You are a busy man.
You’re swamped at work, you’re swamped at home with the kids and you never have time for yourself, let alone getting to the gym. Those 1 hr – 1 ½ hr workouts that you used to do are a distant memory.
The time of foo foo workouts and long training sessions is OVER.
It is time to get back to real world, hard-core man training that is effective and can be done on a busy schedule.
Enter the kettlebell.
Sig Klein killing at 57 years old!
Kettlebells were used to develop strength, flexibility and endurance by physical culturalists, strongmen, wrestlers and weightlifters like Klein, Krylov, Poddubny and Alexeyev respectively. These guys were not only leaders in their respective disciplines, but they were strong as hell! I have always been fascinated by the strongmen of old and how they developed their super strength.
So, what is a kettlebell and why is it so effective? Imagine a cannonball with a handle.
Benefits of Kettlebell Training
“I have always found the kettlebell to be one of the most useful and fascinating pieces of weight training apparatus. It can be handled in so many diverse manners that its application in the field of body-building exercises is almost without limit. You will have to hunt for a long time to find a more versatile piece of training equipment.” – Sig Klein
Kettlebells are unique in that no other implement can be used for such a vast array of exercises. Kettlebells will help you develop:
- A solid strength foundation
- Greater flexibility (and strength through that increased range of motion)
- Accelerated recovery
- Increased grip strength
- Balanced musculature, which will eliminate weaknesses
- Increased power and explosiveness
- CRAZY conditioning
- Jacked muscle mass
Because kettlebells are so versatile and portable, you can take them with you to the gym or anywhere that has a small open spot.
That is why kettlebells are such a great training device. You can keep them in the trunk of your car and you can get a workout wherever you’re at; in a park, in the parking lot or in your yard.
Imagine taking a set of kettlebells into your gym, farmers walking them past reception and doing a killer workout while everyone else is struggling away on the elliptical.
So what exercises are we going to do and how do you structure your kettlebell workout?
The Kettlebell Workout
We are going to link several kettlebell exercises together with little to no rest, so that we can get the benefits of a high intensity workout in little time.
We are going to build muscle, lose fat AND get some great conditioning all at the same time.
We will structure our workout as a strength building circuit:
Workout Structure
1. Lower Body Exercise
2. Upper Body Exercise
3. Full Body Exercise
4. Bodyweight Exercise
5. Core Exercise
We will move between each exercise with little to no rest – maximum 30 seconds. This will keep the intensity high, shorten the workout and build muscle fast!
As you get stronger and better conditioned, you can complete the routine more than once, up to three times if you want.
Sample Workout
1. Kettlebell Pullthroughs, 15 reps, 30 seconds rest
2. Beyond the Range Push-ups, 20 reps, 30 seconds rest
3. Kettlebell Clean & Press, 12 reps each arm, 30 seconds rest
4. Lunge and Reach, 15 reps, 30 seconds rest
5. Russian Kettlebell Twists, 15 reps
6. DONE
You can repeat the workout if you still have some “gas” in the tank or some extra time.
Kettlebell Exercises
Kettlebell Pullthroughs (lower body)
How to Perform: Position your feet in a slightly wider than shoulder width stance. Grab the two kettlebells and get them moving in a pendulum motion. As the kettlebells move back between the legs, you have to bend the knees and absorb the momentum before reversing the movement with a powerful hip extension.
Benefits: Strengthen posterior chain and build explosiveness in the legs.
Beyond the Range Push-ups (upper body)
How to Perform: Perform a normal push-up while holding on top of the kettlebells. Really squeeze the handles to make sure the kb’s stay in place. Squeeze the glutes and remain rigid in a straight line position while you lower (eccentric) and drive (concentric) throughout the movement.
Benefits: Strengthening the shoulders, chest and triceps in a full range of motion (ROM)
Kettlebell Clean & Press (full body)
How to Perform: Perform a one arm kettlebell swing to get the kettlebell into a racked position. Once in place, drive the kb overhead and lock it out. Return the weight to the racked position and back down into the swing. Repeat.
Benefits: Strengthening the entire body including the legs, core, shoulders and back.
Lunge and Reach (bodyweight exercise)
How to Perform: Lunge forward while keeping an upright torso. The reach should be done toward the side where the lead leg is forward. Drive back to a standing position and repeat.
Benefits: Activating the quadriceps, hamstrings and glutes while stabilizing the core and knee. The reach of the movement stretches the same side IT band, lats and shoulders.
Russian Kettlebell Twists (core exercise)
How to Perform: Sit upright with your knees bent and legs together. Grab the kettlebell and rotate it back and forth touching the ground on your left and right sides.
Benefits: Strengthening the core, shoulders, biceps and upper back.
There’s nothing more manly than throwing around chunks of iron. So get some kettlebells and get to work, anywhere and at anytime. Change up the routine and throw in some more bodyweight exercises for variety or if you need to build up to use kettlebells.
Written by: Jim Smith, CSCS
Jim Smith, CSCS is a highly sought after lecturer, author, consultant and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. Jim’s new product on how to build muscle, lose fat – all with only 3 short workouts a week will be out soon. Grab their RSS feed. Check it out!
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This post is great! I’ve really been wanting to start using a kettlebell in my workouts and didn’t know how to get started.
And I love the title…my dad always says that, “Strong like bull!”
I’ve been working out with kettlebells for about 18 months and can vouch for the effectiveness (I work full time and have four kids, so not much time for long workouts like at college!)
I would suggest anyone new to see if you can find a local instructor to help you out, or if not (I didn’t have the luxury as I live in the middle of nowhere), a couple of books or videos.
One other thing – these things are very effective even at what might seem to be relatively low weights. The “recommended” starting weight for an average man is 16 kg (about 35 pounds), and believe me, that is enough for a start.
I have two of those, and a 24 kg bell, and the 24 is quite a bit more difficult
Whatever you do, have fun!
I was just going to ask what weight should an average man should start with. Sweet. Thanks.
Already have one of these on order. I own a business and while I usually do a HIT workout which usually includes only 2-3 hours gym time per week, this piece fo equipment looks like it could up my efficiency even more. Deffinatly looking forward to giving it a try.
Wonderful info and history provided by the way.
Average men should start with a 35lbs kettlebell, for extra workout look for DVDs and book on Kettlebells by Pavel Tsatsouline Those are a bit expensive but pretty interesting…
I’ve been using kettlebells for years, and it almost sort of pains me to see them becoming the “hip new thing” because all of these sheisters are coming out with half assed regiments. Did any of you catch that woman using them on Biggest Loser or see the kettlenetics infomercials? Pure garbage.
Dragondoor.com is the originator of the kettlebell craze in America, and they’ve been selling the absolute best kettlebells and kettlebell books since long before 2000. If you’re using kettlebells, Pavel Tsatsouline is the man you should be thanking.
DISCLAIMER: I do not work for dragondoor nor do I know anyone who does. I have been a loyal customer for nearly a decade. Their products speak for themselves.
Finally, an excuse to buy some kettleballs! I’ve been doing pushups, burpies, deep knee bends, etc for reasons all already stated in the post. I’ve always dug on the manly, old school look of the kettleball, but never really understood their application. Now I get it, and that Russian Kettleball Twist is exactly what I need!
Rule #1:
Start slow!
I like these exercises. I am a very busy person and I’m always looking for quick but effective strength-training exercises to make up for those times when I can’t always make it to the gym!
Can kettlebells be used for increased strength training, or are they more for conditioning? Since kettlebell weights are mostly fixed, and you cannot increase the weights like with barbells.
So, if my goal is to increase my strength, should I go with kettlebells or stick to the more traditional squats, deadlifts, overhead presses, etc?
I’m in college, and also don’t have time for long workouts. The Crossfit methodology makes ample use of kettlebells. They make for a very intense workout! Oh, AoM, why are you doing this to your readers?
To answer your question, TTTimo, I would suggest incorporating kettlebell elements into your workout regimen as a whole. Kettlebells can be used in a lot of ways, but variety will stop you from plateauing.
I’ve been using kettlebells for about six months to great effect. They did more than a year of weight training in the gym.
TTTimo, kettlebells are great for strength and conditioning. In the post, the author talks about pullthroughs. I learned it as a swing, but it’s a fantastic conditioning exercise. The snatch is a bit better, but it’s also a more advanced technique. There are others, but those are the two core conditioning moves.
It isn’t necessary to increase the weight in small increments like with dumbbells, since you can increase the difficulty by either changing leverage, or going to a different exercise.
If you’re interested, the best solution would be find an RKC certified instructor, but you can get far on books and DVDs.
TTTimo – Kettlebells are a tool and can be used to improve strength but you will need to have a number of bells on hand. You can use kettlebells along with your normal workout to work certain muscle groups. They also make a great alternative to dumbells . For the most part whatever you can do with a dumbell you can do with a kettlebell.
Thanks everyone for the kind words on the article.
Smitty
I used to do kettlebell workouts on a regular basis and not only are they totally manly, but they also seriously are the best workout I’ve personally ever done. Over the first three months I was doing them, and this was three fairly intense sessions a week, I lost about 10 pounds, dropped three inches from my midsection measurement and added two inches to my neck measurement. This was the only workout I was doing and my time for a mile and a half run dropped almost 90 seconds and I was able to do plenty more pushups and sit ups.
I haven’t done the workouts in close to two years now, but seeing this post makes me want to get back into it. Thanks!!
Kettlebells are awesome. I use them occasionally to “spice up” my regular lifting routine.
This is a good workout BUT:
Not a thing about this workout is kettlebell exclusive. Dumbbells are more common, more commonly adjustable, and much, much cheaper. You can do every single exercise shown here in an identical manner with dumbbells.
So anybody with dumbbells on hand already, just use them. Kettlebells are a tool, and if you have a good set of weights already, you have literally no new use for kettlebells.
Mix this up with a 5×5 workout and you have yourself a Strongman Workout right there.
I disagree with Jacob. The handle on the kettlebell is key and really does make a difference on these types of exercises. Yeah you could technically swing a dumbbell between your legs but it’s really not designed for that kind of movement.
Good stuff. Do enough and you’ll wind up like this, just like the strong men of old:
http://s27.photobucket.com/albums/c174/h_krustofski/famguyclips/?action=view¤t=PhineasBarnaby.flv
Good article. Always appreciate hearing about different ways to work out, if only so I don’t get bored.
This a great primer to those interested in working with kettlebells but it is definitely not a substitute to finding an instructor and doing a lot more research on the subject by oneself.
Kettlebells are awesome tools to assist in maintaining a healthy lifestyle but they are more apt to hurt the person who tries to treat them like they are dumbbells (for they are not.) Kettlebells are off-centered in their mass, unlike dumbbells which are fairly stable. That is the reason why they are so effective. The body has to work harder to maintain balance and to prevent the kettlebell from jerking one over during a swing or press.
There is a lot of material on the net about kettlebells so I’m not going to go into it but if I had to throw two cents in to the well I would say Wear Stable Shoes. Stable shoes are not crosstrainers or basketball shoes or Air Force Ones. Those are shoes with a cushioned sole and are not a stable platform this type of exercise. Chuck Taylors are stable. No cushion whatsoever and that’s what one should be looking for. Old-school black-and-white just like dad used to wear (just a personal preference) Chucks are perfect for keeping the feet firmly planted and flat. Ever see an Olympic lifter wear Nike Shox while deadlifting? Nope. Never. If they’re not wearing lifting shoes (raised heel, low ankle) then 9 out of 10 they’re wearing Chucks.
What about the guy not wearing Chucks?
He’s lifting barefoot.
@Chris-
That clip cracked me up. Thanks for sharing it.
I agree with Jacob above. Everything listed here seems to be applicable to dumb bells. What would the practical and technical differences in a routine be between the two?
What Sal says is right on the money. If you’re going to try kettlebells, make sure you get some kind of instruction (an RKC instructor would be best, and if you can’t do that, get some DVD’s or books and look for help online – and start slowly).
And there is a *big* difference between kettlebells and regular dumbbells. Maybe you could do some of these moves with dumbbells, but the kettlebells will be more effective.
Excellent article, Smitty.
I’ve been using KBs for about 5 years now, in conjunction with BW excercises. I read a lot about technique from mainly Cotter, Maxwell and Maher early on.
I still have yet to master a few or the more difficult movements, but slowly getting there.
If you want a kick ass portable workout, the the KB is your best bet.
Awesome article!
@ Aaron – The difference between KB’s and DB’s is in the centre of mass. With a KB the centre of mass is offset, so you have to rely on grip strength and forearms to maintain control. With a DB, you don’t have to worry about the weight rotating in your hand, so the reliance on forearm strength is reduced. Additionally, using the KB’s for pushups works your stabilizer muscles and forearms, as you have to keep the weights upright as you’re going through the motions.
I’m not trying to plug a product here, but has anyone else tried using Powerblocks as an intermediate between kettlebells and dumbells? They have weights on the bottom that you could use as handles, which would offset the centre of mass similar to a kettlebell (though not as much), and they’re designed to be dumbells, so that side of it is covered. I’ve had them for a few years, and it just occurred to me yesterday as I was calling around to find kettlebells that they’d work as a go-between.
I’ve been using KB for over 7 months now – simply great work out and lots of fun swinging those chunks of metal (no borring dumbells). My cardio and streangh increased exponentially. Recently i only added bench presses to work out my chest, its hard to work chest with KB effectively.
Q: can anyone recommend (maybe a link) some good work out routines? I am also looking to add exercizes besides swings, cleans, snatches, rows, clean and press and turkish get up. Tx.
Just got a pair recently and IMHO I find the 15 pounders to be just right for me for two handed workouts (i’m a 40’s father who works in IT). Been looking for a way to do workouts indoors in a small space and these really fit the bill. Also, they are quite different to handle versus dumbbells, kettlebells are easier to swing/grip/transfer and there is a notable difference in the difficulty of the exercise (I have a pair of dumbbells to work with too that have been gathering dust). And FWIW Sports Authority (no affiliation) has 20% off a lot of their free weights right now (including some kettlebells), it’s where I got my pair. I might get a single larger one eventually for single kettlebell exercises.
It is awesome to see your website mention kettlebells!!! I find it interesting timing since I just started training with them a few months ago shortly before I found your website.
Kettlebells ROCK…they beat any other form of strength training BAR NONE!!!!
Keep up the great work on your site..I have to forward this to my coach…you guys rock.
Just got a pair recently and IMHO I find the 15 pounders to be just right for me for two handed workouts
your article help me.thanks
I would suggest anyone new to see if you can find a local instructor to help you out
Good article. For those of you who can’t afford kb’s, most of this can be done with dumbbells. KB’s are a great versatile piece of equipment. that can be used for lot’s of things. The only thing I’d advise is use light weight to start when learning a KB C&J or KB Snatch.
Those who have have disproportionate hips, have risk of suffering from bone degeneration, back problems, joint aches, rheumatism. To achieve fat-weight loss, exercise is important. One can go for kettlebell exercises. Various exercise can be performed with kettlebell. It helps to get fat reduction and taut muscles. And it is great for hip training.
I’d disagree with Phillip, doing many kinds of kettlebell excersises with a normal dumbell is asking for trouble
At 66 with 4 years of K.B.’s behind me and about 30 years of regular weight training; i only regret not having KB’s available when I was in my 20’s. For efficiency in gaining endurance-strength, flexibility, grip and toughness use the K.B. a chinning bar and dips. If you choose more power throw in barbell deadlifts. Variations in kettlebell routines are infinite. No time for more than 10 minutes of workout? then do continuous double kettlebell clean and jerks and/or snatches or swings . See http://www.mikemahler.com/ . There’s a plethora of info. out there You Tube them also. But i’m blessed because KB’s help me keep a 48 pulse and about a 105/60 bp. Kettlebells are natural medicine, iron pills with a handle
Hey guys, I have a solution to many of your problems….
Kettle Stacks!!
http://www.kettlestack.com/?a=763
That’s right, adjustable kettlebells!!