A full-body kettlebell workout can help you increase your strength, cardiovascular capacity, and balance. This expert exercise suits all fitness levels and produces a powerful, total-body sweat workout.
Kettlebells may resemble cast-iron doorstops but are designed for more than just sitting around. For example, studies suggest that kettlebell exercise significantly improves aerobic capacity, strength, balance, and explosive power.
What is the best part? You don’t need to be a professional athlete to enjoy these wonderful benefits.
How to do Full Body Kettlebell Workout
We designed a routine for this workout that will make you feel at ease with a kettlebell while providing a head-to-toe sweat workout.
You will perform a strength move that is slow and controlled. Then, you’ll do an explosive power move that maintains perfectform.You will take a short break before moving on to the next set of exercises.
The supersets (exercises performed back to back) will look like this:
- 3 sets of A1, 3 sets of A2, and the rest.
- 3 sets of B1, 3 sets of B2, and the rest.
- 3 sets of C1, 3 sets of C2, and the rest.
Because power exercises can be challenging for beginners, We recommend starting with a lesser weight and gradually increasing the weight as you learn the movements. You can progress to heavier kettlebells once you’re comfortable with each movement.
The correct weight for each movement is when you can complete all reps and rounds with excellent form but feel exhausted after the workout.
Learn More: https://stretchlee.com/30-minute-full-body-kettlebell-workout/
Kettlebell exercise techniques
Refer to the Media below for a quick guide to performing these moves correctly and securely.
1. Kettlebell Swing
Targets: Hamstrings, glutes, abs, back, and shoulders.
Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in both hands, arms straight. Bend your knees slightly, lean forward at the hips, and keep your back flat. Swing the kettlebell back to between your knees.
Return to standing with momentum, driving your hips forward and squeezing your glutes. Bring the kettlebell up to shoulder height while keeping your arms straight. Learn more about the proper form for a kettlebell swing.
2. Kettlebell Romanian deadlift
Targets: Hamstrings and glutes.
Stand with your feet shoulder-width apart. Grab a kettlebell with an overhand grip and straighten your arms. Bend the knees slightly and send the hips back, hinged at the hips.
Drive your feet into the ground and stand as if pushing the floor away. Repeat.
3. Kettlebell high pull
Targets: Shoulders, back, legs, and glutes.
Position the kettlebell in front of you. Begin in a squat stance and grab the kettlebell with an overhand grip with both hands.
Drive explosively upward. Place the kettlebell beneath your chin as you stand and raise your elbows above your shoulders. Return to the squat position and repeat.
4. Kettlebell front squat
Legs and glutes are the target areas.
Grab the kettlebell with your right hand. To maintain balance, straighten your left arm out to the side. Begin in a low squat position. Stand up tall with your core engaged. This kettlebell classic may appear simple, but wait until you’ve completed 10 repetitions.
5. Kettlebell clean and press
Targets include the legs, glutes, back, and shoulders.
Position the kettlebell in front of you, near your right foot. To maintain balance, straighten your left arm out to the side. Begin in a low squat position. Engage the core and widen your chest.
Grab the kettlebell in your right hand and push your body upward. As you stand tall, raise the kettlebell with a straight arm over your head. Return to the starting location and repeat. When you’re finished with one set, repeat on the opposite side.
6. Kettlebell renegade row
Targets include the back, arms, abs, and glutes.
Set two kettlebells shoulder-width apart on the floor. Begin in a push-up position, clutching the kettlebell handles. Keep your arms straight and your wrists facing each other.
Lift your right hand off the floor, grab the kettlebell, and bring your elbow back behind you. Return the kettlebell to the floor and perform a push-up. Repeat on the opposite side.
Conclusion – Full Body Kettlebell Workout
This kettlebell exercise for the whole body combines strength exercises with explosive power exercises that help build endurance, increase cardiovascular capacity, and increase balance. Beginners should use lighter weights before moving to heavier kettlebells,followed by proper fitness. A consistent practice of 6 exercises, including the swing of the kettlebell, Romanian deadlift, high pull, front squat pressing and clean, and the renegade row, can result in a mighty whole-body transformation.
FAQ’s
What muscles does this kettlebell workout target?
Yes, this workout is suitable for individuals with all fitness levels. Rob Sulaver recommends that beginners start with lighter weights and improve their technique before progressing to heavier kettlebells.
What muscles does this kettlebell workout target?
This full-body exercise targets various muscle groups, including glutes, hamstrings, shoulders, abs, backs, legs, arms, and legs, to provide the ultimate full-body workout.
