Many people supplement their gym routines with kettlebell exercises for core strength, flexibility, endurance, and other benefits. These versatile tools add a dose of resistance to almost any exercise, it’s no wonder they can be a trusty companion on your muscle-building journey.
Read on to learn how these unique weights can help you bulk up with a muscle building kettlebell workout.
Why Kettlebells?
There is no single correct way to approach muscle building, but the core of every method remains the same. As you exercise your muscles, the fibers get “injured.” Each time your body repairs these injuries, your muscle fiber increases. Using weights is one of the best ways to build your strength and muscle mass.
While you may think that you’ll need to use those complicated machines to start bulking up, this isn’t necessarily true. In fact, training with free weights has great benefits. There are several types of free weights you can incorporate into your training sessions, one of which is a kettlebell.
Kettlebells have a unique shape compared to dumbbells and other free weights. A cast iron ball with a handle on the top, a kettlebell can be grabbed easily and lifted, carried, or even swung. Besides its shape, its weight distribution is also unique. The entire weight of the object is underneath the handle, unlike dumbbells and barbells, which divide the weight equally between the two sides of a bar.
While dumbbells are mostly used for isolated muscle groups, kettlebells offer more flexibility. You can use them as a substitute for dumbbells in many exercises, like squats, lunges, floor presses, etc. However, kettlebells also offer a whole new range of exercises that are unique to them.
These exercises are particularly valuable as they build your functional mass. Instead of simply bulking up, they allow you to train those muscles that are going to be useful in your everyday life. You can boost your flexibility and coordination, learn to move better, and increase your endurance by training with kettlebells.
Thanks to the myriad of exercises associated with kettlebells, these pieces of equipment are also extremely practical. If you only have the room or budget for one tool, they might well be your most effective go-to choice. But how can such a simple tool contribute so much to your muscle-building mission? Let’s find out.
How to Train With Kettlebells
When it comes to free weights, learning some of the basics is paramount to avoiding injury and getting the most out of your kettlebell workouts. Here are some tips to get you started with a muscle building kettlebell workout.
To Grind or Not to Grind
The handle of the kettlebell makes it ideal for swinging movements. Therefore, a kettlebell workout can be either ballistic or “grind.” Both are important for a balanced workout routine. The ballistic exercises are valuable as they will boost your aerobic fitness and put your body in the right state for demanding lifts.
Nevertheless, grind exercises increase your muscle mass. These are less dynamic but more controlled movements that require a lot of dedication. Place special emphasis on these for the best results. You’ll find examples of both ballistic and grind kettlebell exercises below.
Finding the Optimum Weight
Kettlebells come in various sizes, from 5 to 200+ pounds. While going heavier may seem more productive, you should take several factors into account when choosing your kettlebell. Your training goal is a key element in the equation.
Choosing weights that are too light will allow you to do more reps but may not increase your strength that effectively. On the other hand, picking up a heavier kettlebell will boost your strength, but you won’t be able to do enough reps to maximize your muscle gain. Aiming for the middle range is the best for muscle building. You’ll know you’ve found the optimum weight if you can do 7-15 reps with your kettlebell.
Another factor to keep in mind is the exercise you’re doing. As mentioned, kettlebells are great for both ballistic and grind exercises, and you may want to go slightly lower when doing the latter type.
Is Two Better Than One?
You have two hands, so getting two kettlebells makes sense, right? Yes, but you don’t necessarily need to get two of the same weight. The imbalance that training with offset loads creates will help maximize muscle growth. Of course, don’t forget to switch hands regularly.
Focusing on Movement
As said, kettlebells are for functional exercises. For that reason, focus on movement patterns instead of muscle groups when bulking up with kettlebells. By focusing on movements, you’ll engage the full range of your joints. Needless to say, strengthening them is crucial to maintaining your progress.
Muscle Building Kettlebell Workout to Try
Exercises don’t have to be complex in order to yield great results. Kettlebells allow you to simplify your regime and focus on what really matters instead of getting lost in the details. Add the following kettlebell exercises to your routine to start gaining muscle today.
Kettlebell Swing
The kettlebell swing is a staple exercise, and for good reason. It gives your whole body a workout, engaging your legs, hips, glutes, back, and shoulders simultaneously. It’s a fantastic way to burn fat fast, but the strength you gain from this movement will also aid your other lifts.
Now, this exercise may be simple, but it does pose an injury risk if proper form is not maintained. You should engage your glutes instead of arching your back when doing a kettlebell swing. Your best bet is to practice your form with a professional before swinging your heaviest kettlebell at full blast.
To do a kettlebell swing, place your feet a bit farther apart than shoulder-width. Grab the kettlebell and swing it back between your legs while bending your knees.
Make sure your back remains straight throughout the process. Use your hips to thrust the kettlebell forward while straightening your legs, bringing the weight up to shoulder height. Repeat the process several times without losing momentum.
Kettlebell Shoulder Press
If you’d like to stick to the basics for now, try a simple shoulder press with your kettlebell. This classic exercise focuses on your upper body and increases its functional strength. You can do kettlebell shoulder presses with a single kettlebell, but you can also grab two.
That said, remember that an offset center of gravity increases the effectiveness of your workout and strengthens your core.
Place your feet shoulder-width apart and hold your kettlebell up to your shoulder. Extend your arm upwards and then lower it back to shoulder height. Repeat the process several times, then switch hands and exercise your other side.
Kettlebell Push Press
To add more movement to your shoulder presses, try a kettlebell push press. This exercise engages your hips in the process, resulting in an explosive move that builds up your shoulders. Try using two kettlebells for this exercise.
Stand with a hip-width stance and hold your kettlebells by your shoulders. Bend your knees slightly and then straighten them rapidly. As your body extends, thrust the kettlebells upwards.
Kettlebell Thrusters
You can take push presses a step further by turning them into thrusters. This will engage your lower body to a higher degree and, in the process, allow you to increase your load. Thrusters combine a front squat with an overhead press. Hence, they’re another full-body workout that will get you sweating. You’ll need two kettlebells for this exercise.
Hold your kettlebells so that the weight is touching the back of your shoulders. Squat down, then raise the weights above your head as you extend your legs. Rinse and repeat.
Kettlebell Goblet Squats and Lunges
Working your lower body is critical to maintaining balance. A kettlebell can amp up your squats and lunges, so try the following exercises.
Do a simple kettlebell goblet squat by holding a single kettlebell with both hands in front of your chest. Make sure your palms are facing each other. Bend your knees and squat down, tensing your glutes and keeping your back straight, then extend your legs to get up. The kettlebell should remain in the same position throughout.
Kettlebell lunges work similarly. Hold the kettlebell with both hands in front of your chest, at shoulder height. Step forward with one foot and bend your other knee until it almost touches the ground. Keep your back straight throughout the process. Follow the same routine with your other leg.
Kettlebell Snatches
Another ballistic exercise that takes advantage of the explosive power of this piece of equipment is a kettlebell snatch. This is a more advanced kettlebell move as you’ll be swinging your weight overhead.
Stand in a stable position, feet wider apart than your shoulders. Deadlift your kettlebell, and, with slightly bent knees, swing it over your head. Extend your knees as the kettlebell swings upwards, then bend them again as you bring the weight back down. Keep the momentum and swing again.
This exercise is sure to raise your heart rate while boosting your dynamic balance, so learn the correct technique and try it yourself.
Start Grinding
Kettlebells can be just as valuable as other types of weights in your muscle-building journey – if not more. Allowing for both dynamic and more controlled movements, you get the full package with a single tool. Try the exercises described above to see the full potential of adding just one kettlebell to a simple workout routine.