Kettlebell workouts take advantage of different sized kettlebells as shown in the image.
Kettle bells are similar to dumbbells but very different in function.
Kettlebell exercises work the stabilizer muscles much better than any weight lifting exercise with barbells or dumbbells.
And machines don't even compare to free weights and definitely not kettlebells.
Kettlebells will build strength and some muscle mass very fast! The exercises are totally different from weight lifting exercises and really build functional strength.
If you want to build functional strength along with muscle, you may want to mix in some kettlebell exercises into your regular workout program.
If you are more into functional strength alone, kettle bell workouts may be the workout for you.
The Best Kettlebell Workouts
Your workouts with kettlebells should mimic your workouts with free weights…
But the workouts should focus more on building functional strength.
So, you're going to want to choose kettlebell exercises that work each major muscle group and focus on building strength each and every workout.
Fewer exercises will be used during a kettle bell workout because so many muscle groups are worked at once with kettlebells.
- Quads: Any variation of the Squat
- Hamstrings: Kettlebell Swing Thru
- Chest: Any bench press variation
- Back: Choose a rowing motion
- Shoulders: Choose a pressing motion
- Core: Turkish Get Up
Do those exercises above in that order for every workout. Do 3 sets of each for 5 reps only. Once you get 5 reps for all 3 sets with a certain kettlebell weight, increase the size of the kettlebell.
You can mix in that kettle bell workout with your normal workouts, or do them exclusively. If you choose to go that route, do the workout 3 times per week with at least 1 full day of rest between each workout.
Monday, Wednesday, Friday is a typical schedule you can use with this workout.
You're going to love kettlebells. They really are an amazing way to build strength and are very fun! If you want to learn more about kettlebells, please see the book below from Amazon:
If you decide to try to implement some workouts with kettlebells into your workout schedule, please let us know how it works for you. I don't know of anyone who hasn't absolutely loved working out with kettle bells.
Kettlebells are very expensive for the home gym owner, so unless you are rich, you'll probably want to go to a commercial gym with a huge selection of kettle bells.
Or, you might want to make an investment for your home gym.
Increasing the weight over time should be the focus of your workouts, and you need a good selection of kettle bells to do that.
Go ahead and get your copy of the WLC System Manual too… we'll teach you how to build muscle and burn fat faster than ever before.