Kettlebells are an excellent tool to incorporate for an efficient full-body workout. Below, I have collected a few of my favorite kettlebell exercises for a full-body kettlebell workout you can do anywhere, at home, in the gym, or even on vacation if you have a single kettlebell! Let's take a look.
Kettlebell thrusters are one of my most hated (because they're so good for you and quite a challenge) moves. It works the lower body, core, and upper body. I like to think of this as a weighted burpee.
You're going to hold the kettlebell by the handle, hit a squat, stand up and dual clean the bell before pressing it over head. And then you go again.
In your squat position, keep your chest up and eyes forward and ensure your weight is in your heels. As you push through the feet to stand, clean the bell by loosening your grip and sliding your hands from the top of the handle, to the bottom of the horns. Next, press the bell straight overhead while keeping the biceps as close to your ears as possible and keep your core and glutes tight.
Kettlebell Swings Kettlebell Workout You Can Do Anywhere
The kettlebell swing is a full-body kettlebell exercise that really hones in on endurance and conditioning, so go heavy!
Kettlebell swings are beneficial for building strength, power, and endurance, as well as improving balance and coordination.
To set up your kettlebell swing, stand with your feet shoulder-width apart and toes pointing slightly outward. Place the kettlebell on the floor in front of you and stand with your toes about an inch away from the handle. Hinge forward at the hips and grip the kettlebell with both hands, keeping your arms straight and hands on the handle.
Hinge forward at the hips, keeping your back straight and core engaged. Let the kettlebell swing back between your legs, making sure to keep your arms straight and the kettlebell close to your body. As the kettlebell reaches its lowest point, quickly reverse the movement and swing the kettlebell up to shoulder height. As you swing the kettlebell up, drive your hips forward and squeeze your glutes.
Bent Over Row
You can use a dumbbell or a kettlebell for bent over rows, so add these to your kettlebell routine!
Pick up your kettlebell and hinge forward at the hips. If the kettlebell is in your right hand, your left hand can rest against your quadriceps.
Square off your shoulders, roll them down and back, and pull the kettlebell toward your right hip, squeezing your laters. You want to think about pulling your elbow back and up as you row the kettlebell to your hip.
Kettlebell Deadlift with a Dual Clean
To perform the kettlebell deadlift with a clean, let's look at properly performing a kettlebell deadlift first.
Start with your feet shoulder-width apart and the kettlebell directly between your feet and under your hips.
To begin, squat down to pick up your bell. Keep a neutral bend in your knees and pin your shoulders together in the back. You are going to hinge at your hips, maintaining a proud chest, and slide the kettlebell down the legs around knee to shin height.
Once you feel a stretch in your hamstrings, you will push through your big toes, squeeze your glutes, and stand back up.
This is where we can add in the dual clean.
As you stand back up, keep a loose grip on the handle of the kettlebell. Your hands are going to slide from the handle to the bottom of the horns, and the elbows stay in tight to the body. Think about explosively pulling the kettlebell up and catching it at the bottom of the horns.
Kettlebell Zombie Situps
These are probably one of my favorite movements because kettlebell zombie situps hit some of those smaller abdominal muscles and I love adding weight to core exercises.
Grab your weight and lay down on your back, pushing your lower back into the floor. Keep your feet flat and your knees bent.
Your arms are holding the weight straight over your chest (not your face), and you are pushing the kettlebell straight up to the ceiling as you lift your head, neck, and shoulders from the ground. This is a tiny movement, it is not a full-blown crunch.
Last but not least, incorporating planks into this full-body kettlebell workout improves core stability and strength, as well as shoulder stability and arm strength.
Start in a plank position with your wrists, elbows, and shoulders stacked on top one another. Your kettlebell will start directly behind your left wrist.
Keep your eyes forward, tuck your pelvis, and brace your core as you stabilize on your left hand and reach for the kettlebell with your right hand. You are going to drag the bell from behind your left wrist, to directly behind your right wrist.
The goal here is to go with a heavyweight. You don't want to be able to pick up the weight, but literally drag it instead.
I hope you have enjoyed this Full Body Kettlebell Workout You Can Do Anywhere and comment below if you give it a try!