The kettlebell is one of the most versatile yet simple pieces of fitness equipment. It's essentially a weight with a handle that allows you to perform a nearly endless variety of compound exercises, giving you a high-intensity, full-body workout that builds lean muscle mass.
The design of the kettlebell allows you to seamlessly transition from one position to the other without any discomfort or awkwardness, hence the term "kettlebell flow," which is kind of like a yoga flow, but with a lot more resistance. Kettlebells also let you get creative with your range of motion and movement patterns so that you develop strength in your underutilized supporting muscles.
This kettlebell workout will help you torch fat, tone muscle and build strength and mobility in areas you might be neglecting. Make sure to perform every exercise with quality form and focused intent to get the most out of every rep.
Circuit 1: 4 Rounds With 30 Seconds of Rest
- 12 deadlift to kettlebell swing
- 12 clean to squat and press (alternating 6 on each side)
- 12 reverse lunge to halo (alternating 6 on each side)
1. Deadlift to Kettlebell Swing
- Start holding the kettlebell in front of you, just below your hips.
- Perform a deadlift, hinging your hips back and bending slightly at the knees. Keep a flat back as you lower the kettlebell toward the ground.
- Reverse the motion and squeeze your glutes when you return to standing.
- Lower the kettlebell back down toward the ground, and then hike the kettlebell back between your legs.
- Keep your core tight and spine long as you swing the bell up to shoulder height.
- Allow the kettlebell to swing back to the starting position with control, then repeat.
2. Clean to Squat and Press
- Start with a kettlebell on the floor, standing over it with feet hip-distance apart.
- Hinge your hips back, bend your knees and with a flat back, grasp the kettlebell in one hand.
- Explosively clean the kettlebell: As you straighten your legs and return to standing, lift the weight to about hip height. In one fluid motion, transition the weight so the bell is facing away from your body. Lift to your shoulder, bell still facing out, to reach what's called your racked position.
- Squat down, keeping your chest up and out, and then explosively press the kettlebell overhead. Keep a tight core with your ribs in as you raise the weight overhead.
- Lower the weight to your shoulder as you return to standing, then place the kettlebell back on the ground to complete one rep.
- Switch sides and repeat.
3. Reverse Lunge to Halo
- Hold a kettlebell upside down by the handle at your chest.
- Step one foot back into a reverse lunge, stacking your shoulders over your hips and your hips over your back knee.
- Lower until your knee gently taps the ground and stand back up, pressing through your front foot.
- Circle (halo) the kettlebell around your head, rotating it from shoulder to shoulder.
- As you circle, keep a tight core and your shoulders away from your ears.
- Alternate sides.
Circuit 2: 4 Rounds With 1 Minute of Rest
- 12 deadstop snatch (alternating 6 on each side)
- 12 biceps curl to triceps extension from squat
- 12 explosive deadlift
1. Deadstop Snatch
- Start standing with your feet hip-width apart.
- Hinge at the hips, maintaining a long, neutral spine, and engage your core.
- Grab the kettlebell with one hand and explosively pull the bell up into an overhead position, rotating it around your wrist. Make sure to use the power from your hips to help get the bell up.
- Slowly lower it back down to your racked position (hand at shoulder, bell facing out to the side), and then back down to the floor.
- Alternate sides.
2. Biceps Curl to Triceps Extension From Squat
- Start with the kettlebell between your heels on the ground.
- Squat down and grab the kettlebell by the handle with one hand, thumb down.
- Maintaining your squat, perform a biceps curl: Squeeze your upper-arm muscles as you lift the kettlebell to your shoulder.
- Stand as you lift the kettlebell behind your head. Extend your arm up above your head to perform a triceps extension.
- Lower the kettlebell back to your shoulder.
- Squat down and repeat.
3. Explosive Deadlift
- Start with the kettlebell between your heels underneath your hips on the ground.
- Hinge your hips back with a long spine and grip the bell with both hands.
- Jump as high as you can, keeping the bell at arm's length down in front of you.
- Land softly and with control, fighting any jarring in your body on the way down.
- Explode up again.
Finisher: 5 Rounds With 20 Seconds Rest
- 40 seconds of bent-over row to clean to front squat
Bent-Over Row to Clean to Front Squat
- In a bent-over position, bring the kettlebell in between your heels.
- Pull the kettlebell up toward one side of your body, keeping your elbows tight to your ribs and back toward your hips.
- Lower the kettlebell back toward the floor, and then explosively clean the kettlebell up into a racked position.
- Squat down, lower the kettlebell back to the floor and repeat, alternating sides.
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