New Kettlebell Techniques to Include in Your Routines

Kettlebell push -up techniques
Kettlebell Techniques

Kettlebells have experienced a resurgence in popularity over the last decade with a marked upswing in consumer sales. A ubiquitous sight at gyms and training studios across the country, kettlebells are cast-iron weights ranging from five to well over a hundred pounds, offering gym-goers an intense workout with a multitude of associated benefits, including, but not limited to, heightened levels of strength and endurance, increased agility and balance, and a toned, sleekly defined body with an incredible prevalence in lean muscle mass. Often found in the homes of health and fitness aficionados, kettlebells offer a portable, on-the-go exercise option for those who prefer to exercise outside of gyms and on their own time.

Requiring only a single piece of equipment, kettlebells offer challenging, high-intensity, whole-body integrated workouts that are affordable, efficient, and remove the need for costly gym memberships and trainers. 

Enabling users to reap desirable benefits like the faster accumulation of lean muscle gains in comparatively lesser amounts of time, kettlebells are rapidly growing in popularity and are being used by people at all levels of fitness to blast fat, build strength, and gain highly desirable lean muscle gain.

With a kettlebell workout routine such as deadlifts, the kettlebell windmill, the kettlebell snatch, upper body workouts, and so on, you are able to take total control of your health and fitness, increase lean muscle mass, and lose fat all on your own, without the need for an expensive gym membership or personal training sessions.

​Integrating a variety of easy and highly effective kettlebell techniques into your workout routine will yield myriad benefits for your physique by helping you work your postural muscles, helping you build muscle tone, and creating an exceptional level of leanness and definition while improving your balance, coordination agility, power, and endurance.

With our user-friendly, easy-to-read kettlebell techniques guide, we show you how to effortlessly and effectively get started with incorporating kettlebell techniques into your workout routine.

Read on below for an informative foray into the world of kettlebell techniques!
Benefits of Using Kettlebell Workout Techniques within Your Routine
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    ​Highly effective method to rapidly gain lean muscle mass
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    ​Results in marked improvements in core strength, endurance, coordination, agility, and balance
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    ​Are great for a wide range of people at different levels of fitness
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    ​Improves balance, posture, and bodily alignment
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    ​Exercises the postural muscles
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    ​Time efficient and affordable
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    ​Functional, weight-bearing exercise method
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    ​Simple, straightforward, and easy-to-understand exercises
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    ​Muscle stabilizing
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    ​All major muscle groups are targeted

The Four Essential Kettlebell Moves for Strength Increases and Muscle Mass Building

1. Kettlebell Swings
2. Kettlebell-Style Snatch & Press
3. Kettlebell One-Legged Squats
4. Kettlebell One-Armed Rows

Classic Kettlebell Swing

Classic Kettlebell Swing
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    ​4 sets of 10 swings for 40 swings/repetitions in total
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    ​Alternate arms at least every ten swings
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    ​Maintain good shoulder stability
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    ​Ensure that you rest for at least 2 minutes between every set so as to not overexert yourself and to provide your body some recovery time.
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    ​For beginners: Do not try to perform all forty swings if the action is too cumbersome for you. Rather than risk injury, try half-sets to build up your strength and endurance
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    ​Develops essential skills to move on to the Kettlebell-Style Snatch & Press

Kettlebell One-Armed Rows

Kettlebell One-Armed Rows
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    ​3 sets of 10 to 12 rows for each arm for 30 to 36 rows/repetitions in total
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    ​Alternate arms at least every ten to twelve rows
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    ​Ensure that you rest for at least 2 minutes between every set so as to not overexert yourself and to provide your body some recovery time
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    ​For beginners: Do not try to perform all 30 to 36 rows if the action is too cumbersome for you. Rather than risk injury, try half-sets to build up your strength and endurance

Kettlebell-Style Snatch & Press

Kettlebell-Style Snatch & Press
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    ​It is generally recommended to have mastered the Kettlebell Swing in one-handed and two-handed forms before moving on to the Kettlebell-Style Snatch & Press
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    ​3 sets of 10 to 12 snatches for each arm for 30 to 36 snatches/repetitions in total
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    ​Alternate arms at least every ten to twelve snatches
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    ​The Snatch & Press works the quads, hamstrings, hips, core, and glutes
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    ​Works to define the shoulders, upper-back, mid-back, and arms through overhead movements
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    ​Ensure that you rest for at least 2 minutes between every set so as to not overexert yourself and to provide your body some recovery time
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    ​For beginners: If you have poor shoulder mobility, this exercise should either be avoided or performed lightly. Do not try to perform all 30 to 36 snatches if the action is too cumbersome for you. Rather than risk injury, try half-sets or single movements to build up your strength and endurance

​Kettlebell One-Legged Squats

Kettlebell One-legged squats Technique
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    ​3 sets of 15 squats for a total of 45 squats/repetitions in total
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    ​Trains the lower body
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    ​Reconciles strength issues between the left and right opposing sides of the body
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    ​Stand on one leg and slowly come down through the range of motions
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    ​Keep posture straight
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    ​Ensure that you rest for at least 2 minutes between every set so as to not overexert yourself and to provide your body some recovery time
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    ​For beginners: Do not try to perform all 45 squats if the action is too cumbersome for you. Rather than risk injury, try half-sets to build up your strength and endurance

Kettlebell techniques that are incorporated into workouts offer users a one-of-a-kind exercise opportunity for functional, weight-bearing training that offers myriad benefits, including, but not limited to increasing overall body strength and bone density, increased efficiency at performing other types of exercise, significant boosts in the development of power, endurance, balance, strength, and agility, as well as enviable gains in lean muscle mass.

Time efficient, highly portable, and utterly convenient, kettlebell exercises offer on-the-go exercise options for those who don’t want to be tied down to a costly gym membership or the time constraints associated with training classes.


Perfect for men and women of all shapes, sizes, and fitness backgrounds, kettlebells are amazing apparatuses that enable people to rapidly change their body composition through the burning of calories and fat and the accumulation of rapid muscle gain.


To get started today on building the body of your dreams with rapid results, incorporate kettlebell techniques into your workout routine to blast the fat away and to uncover the iron-strong physique residing within you!

Resources

Effects of Kettlebell Training on Aerobic Capacity, Journal of Strength & Conditioning Research

Learn to Perform Kettlebell Swings Correctly, Stack.com

Research Study: Kettlebells Kick Butt, The American Council on Exercise

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