Ways to do Kettlebell Workouts
Kettlebell Workouts can be done in a variety of ways. However, one of the most effective ways to add Kettlebells into your workout is to do KB Complexes.
For example, a complex is just doing an exercise then moving on to the next exercise without taking a break.
In fact, you can do this easily with one or two kettlebells. You could link multiple movements such as squats, presses and pulls and get a full body workout.
Truth is, no matter what your goals are (strength, fat loss, etc) KB Complexes deliver.
It’s no wonder some of the most well known strength coaches in the world love them so much.
Getting Started With Kettlebell Workouts
As you can imagine, complex movements can be hard to do, so mastering easier movements can be a good idea.
To get started, we recommend you practice the following exercises:
- Goblet Squat
- Turkish Get-Up
Once you are comfortable with these you can start to dive into KB Complexes.
Here is a great program that you can follow to help establish your fitness foundation: Kettlebell programs for beginners
Adding ‘Complexes’ to Kettlebell Workouts
As we mentioned before, kettlebell workouts can build strength, accelerate fat loss and improve your fitnesss.
Strength: If your focus is on strength, stick to low reps. We recommend doing sets of 5 reps at the most while focusing on time-under-tension.
Fat Loss: Kettlebell workouts are a great way to induce fat loss due to being a fast-paced workout. Just keep the rest periods short and the intensity high!
General Endurance: KBs can greatly improve your endurance by constantly challenging your body. It pushes our muscles and respiratory system to keep up, improving overall endurance.
How To Do A Kettlebell Workout
Kettlebell workouts is simply a string of movements performed with one or two kettlebells.
The workout can be performed using heavy weights or light weights depending on your goals. You can also aim for repetitions or simply to get as many repetitions as possible during a set amount of time.
By playing with the weights used, rest periods, and volume (rounds or reps), you can modify KB Workouts for any fitness goal.
Don’t forget, a KB Workout is a series of exercises performed back-to-back without rest.
Our goal is to perform all the exercises as one complex, followed by a brief rest period. Then, repeat again for 3-5 sets.
The beauty of it all? Kettlebell workouts are very simple but that doesn’t mean that they are easy!
Sample Kettlebell Workout
Here is one of our favorite Kettlebell Workout Complexes using 2 kettlebells.
Perform 5 Rounds of the following:
- Dual Kettlebell Swing: 5 reps
- Double Clean: 5 reps
- Kettlebell Press: 5 reps
- Renegade Row: 5 reps/side
- Dual Kettlebell Front Squat: 5 reps
- Double Kettlebell Swing: 5 reps
Rest: 2-3 Minutes
One of our favorite strength coaches Scott Iardella once said, “Learning how to use kettlebells is one of the very best methods you will ever do to get in the best shape of your entire life. This is a fact. Not a theory.”
Need some more guidance? Check out the video demonstrations for each of these exercises:
Taking your Kettlebell Workouts to the next level
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