Full Body Kettlebell Workouts: 5 Best Ones for Full Body Training

Full-body kettlebell workouts target several muscles at once.  (Photo via Pexels/Pixabay)
Full body kettlebell workouts target several muscles at once. (Photo via Pexels/Pixabay)

Full body kettlebell workouts engage several muscle groups at once, making them an incredible way to train the upper and lower body muscles at the same time. Regular practice of kettlebell exercises not only improves overall strength but also boosts cardiovascular fitness.

Kettlebells as an exercise tool are very useful and versatile and allow you to add resistance from different positions and challenging angles as well. To help you get started with kettlebell training, we’ve listed a few best full body kettlebell workouts you can include in your exercise sessions.

You can pick specific exercises from the list given below or perform them all as a full-body workout sequence.


Full body kettlebell workouts to add to your routine

Here are five such exercises:

#1 Kettlebell deadlift

Kettlebell deadlifts are a beginner-level kettlebell exercise. (Photo via Pexels/Ketut Subiyanto)
Kettlebell deadlifts are a beginner-level kettlebell exercise. (Photo via Pexels/Ketut Subiyanto)

One of the best full body kettlebell workouts, deadlifts target the major muscles in the lower body, including the thighs and buttocks. Additionally, it also targets the core and works on the back muscles. Deadlifts are a great beginner kettlebell workout to get started with your kettlebell training.

To do a kettlebell deadlift:

  • Stand with your feet at a shoulder-width distance, and place the kettlebell in front of each foot.
  • Squeeze your shoulder blades together, and engage your core muscles as you push your hips back and bend your knees to reach the kettlebells.
  • Grab the kettlebell firmly with your hands while keeping your back and arms straight.
  • Slowly press your hips forward, and lift your chest till you're standing straight. Pause at the top, and lower your body to the starting position.

#2 Kettlebell Russian twist

Kettlebell Russian twists are one of the best full body kettlebell workouts for women that help reduce abdominal fat and tone the entire midsection. When doing this exercise, though, make sure to hold the kettlebell tightly so that it doesn’t fall on your lap.

To do a Russian twist:

  • Sit on the floor or on an exercise mat with your knees bent and feet on the floor.
  • Grab the kettlebell with both hands in front of your chest, and slightly lean back so that the torso gets at a 45-degree angle.
  • Lift your heels a few inches off the floor, and start to rotate your torso from left to right while bringing the kettlebell across your body.
  • Continue to rotate your body from side to side a few times.

#3 Kettlebell shoulder press

Full body kettlebell workouts include shoulder press. (Photo via Pexels/Anastasia Shuraeva)
Full body kettlebell workouts include shoulder press. (Photo via Pexels/Anastasia Shuraeva)

The kettlebell shoulder press is an amazing upper body kettlebell workout that targets the shoulders, arms, chest, and core all at once. As the exercise involves overhead movement, make sure to choose a weight you can manage properly without compromising on your form.

To do a kettlebell shoulder press:

  • Stand tall with your feet at about shoulder-width distance, and hold a kettlebell by its handle with your left hand. Ensure that your left palm is faces the chin and elbow is close to the body.
  • Take a deep breath, and push the kettlebell up so that your left arm gets almost straight overhead.
  • Lower the weight back to its starting position while keeping your forearm and wrist in a neutral position.
  • Complete a few reps on your left side, and switch to your right.

#4 Kettlebell swing

One of the best kettlebell workouts for men, the kettlebell swing is a full body exercise that specifically targets the posterior chain muscles while focusing on the hamstrings.

It's a great hip hinge movement that improves overall lower body flexibility, emphasizing the core muscles too.

To do a kettlebell swing:

  • Grab a kettlebell with both hands, and assume a hip-hinged position with the knees bent, hips pushed back, and chin tucked towards your chest.
  • Swing the kettlebell powerfully between your legs, and drive it back to its starting position by extending the hips forward and pressing through your feet.
  • Repeat the exercise.

#5 Goblet squat

Kettlebell goblet squats are one of the best full body kettlebell workouts. (Photo via Pexels/Binyamin Mellish)
Kettlebell goblet squats are one of the best full body kettlebell workouts. (Photo via Pexels/Binyamin Mellish)

One of the best full body kettlebell workouts, the goblet squat is an incredible lower body exercise that targets many muscles. This kettlebell leg exercise also works the core and helps build lower body strength too.

To do a goblet squat:

  • Start standing with your feet a little wider than shoulder distance and toes pointed out.
  • Grab a kettlebell with both hands, and hold it in front of your chest.
  • Bend both knees, and push your hips back as you lower down to get into a squat position. As you squat, ensure that your back is straight and elbows are forward.
  • With the legs pressed onto the floor and upper body still, slowly stand up to your starting position.

These were some of the best full body kettlebell workouts you can add to your strength training routine. If you're new to this free weight, start slowly. and take your time learning the correct technique for each exercise.

Pay attention to your alignment and posture, and stop the exercise if you experience any kind of discomfort or pain.

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Edited by Bhargav