5 Kettlebell Workouts For Men To Build Muscle

Kredy
Working with kettlebells provides a host of benefits
Working with kettlebells provides a host of benefits

Training with free weights is very beneficial for muscle building as the exercises involving weights not only activate the target muscle group but also tone a host of other stabilization muscles for a complete body workout.

Kettlebells are special kind of weights that are used in strength training as they boast the salient features of free weights while also providing a slew of benefits. Some of them include stronger grip, better coordination and increased endurance. Hence, it is imperative that one includes kettlebell exercises as part of their training program.

Nevertheless, remember to perform necessary warm-up exercises before starting the workout to flex the muscles and improve blood circulation to the target muscle group.

Regarding the weight of the kettlebell, always train with a weight that is less than the maximum weight you can lift. The aim of any free weight exercise is to perform as many reps as you can before reaching fatigue.

Let us not wait any longer and dive in deeper and look closer at the five kettlebell workout tips that men could add to their training program to build muscle for a sculpted body.


#1 Kettlebell Swing

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The kettlebell swing is one of the few exercises that tones the muscles found in both the upper and the lower body. The exercise activates the shoulders, biceps, forearms, core, glutes, hamstrings and the quads.

Instructions:

Step 1: Stand straight with your feet placed slightly wider than the distance between the shoulders. Secure the kettlebell with both the hands and place it in front of the hips.

Step 2: Swing the weight upwards until it is in line with the shoulders. The arms must be fully extended throughout the duration of the exercise.

Step 3: Swing it back to the initial position and ready yourself for the next rep.

Repeat the exercise for the recommended number of repetitions.

Important tip: Exercise caution while performing the swing as an improper form could lead to a serious rotator cuff injury.

Next-up: Goblet Squat

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#2 Goblet Squat

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The kettlebell goblet squat not only targets the quads and hamstrings in the lower body but also tones the deltoids found in the shoulders.

Instructions:

Step 1: Stand straight with your feet placed slightly wider than the distance between the shoulders. Hold a kettlebell with a firm grip and place it in front of chest, just below the chin.

Step 2: Slowly lower yourself by bending your knees until the thighs are parallel to the floor.

Step 3: Hold for a second and return to the starting position.

Repeat the exercise for the recommended number of times.

Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt

Important tip: Keep the kettlebell close to the chest throughout the duration of the exercise.

Next-up: Farmers Walk

#3 Farmer's Walk

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The kettlebell farmer's walk is a wonderful lower body exercise that targets the quads, hamstrings, glutes and the calf muscles with unrivaled precision. Moreover, the exercise tones the forearms and the abdominal muscles as well.

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart and secure the kettlebells in both the hands. Place them on the side, parallel to the body.

Step 2: Briskly walk for 50 feet without swinging the arms. Ensure that the elbows are close to the body throughout the duration of the exercise.

Step 3: Pause for a moment and walk back to the starting position.

Perform the exercise for the recommended number of times.

Important tip: Do not sway your body while performing this exercise.

Next-up: Shoulder Shrug

#4 Shoulder Shrugs

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Performing the shoulder shrugs with the kettlebells is very effective in targeting the traps found in the upper back region. The exercise is ideal for even beginners and casual trainers, thanks to its simple motion.

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart. Secure the kettlebells in both the arms and place them on the side, parallel to the body.

Step 2: With a stationary torso, raise the shoulders upwards without moving your arms until you feel a stretch in the upper back region.

Step 3: Hold for a moment and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: Keep the elbows close to the body throughout the duration of the exercise.

Also, read 5 Best Shoulder Workouts For Boulder Shoulders

Next-up: Russian Twist

#5 Russian Twist

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The Russian twist is an intermediate-level exercise that targets the entire core with unrivaled precision. Specifically, the unique motion of the exercise activates the obliques with greater accuracy.

Instructions:

Step 1: Sit on the floor and place the legs close to each other. Slightly bend the knees such that the lower body forms an arc with the floor. Secure the kettlebell with both the arms and place it in front of the abdomen.

Step 2: Gradually twist the torso to the right and touch the kettlebell on the floor. For maximum efficiency, maintain the same angle between the upper arms and the lower arms throughout the duration of the exercise.

Step 3: Pause for a second and return to the starting position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: People with lower back problems are advised to exercise caution while performing the Russian twists.

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Edited by Prathik R