The Best Home Kettlebell Strength Workout

When it comes to strength training at home, the kettlebell is our go-to piece of equipment, a kettlebell strength workout can be brutal. Further, for as simple as it might seem, a kettlebell is an extremely versatile tool to include in your home gym. A kettlebell strength workout is perfect for taking your training to the next level and can be added to a variety of basic exercises to increase difficulty.

Indeed, kettlebells are great when you want to challenge your body further during your workout and improve core stability and grip. Don’t just take out word for it read this kettlebell research article.

What is also good about kettlebells is that they don’t take up as much space as a squat rack, for example, and do not require an important investment, but they can make the difference in your home workout!

female with kettlebell workout

If you are new to the fitness world or you are simply looking for some variation to your everyday training routine, don’t worry, we’ve got you covered!

Here is a basic but efficient kettlebell strength workout you should try for improving your performance and getting fitter, faster.

If you are looking for a pure beginner’s workout with Kettlebells check out this post. It includes a 20 to 25-minute workout with 1 to 2 min rest for 3 rounds of the following routine.

  1. Kettlebell Goblet Squat (10 reps)
  2. One Arem Bentover Kettlebell Rows (8 reps each side)
  3. Kettlebell One-Arm Press (5 each side)
  4. Kettlebell Chest-Loaded Swing (15 reps)
  5. Kettlebell Shoulder Halo (8 reps each direction)
  6. Kettlebell Hip Halo (8 reps each direction)
  7. Kettlebell Around the Leg Press (5 reps each direction)
  8. Kettlebell Chest-Loaded Swing (15 reps)
  9. Kettlebell Single-Arm Squat to Press (8 reps both sides)
  10. Kettlebell Chest-Loaded Swing (15 reps)

So, shall we get started?

Kettlebells will work your lungs!

The Best Home Kettlebell Strength Workout

We all know that one of the biggest challenges of working out regularly is finding time to do a workout. An increasing majority of people simply do not have the time to spend hours at the gym every day, so they are looking for effective workout plans which allow them to reach results in less time.

For this reason, we came up with a kettlebell strength workout that is efficient, without taking up too much of your time. This strength workout is a total body workout that is focused on improving your performance and increasing your resistance and strength. Remember that it is important to keep a good form at all times, to prevent injuries.

This plan is designed to fit the amount of time you have at your disposal for your training. Of course, the more time, the better. Simply, set your timer and start the circuit, keep repeating until your timer stops.

The idea of this circuit is to keep challenging yourself at performing increasingly more rounds each time and more repetitions.

Sounds easy, no? Well, you might take it back once you try it!

Male kettlebell dual workout

Sample Kettlebell Strength Program

Here’s what you should do:

  • 15 Goblet Squats – this is probably the most basic exercise when it comes to kettlebell training. Open your legs slightly so that the feet are a bit wider than the hip. Holde the kettlebell with both hands and keep it at your chest. While squatting don’t forget to engage your core and look straight ahead.
  • 10 Overhead Press on Each Side – for this exercise you should hold with one hand the kettlebell bottom-up at the level of your shoulder. Raise it above you hard with a full arm extension for performing the press. Repeat on both sides.
  • 15 Kettlebell Swings – Hold the bell with both hands and use your legs to swing the kettlebell from inside your quads up to the chest. This exercise is great in building total-body strength and increase balance, but you need to perform it properly to get all the benefits.
  • 12 Kettlebell Renegade Row – Get into the standard “pushup” positions with your hands on the handles of two kettlebells. Row one arm up and place it down on the ground again, do the same with the other arm and you have your first rep done. Here, both your core and your hips need to be as still as possible.
  • 10 Kettlebell Romanian Deadlifts – Hold the kettlebell in front of you with your feet placed so they are narrower than your shoulder-width. Bring your hips backward, with your weight lowered over the midfoot. As soon as you feel your hamstrings stretching, return to the starting position by contracting your glutes.

Rogue Fitness has a great set of Kettlebells for purchase.

kettlebells for strength and cardio

Remember that, depending on your goals, you should choose the right kettlebell for you. Generally, lighter kettlebells are used for higher repetitions and to promote your endurance. On the other hand, you can use higher kettlebells for multiple sets and fewer repetitions to promote strength and hypertrophy.

So, here was a good description of a great home kettlebell strength workout, now it is your turn to trying it out!

Can you build strength with kettlebells?

You can most definitely build strength with kettlebells. Best of all kettlebell strength workouts will provide you with functional strength since holding the kettlebell will help develop a strength similar to carrying an object out in the real world. Many strongman competitors utilize kettlebells to increase grip and functional strength.

Are kettlebell workouts cardio of strength?

The wonderful thing about incorporating kettlebells in your strength training is that it provides both strength adaptations (you get stronger) and cardiovascular benefit. However, at the end of the day, kettlebells are by definition a strength exercise because you are lifting weight and can increase that weight over time. However, it’s easy to create a cardio component with kettlebells.

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