Kettlebell Workouts for Men Series - Part 5

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 5th workout of 10 in our Kettlebell Workouts for Men series. The workout is divided into two blocks, with each block containing four large compound exercises. The workout is designed to increase full body strength and size.  

Workout Instructions

This workout requires one moderate to heavy kettlebell. Choose a weight that is challenging but allows you to complete all reps with good form.

For block one, perform 8 reps of each exercise on one side, then switch sides and complete 8 reps on the other side. Complete 2-3 sets.

After completing block one, move on to block two. Perform 8 reps of each exercise on one side, then switch sides and complete 8 reps on the other side. Complete 2-3 sets.

BLOCK 1

A. 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.

B. SINGLE ARM CLEAN

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.

• 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 rack 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.

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

Video- https://www.youtube.com/watch?v=m3dIDkmW0uc&t=13s

C. HIGH PULL

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

• 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. When the kettlebell reaches the float position (about chest level), pull the kettlebell in towards you, keeping the elbow to the outside of your face.

• Guide the kettlebell back down along the same path, flexing at the hips once your working arm hits your waistband.

Video- https://www.youtube.com/watch?v=x8S_uzpWex4

D. PUSH PRESS

Primary Muscles: deltoids, triceps, quads, glutes, hamstrings

• Stand upright holding the kettlebell in rack position: elbow tucked into the body, bell resting on the bicep and forearm, palm facing in.

• Bend the legs slightly, then quickly drive through the floor to straighten the legs, allowing this momentum to transfer into pushing the kettlebell up overhead. Keep the elbow in line with the shoulder throughout.

• Pause in the overhead position for a second or two before lowering the kettlebell back to the rack position.

Video- https://www.youtube.com/watch?v=M-9qQ3fzaXo

BLOCK 2

A. TWO 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 both hands. Engage your upper back and lats by pulling the shoulders down away from the ears.

• 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 elbows should bend slightly at the top position; be sure the shoulders does not hunch up toward the ear.

• Guide the kettlebell back down along the same path, flexing at the hips once your arms hit your waistband.

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

B. FRONT SQUAT

Primary Muscles: quads, glutes, hamstrings, core

• Stand upright holding the kettlebell in rack position: elbow tucked into the body, bell resting on the bicep and forearm, palm facing in.

• Squat down until the thighs are parallel to the floor, keeping the chest up and allowing the elbow to come away from the body.

• Drive into the heels to return to the upright position, fully extending the hips and contracting the glutes to complete the movement.

Video- https://www.youtube.com/watch?v=Qozdc7JW9dg

C. SINGLE ARM BENT OVER ROW

Primary Muscles: lats, traps, rhomboids, biceps

• With your feet split in a staggered stance, bend forward at the waist and place the kettlebell on the floor to the side of the front foot, holding the handle in the opposite side hand.

• Lift the kettlebell up to the side of your chest by first squeezing the shoulder blades together, then drawing your elbow towards the belly button.

• Lower the kettlebell back to the floor, releasing the shoulder blade at the bottom and maintaining a neutral spine.

Video- https://www.youtube.com/watch?v=wYo0S9cD6as

D. STRAIGHT LEG DEADLIFT

Primary Muscles: hamstrings, glutes, core, erectors

• Stand upright, holding the kettlebell in your right hand with your arm by your side.

• Hinge at the hips as you lift your right leg off the floor, bringing it out behind you to counterbalance your torso coming down toward the floor. Keep the standing leg straight or microbend the knee if necessary.

• Keep the spine neutral, only lowering the torso down as far as you can go while maintaining neutral spine.

• Drive into the heel of the standing leg to straighten back to the upright position, fully extending the hip by contracting the glute of the standing leg.

Perform this workout 2-3 times per week for optimal results. Always ensure you are using proper form for each exercise to avoid injury.  Incorporating kettlebells in your workouts regularly will not only help you build strength and endurance, but can aid in weight loss. Keep checking our blog for part 6 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/.