Kettlebell Workouts for Men Series - Part 4

Kettlebell training has gained massive popularity in recent years and for good reason. The kettlebell is an extremely versatile piece of training equipment, and can be used to reduce body fat and build muscle mass. Amanda Perkins who works with Kettlebell Kings as a senior writer has written and developed a fantastic and informative series focused on different kettlebell workouts. This includes teaching points on how to perform each exercise successfully and safely and links to helpful video examples.

This is the 4th workout of 10 in our Kettlebell Workouts for Men series. This workout features supersets with 15 reps per exercise and short rest periods between sets. The workout is designed to challenge your endurance while building strength.

The workout incorporates basic movements such as swings and presses, as well as more advanced movements like snatches and windmills for a full body challenge.  

 Workout Instructions

 This workout requires one kettlebell of moderate weight. The workout consists of four supersets, which means two exercises are performed back to back with no rest in between.

Perform 15 reps of each exercise in the superset then rest for 45 seconds. Complete this three times for each superset. 

1A. SNATCH

Primary Muscles: glutes, hamstrings, lats, deltoids, core

·   Stand with your feet shoulder-width apart and a kettlebell on the floor about two feet in front of your feet. Hinge at the hips and grab the kettlebell handle with one hand. Engage your upper back and lats by pulling the shoulder of the working arm down away from your ear.

·   Pull the kettlebell between your legs into the backswing, then push the bell back up by fully extending the hips and contracting the glutes and core.

·  Once the legs have generated the momentum to push the bell up, keep the arm tight to the body and redirect the kettlebell into the overhead position. The hand must open and slide through the handle into a fully inserted position with the handle of the kettlebell diagonal across the palm. The arm should be completely straight when it meets the kettlebell in the overhead position.

    Rotate the pinky inward to unlock the kettlebell from the overhead position, then give the kettlebell a slight head start before following it into the backswing.

·   Perform the desired number of reps on one side, then repeat on the other side.

Video- https://www.youtube.com/watch?v=avrX5P3FhVM

1B. SINGLE ARM SWING

Primary Muscles: glutes, hamstrings, lats, core

• Stand with your feet shoulder-width apart and a kettlebell on the floor about two feet in front of your feet.
• Hinge at the hips and grab the kettlebell handle with one hand. Engage your upper back and lats by pulling the shoulder of the working arm down away from your ear.
• Pull the kettlebell between your legs into the backswing, then push the bell back up by fully extending the hips and contracting the glutes and core, allowing the kettlebell to float up to chest level. The elbow should bend slightly at the top position; be sure the shoulder does not hunch up toward the ear.
• Guide the kettlebell back down along the same path, flexing at the hips once your working arm hits your waistband.
• Perform the desired number of reps on one side, then repeat on the other side.

Video- https://www.youtube.com/watch?v=Fo1RaQPOgKs

2A. RACK LUNGE

Primary Muscles: quads, glutes, hamstrings, biceps, core

• Stand holding the kettlebell in rack position: elbow tucked into the body, bell resting on the bicep and forearm, palm facing in.
• Step back into a lunge with the leg on the side holding the kettlebell, bringing the knee down until it’s hovering right above the floor.
• Push off the heel and come back to the starting position.
• Perform the desired number of reps on one side, then repeat on the other side.

Video- https://www.youtube.com/watch?v=23Dnw04VEzw

2B. SINGLE ARM OVERHEAD PRESS

Primary Muscles: deltoids, lats, trapezius, triceps

• Stand holding the kettlebell in rack position: elbow tucked into the body, bell resting on the bicep and forearm, palm facing in.
• Press the kettlebell up overhead, extending your arm fully and locking your elbow out in the top position. Keep the elbow in line with the shoulder as you press the bells up.
• Lower the kettlebell back down to the starting position with control.
• Perform the desired number of reps on one side, then repeat on the other side.

3A. PLANK ROW

Primary Muscles: lats, deltoids, biceps, core

• Place your right hand on the handle of a kettlebell on the floor and step your feet back, coming into the top of a push-up position with your arms straight and your feet wider than shoulder-width. The kettlebell should be directly below your right shoulder.
• Row the kettlebell up to the side of your chest, pulling your elbow toward your belly button. Keep your shoulder down and away from your ear.
• Lower the kettlebell back to the floor directly under your shoulder.
• Perform the desired number of reps on one side, then repeat on the other side.

3B. WINDMILL

Primary Muscles: obliques, hamstrings, lats, deltoids

• Stand upright, holding the kettlebell in the overhead position on your right arm.
• Turn the left foot outward slightly and shift your weight into your right hip.
• Push your right hip back as you hinge forward at the waist. Reach your left hand down toward the floor as you rotate through the upper back and keep your eyes on the kettlebell.
• Go as far down as your range of motion and shoulder stability allow before slowly returning back to an upright position. 
• Perform the desired number of reps on one side, then repeat on the other side.

Video- https://www.youtube.com/watch?v=LO83qjy7SMQ

4A. STRAIGHT CURL

Primary Muscles: biceps, forearms

• Stand upright, holding a kettlebell in your right hand with your arm straight and palm facing forward.
• Curl the kettlebell up to shoulder height, contracting the biceps.
• Hold briefly at the top, then lower back to the starting position.
• Perform the desired number of reps on one side, then repeat on the other side.

4B. CRUNCH PRESS

Primary Muscles: abs, obliques, hip flexors

• Lie on your back with your feet flat and knees bent, holding the ball of the kettlebell at your chest.
• In one motion, lift your head and shoulders off the floor and press the kettlebell straight up over your chest.
• Lower the kettlebell back to your chest as you lower your head and shoulders back to the floor.

Perform this workout 2-3 times per week for optimal results. Regularly using kettlebells in your workouts will not only help you build strength and endurance but can aid in weight loss. Keep checking our blog for Part 5 of our 10-part Kettlebell Workouts for Men series.

About Kettlebell Kings

Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at https://www.kettlebellkings.com and https://www.kettlebellkings.com/blog/.