Adjustable Kettle Bell

If you just walked into a store and bought a kettle bell, you may not know how to best use this simple piece of exercise equipment. Truth be told, it’s so simple that you really don’t have to learn that many new exercises in order to get a decent workout. The best kettlebell workout in my opinion consists of 3-5 exercises which work out your entire body. Below is an example of one I use frequently.

In all my kettle bell workouts, I always use the kettle swing to warm up. It’s a basic move in which you swing the kettle bell between your legs as far back as you can and up to about eye level. It’s a minimum resistance workout and really gets your muscles stretched properly how they should. Of course you will still want to do your proper stretching beforehand as this is the ultimate prevention to torn or pulled muscles. I recommend 3 sets of 10. This will seem like an easy warm up, but will challenge you throughout the final reps of each set.

Once i’m all warmed up, I will begin a 3×10 set of kettlebell presses. These are done by doing an initial clean movement with the kettle bell to get it to the push press position. Once in position you push the kettle bell straight upwards and lock your elbow at full extension. This is an explosive lift for me and I tend to do them as quickly as possible in my thrust upwards with the kettle bell. This one will get your heart beating fast and have many people sucking for breath.

After this lift I will start to really feel the burn in my arms from what I consider the best kettlebell workout. The final lift i’ll do is the front squat. This one is very easy and repeatable with the weight held in the front of you close to your body. I do another 3×10 set of these squats and sometimes end the workout with some pushups or situps.

I guarantee that if you do this and compare it to a gym workout that takes 6 times longer on average you will be amazed at how much this works you out…I would venture to say the kettlebell workout is more efficient and works you out better in most cases. The best kettlebell workout can be many different combinations of lifts. Find what works best for you and keep the routine going for maximum benefits!