

Your feet have to be hip-width apart. Use both hands to hold the kettlebell at the top of the handle. Make sure your knees are slightly bent. After you are 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 freely move to the chest height. Make sure that you give room for gravity to accomplish every task.

Single-Arm Alternating Kettlebell Swing

• Before trying this move, it is better to understand well 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.

Staggered Stance Triceps Press

In this final move, start by using all your arms to hold the kettlebell by the horns and at the chest height. 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 so as to lower the bell at the back of your head with biceps and elbows close to it.

Conclusion

In conclusion, I am sure you are satisfied with the kettlebell as it’s among the best exercises that will help boost a notch-higher your overall strength, power of the core, improve your body balance, and coordination while burning fats and sculpting health and lean muscles. As stated earlier, a kettle bell has a center of gravity which is approximately six to eight inches from your handle’s grip which is a bit difficult to control. For best results, follow the ten highlighted moves and you will experience the positive impact on your body as soon as possible.