Kettlebell Full Body Exercise

Kettlebell full body exercise to transform your fitness routine. This dynamic exercise regimen harnesses the power of kettlebells to target multiple muscle groups, enhancing strength, endurance, and overall athleticism. Discover a comprehensive guide to sculpting your physique and elevating your fitness game through these effective kettlebell exercises.

Kettlebell Full Body Exercise Workout

A full-body kettlebell workout can be an effective way to target multiple muscle groups and improve overall strength and conditioning. Below, I’ll outline a comprehensive kettlebell workout that engages various muscle groups in the body. Before starting any new exercise routine, it’s essential to warm up adequately to prevent injuries. Spend about 5-10 minutes doing dynamic stretches or light cardio to get your body ready.

This workout consists of seven exercises, and you can perform them in a circuit fashion. Do each exercise back-to-back with minimal rest between exercises. After completing one round of all seven exercises, rest for 1-2 minutes, and then repeat the circuit for a total of 3-4 rounds. Adjust the weight of the kettlebell according to your fitness level and always prioritize proper form over weight.

  1. Goblet Squat:
  • Hold the kettlebell close to your chest with both hands.
  • Stand with your feet shoulder-width apart.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Keep your chest up and weight on your heels.
  • Return to the starting position by pushing through your heels and squeezing your glutes at the top.
  1. Kettlebell Swing:
  • Place the kettlebell on the floor in front of you.
  • Stand with your feet shoulder-width apart and hinge at the hips to grab the kettlebell with both hands.
  • Swing the kettlebell between your legs and then explosively thrust your hips forward to swing it up to shoulder height.
  • Let the kettlebell swing back down and repeat the movement.
  1. Kettlebell Deadlift:
  • Place the kettlebell on the floor in front of you.
  • Stand with your feet shoulder-width apart.
  • Hinge at the hips and bend your knees slightly to grip the kettlebell with both hands.
  • Keep your back flat and chest up as you stand up, driving through your heels.
  • Lower the kettlebell back to the floor with control.
  1. Kettlebell Bent-Over Row:
  • Hold a kettlebell in your right hand and hinge at the hips to bring your upper body parallel to the ground.
  • Place your left hand on a stable surface for support.
  • Pull the kettlebell towards your ribcage, squeezing your shoulder blades together.
  • Lower the kettlebell with control and repeat on the other side.
  1. Kettlebell Push Press:
  • Hold the kettlebell at shoulder height with your right hand, palm facing inward.
  • Slightly bend your knees and use your legs to help press the kettlebell overhead.
  • Lower the kettlebell back to shoulder height with control and repeat on the other side.
  1. Kettlebell Russian Twist:
  • Sit on the ground with your knees bent and feet flat on the floor.
  • Hold the kettlebell with both hands close to your chest.
  • Lean back slightly and lift your feet off the ground if possible.
  • Twist your torso to the right and then to the left, tapping the kettlebell on the ground beside your hip each time.
  1. Kettlebell Turkish Get-Up:
  • Lie on your back with the kettlebell in your right hand, arm extended towards the ceiling.
  • Bend your right knee and place your right foot flat on the floor.
  • Use your left arm to support yourself as you roll onto your left elbow.
  • Push through your left hand to lift your torso off the ground.
  • Extend your left leg and slide your right hand under your body to come into a kneeling position.
  • Stand up while keeping the kettlebell overhead.
  • Reverse the movement to return to the starting position and repeat on the other side.

Remember to cool down and stretch your muscles after completing the workout. Hydration is also essential throughout the session. As with any exercise routine, it’s best to consult with a fitness professional or your healthcare provider before starting to ensure it’s appropriate for your fitness level and any individual health considerations.

30 Min COMPACT FULL BODY KETTLEBELL Workout – No Jump – No Repeat

12 Kettlebell Exercises to Crush the Core

  1. Kettlebell Figure 8:
  • Stand with your feet shoulder-width apart and hold the kettlebell in your right hand.
  • Pass the kettlebell around your right leg, then through your legs to your left hand, and then around your left leg, creating a figure 8 pattern.
  • Continue passing the kettlebell between your hands in a fluid motion.
  1. Kettlebell Halo:
  • Hold the kettlebell with both hands by the horns (sides of the handle).
  • Bring the kettlebell up to your chest and then circle it around your head in a halo motion.
  • Keep your core engaged and maintain control throughout the movement.
  • Switch directions after a set number of repetitions.
  1. Kettlebell Clean:
  • Start with the kettlebell on the floor in front of you.
  • Hinge at the hips and grasp the kettlebell handle with one hand.
  • Explosively pull the kettlebell up towards your shoulder, keeping it close to your body.
  • Catch the kettlebell at your shoulder with your elbow pointing down.
  • Lower the kettlebell back to the starting position and repeat on the other side.
  1. Kettlebell Snatch:
  • Begin with the kettlebell on the floor between your feet.
  • Hinge at the hips and grip the kettlebell handle with one hand.
  • Explosively lift the kettlebell up towards the ceiling, fully extending your arm.
  • Allow the kettlebell to flip over your hand and ‘catch’ it at the top with your arm extended.
  • Lower the kettlebell back down with control and repeat on the other side.
  1. Kettlebell Lunge Press:
  • Hold the kettlebell with both hands at shoulder height.
  • Step back into a reverse lunge with your right leg.
  • As you stand up, press the kettlebell overhead.
  • Return the kettlebell to shoulder height and repeat the lunge and press on the other side.
  1. Kettlebell Renegade Row:
  • Start in a plank position with each hand gripping a kettlebell on the floor.
  • Perform a push-up, then lift the right kettlebell off the ground and row it towards your chest.
  • Lower it back to the ground and repeat the row on the left side.
  1. Kettlebell Crush Curl:
  • Hold the kettlebell by the horns with both hands in front of your chest.
  • Curl the kettlebell up towards your shoulders while keeping the horns pressed together.
  • Squeeze your biceps at the top and lower the kettlebell with control.
  1. Kettlebell Windmill:
  • Hold the kettlebell in your right hand and press it overhead with your arm fully extended.
  • Rotate your feet so that your right foot points forward and your left foot is turned outward.
  • Hinge at your hips to the left side, sliding your left hand down your left leg while keeping the kettlebell overhead.
  • Return to the starting position and repeat on the other side.
  1. Kettlebell Goblet Reverse Lunge:
  • Hold the kettlebell close to your chest with both hands.
  • Step back with your right leg into a reverse lunge, keeping the kettlebell steady.
  • Push through your left heel to return to the starting position and repeat on the other side.
  1. Kettlebell Slingshot:
  • Hold the kettlebell with both hands and stand with your feet wider than shoulder-width apart.
  • Rotate your hips in a circular motion, passing the kettlebell around your body from front to back and back to front.
  • Switch directions after a set number of repetitions.
  1. Kettlebell Bottoms-Up Press:
  • Hold the kettlebell upside down (bottoms-up) by the handle with one hand.
  • Press the kettlebell overhead, keeping it stable in the bottoms-up position.
  • Lower it back down with control and repeat on the other side.
  1. Kettlebell See-Saw Press:
  • Hold a kettlebell in each hand at shoulder height.
  • Press one kettlebell overhead while the other stays at shoulder height.
  • Lower the pressed kettlebell and repeat the press on the other side, creating a see-saw motion.

These additional kettlebell exercises will provide you with a wide variety of movements to challenge your entire body and keep your workouts fresh and engaging. Remember to use proper form and gradually increase the intensity as you progress in your fitness journey. If you’re new to these exercises, it’s always beneficial to seek guidance from a fitness professional to ensure you perform them correctly and safely.

20 Min Kettlebell Workout – Shoulders, Back and Glutes

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Kettlebell Full Body Workout

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