Top 22 Kettlebell Workout Routines

Your Ultimate Guide on Kettlebell Workout Routines

Arnold Press Guide

 

Instructions
1. Start with your kettlebell with your left hand.Your palm should face inward.
2. Looking straight ahead and push the kettlebell out and overhead, rotating your wrist so that the palm faces forward at the top of the motion.
3. Return the kettlebell to the starting position, with the palm facing in.

Around The Body Pass

 

Instructions
1. Hold the kettlebell with both of your hands in front of your torso and stand with your feet.
2. Release the kettlebell into your right hand and move both arms around your back.
3. Grab the bell with your left hand and bring it back to the front. Completing a full circle around your body, that is 1 rep.

Bottoms Up Clean From Hang Position

 

Instructions
1. Stand straight with your kettlebell in your right hand.
2. Swing the kettlebell back force in reverse motion, raising the kettlebell to your sholder. Your elbow should bend 90 degrees.
3. Pause at the top motion, then lower the kettlebell back to the starting position and repeat.

Dead Lift

 

Instructions
1. Put the kettlebell between your feet on the ground.
2. Squat down and grab the bell with both of your hands keeping your back flat. Stand upright with chest high.
3. Lower kettlebells to original position while squatting down with taut lower back.

Figure 8

 

Instructions
1. Stand with your feet, wider than shoulder width stance. Bend over by pushing your butt out, chest up and keeping your back flat.
2. Grab the kettlebell with your right hand and swing it in front of your right leg between your legs behind your left leg.
3. Pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Goblet Squat

 

Instructions
1. Start by holding kettlebell by the horns close to your chest while standing.
2. Squat down between your legs as far as you can, keep your chest up and your head high back straight.
3. Pause at the bottom of the movement and return to the starting position.

Half Get-Up

 

Instructions
1. While face up on the floor, lie straight holding the kettlebell in your right hand and straight above your shoulder.
2. Bend your left knee place your foot on the floor and prop yourself up on your left arm, keep the way directly inline with your shoulder and sit up with your back straight.
3. Reverse the motion to the return starting position and repeat.

Military Press

 

Instructions
1. Stand with your kettlebell with your left hand and rotate your wrist so your palm face inwards
2. Look at the kettlebell, and press it up and out until it is locked out overhead
3. Lower your kettlebell back to your shoulder and repeat.

One Arm Bent Over Row

 

Instructions
1. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
2. Pull the kettlebell off of the floor. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
3. Lower the kettlebell in the working arm and repeat with your other arm.

One Arm Clean & Jerk

 

Instructions
1.  Hold a kettlebell by the handle.
2.  Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
3.  Dip your body by bending the knees, keeping your torso upright.
4.  Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body’s momentum to move the weight.
5.  Receive the weight overhead by returning to a squat position underneath the weight.
6.  Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

One Arm Clean

 

Instructions
1.  Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2.  Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3.  Return the weight to the starting position.

One Arm Overhead Squat

 

Instructions
1.  Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
2.  Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
3.  Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

Push Press

 

Instructions
1.  Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
2.  Dip your body by bending the knees, keeping your torso upright.
3.  Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body’s momentum to move the weight. Lower the weight to perform the next repetition.

Seated Shoulder Press

 

Instructions
1.  Sit on the floor and spread your legs out comfortably.
2.  Clean one kettlebell to your shoulder.
3.  Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Single Arm Floor Press

 

Instructions
1. Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
2. Press the kettlebell straight up toward the ceiling, rotating your wrist.
3. Lower the kettlebell back to the starting position and repeat.

Single Arm Front Squat

 

Instructions
1. Bring the kettlebell into the “rack position”, left elbow by your side, weight in front of your left shoulder and palm facing in.
2. Push your hips back and lower your body into a squat until your thighs are parallel to the floor, and then stand back up.

Single Arm Shoulder Press

 

Instructions
1. Stand with the kettlebell just outside your shoulder, palm facing forward.
2. Push the weight straight overhead, and then slowly lower it back down to the starting position.

Snatch Pull & Push Press

 

Instructions
1.Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees.
2.Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height.
3.Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start.

Split Squat Kettlebell Pass

 

Instructions
1. Hold your kettlebell in your right hand, arms at your side, palms facing in.
2. Stand with your left foot, 2 to 3 feet in front of your right, backheel off the floor.
3. Bend your knees, lower your hips towards the floor as you pass the kettlebell under your front leg to your left hand.
4. Take the kettlebell with your left hand, and pass it over your leg to your right hand as you straigthen your legs.

Sumo High Pull

 

Instructions
1. Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
2. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Swing

 

Instructions
1.Begin in a lowered squat position, standing with your feet 6–12 inches outside of shoulder width on either side, each foot pointed slightly outward. Make sure to keep your shoulders pulled back (retracted) and down to avoid rounding your back.
2.Brushing your arms on your inner thighs, forcefully extend the knees and hips to accelerate the kettlebell up. Keep your arms straight while you project the kettlebell up and away from the body.
3.At the top position, the kettlebell should be nearly straight above your head and slightly facing slightly forward.
4.Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep your arms straight the entire time.

Windmill

 

Instructions
1. Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
3. Pause for a second after reaching the ground and reverse the motion back to the starting position.

 

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