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Kettlebell Exercises For Men and Women

kettlebell exercises In this post I want to share with you some of the best kettlebell exercises I know. After you read this post to the end, you’ll be able to create powerful kettlebell workouts that will help you tone your entire body and burn body fat at a rapid pace.

These are kettlebell exercises for women and men. There is little difference in how they affect a male and a female body. However, some exercises work more on body parts which women have trouble with and others more on those body parts which men want to develop.

The pictures in this post are of Chris Lopez, author of TT Kettlebell Revolution showing how to perform each of the exercises. Chris was kind enough to allow me to share some of his pictures. You can learn more about Chris’s fantastic kettlebell workouts on www.TTKettlebell.com.

Let’s go over some kettlebell exercises that you can do.

Back Kettlebell Exercises

1 Arm Kettlebell Row

kettlebell row This is a fantastic back exercise. You can see the starting position at the top and the end position at the bottom picture to the right.

To do a kettlebell 1 arm row, you need to take one big step forward with your right leg and bend it a little. Place your right hand on your knee for support and bend forward while keeping your back straight.

Turn your left foot 90 degrees to the left to give you more stability. Hold the kettlebell in your left hand and let it hang down until your left arm is completely stretched out.

Slowly bring the kettlebell upward by squeezing your shoulder blades close together and bending your left elbow. Complete a full rowing motion.

Lower the kettlebell slowly to the starting position.

Repeat several times for a complete set and switch arms.

1 Leg Kettlebell Deadlift

kettlebell deadlift exercise This exercise works the lower back and hips. You need to do it slowly and with a weight that you are absolutely comfortable with.

The romanian deadlift is an exercise that can be done with dumbbells, barbells, and even as a bodyweight exercise. Let’s see how you do it with a kettlebell.

Hold a kettlebell in both hands and keep it in front of your body.

Place your weight on your left foot, bend forward while keeping a straight back and lifting your right leg straight behind you. Let the kettlebell hang before you and keep your arms fully stretched.

Bend until your back is parallel to the ground and then squeeze your glutes and rise to the starting position. Repeat a number of times and switch sides.

Modified Renegade Row

modified kettlebell renegade rows This is a nice variation of the renegade row that can work wonders for your back muscles. Let’s see how it’s done.

You will need a workout bench or a sturdy chair or low table to perform this exercise.

Go into an incline push-up position with one hand on the chair (or bench) and your feet planted wide on the ground.

Grab a kettlebell with the other hand and keep your abs tight to prevent your body from tilting toward the weight.

Pull the KB toward your hip and feel the tension in your back. Hold for a second and slowly lower the kettlebell to the starting position.

Repeat and remember to work both sides evenly.

Kettlebell Leg Exercises

Goblet Squat With Kettlebell

goblet squat with kettlebell The Goblet Squat is an excellent exercise to work the thighs and tone your butt. It is a fantastic kettlebell exercise for men who want to build bigger leg muscles and for women who wish to tone their thighs and hips.

Hold a kettlebell in both hands and keep it under your chin. You need to hold the kettlebell on both sides of the handle. Keep your grip even.

Maintain a wide stance and make sure you’re steady on your feet. Bend both knees and lower yourself into a squat position. As you can see in the picture, you can go as low as you can, or, if you want to reduce tension on your knees, stop at a 90 degree angle to the ground. Keep your elbows on the inside of your thighs.

From this low position, you need to push yourself up from your feet. Keep your torso straight and let your lower body do all the work.

Overhead Walking Lunge With Kettlebell

overhead lunge with kettlebell The overhead kettlebell lunge is another fantastic lower body exercise that I recommend doing.

You start this exercise by holding a kettlebell in one arm. Hold your arm with a locked elbow and make sure the kettlebell is behind your body, never in front of it.

Keep the kettlebell steady with your left hand and lunge forward with your right leg. Keep your back straight and the kettlebell stable at all times.

Push yourself up to the starting position and repeat the exercise. Remember to switch legs to get a symmetrical workout.

Tactical Lunge
tactical lunge This is an effective kettlebell exercise because it offers a static and non static stimulation and also works on the core muscles.

The top left picture is the starting position and you go clockwise to the end position in the bottom left.

You start the exercise by holding a dumbbell in your right hand. Do a reverse lunge by stepping backward with your right leg. Go into the lunge while holding the kettlebell in the air.

Pass the kettlebell from your right hand to the left under your left thigh. Rise with the kettlebell on the left side. Repeat the exercise as many times as your workout dictates for a complete set.

Kettlebell Swing Exercises

If you would ask me what the kettlebell is best used for, I would say swing exercises are the answer.

The kettlbell swing comes in many forms and I will go over some of them here. What I like about kettlebell swings is that they work many different muscle groups and employ coordination and explosive power which is good whether you’re looking to improve your ability in sports like basketball or to burn more body fat with your workouts.

Let’s look at some of the swing exercises that you can do:

1 Arm Kettlebell Swing

1 arm kettlebell swings The kettlebell swing can be done with one arm or with two. You can and should do both variations. I placed a picture of the 1 arm swing and will explain how to do it. The two-handed version is similar.

Hold a kettlebell in one hand and stand with your feet slightly wider than the width of your hips.

Push your hips back and bend your knees, letting the kettlebell swing back between your legs.

Keep your abs tight and push your hips forward, rising up and swinging the kettlebell until it reaches the height of your shoulder.

Repeat the motion for a full set and switch arms.

High Pull

high pull The high pull is a great exercise to work your body from top to bottom. Let’s see how you do it:

Stand with a wide stance while holding a kettlebell in one hand before you.

Push your hips backward, bend your knees slightly and bring the kettlebell between your legs in pendulum like motion.

Push your hips forward, while squeezing your glutes and bracing your abs. Bring the kettlebell forward and upward in a swing motion.

At the final movement you should bring your elbow high and pull the kettlebell over your shoulder height. Avoid arching your back.

Repeat for a full set and switch arms.

Kettlebell Workout Plan

Here are two circuits that you can do for a full metabolic workout to burn fat and train your whole body:

Circuit 1:

  • 12 Goblet squats
  • 12 modified renegade rows.
  • 12 high pulls
  • 12 overhead walking lunges.

Circuit 2:

  • 12 tactical lunges.
  • 12 1 arm swings.
  • 12 kettlebell rows
  • 12 goblet squats
  • 12 KB Romanian deadlifts.

Bottom Line

Doing kettlebell exercises is a fantastic way to get more from your workouts. Whether you want to build muscle or burn fat or both, kettlebell workouts can help a lot. If you want a complete system check out TTKettlebell.com which has many more workouts to choose from. Let me know if you enjoy training with kettlebells by dropping a comment.

Date published: December 29, 2011. Last modified: December 29, 2011

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