12 Workouts Using Only A Kettlebell (2021)

While kettlebells are sometimes ignored in the gym, they are amazing and adaptable pieces of equipment. With a few easy kettlebell movements, you’ll get a full-body workout that will strengthen everything from your legs and core to your shoulders and back. Many of these will also get the blood flowing and the intestines pounding. Try these great kettlebell workouts for last-minute training the next time you go to the gym.

12 Workouts Using Only A Kettlebell (2021) Best Kettlebell Exercises
Article: 12 Workouts Using Only A Kettlebell (2021)

Best Kettlebell Exercises

Kettlebell Swing

12 Workouts Using Only A Kettlebell (2021) Kettlebell Swing
Article: 12 Workouts Using Only A Kettlebell (2021)

Kettlebell swings are a great thanks to raising your pulse and strengthen your posterior chain. It is a hip joint movement that requires full engagement of the hamstrings and glutes to initiate the hip thrust for balance. If you’re new to kettlebell swings, start with lighter weights to boost your correct form. However, once you’re good, heavier loads will make you stronger faster, burn fat, and give you a great cardio workout.


  • Stand together with your feet slightly more than shoulder-width apart, with the kettlebell on the floor just behind you.
  • To grasp the kettlebell behind you, bend your knees. Confirm that your hips are bowed and your buttocks are pushed back. Maintain a straight back and a raised chest.
  • During a pushing action, drive forward with your hips and utilize the momentum to swing the dumbbell up to shoulder height while your knees straighten.
  • Repeat for a continuous loop for a complete set.

Kettlebell Goblet Squat

12 Workouts Using Only A Kettlebell (2021) Kettlebell Goblet Squat
Article: 12 Workouts Using Only A Kettlebell (2021)

Give your glutes, hamstrings, and quads a great goblet squat workout. This kettlebell exercise can be a compound movement that works multiple joints and multiple muscles directly, making it efficient and effective for burning fat and making you stronger. Plus, goblet squats allow you to dive into your natural center of gravity, which is beneficial for anyone struggling with form.


  • Stand together with your feet slightly wider than hip-width apart and your toes pointing slightly outward. Also, keep your core engaged and on your head.
  • Hold the kettlebell at chest level, using both hands together with your palms facing inward.
  • Squat down until your knees are fully bent. confirm that you bend at the hips, pushing your butt back and keeping your chest up. This posture, balanced with the load, will allow you to seek your natural center of gravity.
  • Drive on the ground and return to the standing position.
  • Concentrate on bringing the cargo copy during one line. Tense your glutes and interact with your core, moving your hips and chest together. Doing so will confirm that he is back, not rounding, and not rocking.
  • Repeat for a complete set.

Kettlebell Farmer’s Walk

5 Workouts Using Only A Kettlebell (2021) Kettlebell Farmer’s Walk
Article: 12 Workouts Using Only A Kettlebell (2021)

Farmers Walks with kettlebells are a full-body exercise. This kettlebell workout will engage your leg muscles and interact with your core while strengthening your grip and upper back. When you walk with greater weight on your back, your leg muscles have to work harder. You’re also challenging your abs to catch up with the weight change by holding weights and then increasing motion. The upper arm and back muscles are subsequently engaged to assist in carrying the weight and relieve strain on the forearms. Furthermore, bringing goods inside in one trip without breaking a sweat is an important practice.


  • Hold two kettlebells, one in each hand, with your arms at your sides.
  • Then take a walk, taking short, quick steps, concentrating on keeping your body straight and your core engaged.
  • Keep walking or circling until you feel your grip weaken. You will need to set the recoil weights before total failure to avoid breaking your toes, tiles, or floorboards.

Kettlebell Two Arm Military Press

12 Workouts Using Only A Kettlebell (2021) Kettlebell Two Arm Military Press
Article: 12 Workouts Using Only A Kettlebell (2021)

A press targets both the delts within the shoulders and the triceps. Additionally, it works the legs and core as a by-product to maintain stability during movement. Performing a kettlebell press will improve upper-body mobility and improve your form of pressure.


  • Stand together with your feet hip-width apart and keep your core and head engaged.
  • Hold a kettlebell in each hand, palms facing forward, with the load at the back of your hands.
  • Pull the kettlebell up to shoulder height for the starting position. the load should be slightly behind your shoulders.
  • Press the kettlebell up above your head until your arms are straight.
  • Lower the weights to your shoulders, with control.
  • Repeat for a complete set.

Kettlebell One Arm Floor Press

Article: 12 Workouts Using Only A Kettlebell (2021)

As you lie down for this kettlebell exercise, it is not a break. These single-arm floor presses target the pecs, delts, and triceps as well. Additionally, you are working your core as you engage these muscles to keep your back flat on the floor and initiate the momentum to push the kettlebell up.


  • Lie on your back on the floor, keeping your abs tight so your back doesn’t arch.
  • Hold the kettlebell in one hand, keeping the load behind your hand, along with your palms facing your feet.
  • Push the load toward the ceiling until your arm is straight.
  • Lower the kettlebell to the starting position.
  • Complete a full round with one arm before moving to the opposite.

Kettlebell Deadlift

12 Workouts Using Only A Kettlebell (2021) Kettlebell Deadlift
Article: 12 Workouts Using Only A Kettlebell (2021)

The kettlebell deadlift is another brilliant compound exercise that engages multiple muscle groups. You will feel the burning in your glutes, quads, and hamstrings, as well as lats and traps. The deadlift is often performed with a barbell as well, but it’s great to try kettlebells as an alternative.


  • Stand together with your feet hip-width apart and therefore the kettlebell placed between your feet.
  • Squat down to grasp the kettlebell with both hands in an overhead grip. While squatting, keep your back straight and your chin.
  • Drive-up through the floor from your squat, pulling the kettlebell up, until your body is upright. Your arms should be straight down, and therefore the kettlebell should be placed in front of your thighs.
  • Lower the load back, with control, until you return to the squat position.
  • Repeat for a complete set.

Kettlebell Thruster

Article: 12 Workouts Using Only A Kettlebell (2021)

With these boosters, you can take your kettlebell workout to the next level. This powerful motion may provide a full-body workout while also getting your pulse racing. It first targets the lower body’s quadriceps, calves, and glutes. Then work your pecs, delts, biceps, and traps in the upper body.


  • Stand together with your feet slightly wider than hip-width apart, your back straight, and your core hooked.
  • Holding a kettlebell in each hand at chest level, squat down until your knees are at 90 degrees. confirm that you bend at the hips, pushing your butt back, but keeping your chest up.
  • Driving on the ground, return to the standing position. However, you can maintain momentum and push the kettlebell upward in a shoulder press, fully extending your arms.
  • Move into another squat as you bring the weights back to chest level, completing the loop for a full set.

Kettlebell Backward Lunge

12 Workouts Using Only A Kettlebell (2021) Kettlebell Backward Lunge
Article: 12 Workouts Using Only A Kettlebell (2021)

Thick thighs save lives! Hit those leg goals with some kettlebell lunges. These are great for developing your quads and hamstrings, as well as your glutes. In addition, weight movements like this also challenge the core and abdominal muscles to take care of balance and posture.


  • Stand together with your feet hip-width apart.
  • At your sides, hold a kettlebell in each hand.
  • Take a step back and thrust into the air. Both legs should be bowed at the knees at 90 degrees.
  • Bring that back foot to the center and back to your original starting position.
  • Repeat the movement by dropping the other foot back to lunge and copy. Then complete the set by alternating legs.

Kettlebell Pistol Squat

12 Workouts Using Only A Kettlebell (2021) Kettlebell Pistol Squat
Article: 12 Workouts Using Only A Kettlebell (2021)

Pistol squats are a difficult motion that will test even the most dedicated gym-goers, while also increasing the weight. This kettlebell workout puts your balance to the test while also engaging your core. It also works your glutes and quads while just utilizing one leg at a time. Finally, it improves the flexibility of the joints in the legs and ankles. While this is a more difficult technique, novices may still do it if they sit on a chair or let their feet touch the ground.


  • With two hands, hold the kettlebell beneath your chin.
  • Lift one leg and hold it in front of you as you squat on the opposite leg. Keep the raised leg as straight as possible, the toes flexed, and the foot off the ground.
  • Driving on the ground, return to the standing position. Again, try not to let the front leg touch the bottom to try.
  • Do another equivalent leg squat again, completing a group before switching legs.

Kettlebell One-Arm Row

Article: 12 Workouts Using Only A Kettlebell (2021)

A row of one-arm kettlebells can strengthen your back muscles, including the traps, lats, and other stabilizer muscles. The lunge position is used in this row. As a result, it is more athletic in nature and necessitates full-body engagement. One-arm workouts are also useful for determining whether or not you have a weak side. Doing so is typically a great way to say thank you for helping to speed things up and match your forces.


  • Stand with one foot forward and one foot back, toes pointing slightly outward. The kettlebell should sit next to your front foot, indoors.
  • The row will be performed with the arm on the back foot’s side. As a consequence, place the opposing arm on the front thigh to support the upper torso. Maintain a straight back and a powerful core.
  • Hold the kettlebell hand in your rowing hand, palm facing inward.
  • Pull the load toward your chest. Keep your elbow close to the edge of your torso, but allow it to rise behind your body. specialize in not letting your torso twist.
  • Release the reverse of the load with control.
  • Complete the assault on one side before switching weapons.

Kettlebell Double Windmill

12 Workouts Using Only A Kettlebell (2021) Kettlebell Double Windmill
Article: 12 Workouts Using Only A Kettlebell (2021)

Get tons of performance for your money with dual kettlebell windmills. This full-body exercise is used to hit your glutes, legs, shoulders, back, and abs with a power movement. In addition, it increases flexibility in your hips and hamstrings and increases the stability of your shoulder. It’s a high-intensity kettlebell workout.


  • Stand with good posture, a straight back, and an engaged core.
  • Lift a kettlebell over your head, with the load behind your hand. Hold the second kettlebell with your other hand, beside you, palms facing inward.
  • You are going to lower the kettlebell in your lower hand to the bottom. It should touch the ground on the inside of your foot on an equivalent side. Bend your hips, at an angle, keeping your back straight, until the kettlebell touches your bottom. Singing I’m a touch Teapot will help the movement to be correct.
  • Keep the other arm raised and straight up as you lower your torso down. This arm remains raised all the time.
  • Pull your torso and therefore the kettlebell back to the starting position.
  • Complete the assault on one side before switching weapons.

Kettlebell One-Arm Clean and Jerk

12 Workouts Using Only A Kettlebell (2021) Kettlebell One-Arm Clean and Jerk
Article: 12 Workouts Using Only A Kettlebell (2021)

A quick, clean movement with a kettlebell arm can be a power move to figure almost every muscle in your body. First, use the ease of your legs to get up from a squat. Second, the muscles through the shoulders and back lift the load of the kettlebell and then pull it overhead. Third, your entire core is engaged and working hard to train you to make sure you don’t hurt your body or ego. Finally, because it involves such large muscle groups, it is a fantastic cardiovascular exercise that is sure to get your blood pumping.


  • Stand together with your feet shoulder-width apart.
  • Holding a kettlebell in one hand between your legs, squat down until your knees are at 90 degrees.
  • Driving on the ground, use your momentum to bring the kettlebell to shoulder height. “Grab” the load with a half squat, then push yourself back up to stand up.
  • Return to a squat, but this time go closer to the floor and utilize your momentum to lift the kettlebell above your head until your arm is straight. With a half squat, “grab” the burden, then push yourself back up to stand.
  • Carry the load back to your shoulder, then between your legs.
  • Complete the assault on one side before switching weapons.

The Benefits of Training With a Kettlebell 

12 Workouts Using Only A Kettlebell (2021) The Benefits of Training With a Kettlebell 
Article: 12 Workouts Using Only A Kettlebell (2021)

Exercising is an important component of keeping healthy, and while muscle training takes a short amount of time, there are efficient techniques to reach your goals more quickly. The kettlebell may be a useful piece of equipment for improving mobility, tone, and definition, and it can be used by persons of all abilities. If you’re starting a new workout program or need to improve your current workouts, here are several reasons why you should add a kettlebell to the mix.

Simplify Your Training 

Kettlebells are one of the simplest training products just because of their versatility. Due to their simple design, you will use them as part of your strength, cardio, conditioning, and toning training. With numerous different sizes and weights to choose from, the amount of heaviness will also change as your strength increases. The sweetness behind this gym equipment is its adaptability – you’ll be using it for every aspect of your workout. Whether you’re working on your shoulders, abs, or just increasing your range of motion, you’ll use it in combination with your favorite workout for a comprehensive, full-body toning and resistance session.

Substitute Cardio

Cardio is tough, there is little question about it. The sweetness behind kettlebell workouts is that they will typically engage a good variety of muscles during a single workout. This suggests that you will effectively substitute one of these machines for cardio. If you advance your body with the kettlebell at a steady pace, say for 20 minutes, you will easily feel the benefits that could be almost like a HIIT training session or running on a treadmill at a pace of 6 minutes per mile. Of course, as with all exercises, you must stick to the training and follow-through during a training session 3 times a week for effective results.

Build Posterior Chain Strength

You may use a kettlebell to try a variety of motions, and because of its adaptability, you will get the advantages of each one. A kettlebell swing is a popular choice. This will assist strengthen and grow the posterior chain, which is the muscle in the rear of your body. While you may use dumbbells or barbells to target this area of your body, the form and size of the kettlebell will need you to exercise your muscles differently. It will offer you quicker results and allow you to burn more calories in a single session. 

Train You to Move Better

As mentioned above, this equipment is incredibly versatile and can help train the body regardless of your skill level. With sizes and weights ranging from 4kgs to over 60, you will work on your high or low count counting the world you would like to train and build. This suggests that you will essentially build muscle in places that will be more difficult with another piece of equipment, such as a dumbbell or barbell. It’s also a great thank you for increasing your range of motion in positions like squats; then you will max out the dimensions and weight depending on your skillset. But before lifting the kettlebell, confirm that you are standing in the correct position to avoid injury or strain.

Increase Your Range of Motion

Kettlebells, unlike typical weights like dumbbells and barbells, require a wide range of motion to be effective. This implies that you will move your body in a different way, increasing your range of motion. What is the reason behind this? This rig will swing, press, or charge, which means it will use dynamic motions to achieve its maximum effect, whereas other teams will need to repeat the same movement over and over. &

Fix Muscle Imbalances

Kettlebells may help you address weakness in certain areas of your body, develop specific muscles, and build total-body strength. Because this equipment is often used with one arm or leg, it efficiently develops muscular tone on both sides of the body rather than relying on the stronger side to move the body. You can enhance your general feeling of balance and stability once you crouch down and start swinging the kettlebell, which will help you improve your form over time.


What Are the Best Kettlebell Exercises?

With the right combination of exercises, you will enjoy a full-body workout with a kettlebell set. The simplest movements to try to do this are a kettlebell swing, goblet walk, farmer walk, two-arm press, one-arm floor press, deadlift, thruster, back lunge, pistol squat, paddle with one arm, double windmill, and one arm clean and jerk.

Is 20 Minutes of Kettlebells Enough?

With the right intensity, you will undoubtedly achieve an honest kettlebell workout in just 20 minutes. a mix of huge compound movements with heavyweights and no rest between exercises will get your blood pumping and your heart pounding. Aim for 10-15 reps of each of the swings, squats, deadlifts, rows, walks, and farmer presses for 3 sets, and a 60-90 second rest between sets.

Do Kettlebell Exercises Really Work?

Kettlebells are useful equipment for burning fat and building muscle. They’re versatile, adaptable, and work for tons of people. you only need to adjust your grip slightly compared to using a dumbbell or barbell due to the shape. Of course, the choice of equipment comes down to personal preference, what works for you, and your fitness goals.

Is It Ok to Do Kettlebells Every Day?

It’s often okay to do kettlebells daily, depending on the exercises you’re doing, the intensity, and your fitness goals. High-intensity workouts should be limited to 2-3 times a week to allow your body time to recover. You will alternate this with other activities that use it differently. Low-intensity sessions are often done daily, but you would like to remember to focus on your body and have a rest day if you wish.

Do I Need 2 Kettlebells?

You can enjoy a solid workout with just one kettlebell. As a newbie, it is often an honest idea to start with just one, as this can allow you to get used to them and master the basic movements. However, it can also be beneficial to take a position for a set of two, as this balances the load and can make it easier to perform some exercises, such as those of the farmers. You can also cut the day of your session as you will be working directly on each side. Of course, you would like to remember that two means twice the load, so please confirm that you select correctly.

How Heavy Should Kettlebell?

Beginners should start at around 6 to 8 kilos for women and 10 to 12 kilos for men. From there, you will advance as you gain strength and improve your fitness. Your lower body is usually stronger, so you will also use a heavier weight for exercises that focus on that area.

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