The Ultimate Kettlebell Workout Guide for Total-Body Power

Kettlebells are one of the most underrated tools in the gym. They're one of those rare workouts that target so many fitness metrics at once, including strength, cardio, mobility, agility, explosive power and much more. They're also just heaps of fun.

Now, we're not saying they're necessarily a silver bullet solution for every fitness goal. But it's crazy that more people don't take advantage of kettlebells, given they can be used for a comprehensive, full-body workout.

So, we're here to set the record straight and help you unlock this secret weapon.

General Kettlebell Technique

While your technique will differ between exercises, there are a few general principles that it's worth understanding right off the bat.

Kettlebell workouts rely on generating power from your hips and core. You'll be getting a lot of your stability from your legs as well, so make sure to have your feet placed firmly on the ground and knees slightly bent.

Grip the handle firmly but with a relaxed wrist, never gripping too tightly.

Lastly, maintain a neutral spine throughout each exercise and try to synchronise your breath with your movements.

Best Beginner Kettlebell Exercises

Kettlebell Swings

• 1. Place the kettlebell on the ground in front of your feet
• 2. Hinge from the hips with a flat back and pick up the kettlebell with both hands
• 3. Immediately swing it back in between your legs
• 4. Swing your hips forward, keeping your arms straight, swinging the kettlebell up to chest height
• 5. The kettlebell will have a moment of weightlessness from the momentum before swinging backdown
• 6. Repeat

Goblet Squat

• 1. Stand with knees pointed in the same direction as your toes
• 2. Hold the kettlebell from the bottom with both hands
• 3. Hold it in close to your chest
• 4. Squat down, sitting back into your hips
• 5. Drive through the heels back to your starting position

Lunges

• 1. Place a kettlebell either side of your feet on ground
• 2. Squat down to pick them up
• 3. Step forward with one leg, allow both knees to bend simultaneously
• 4. Drop down until the back knee touches the floor
• 5. Drive through the front foot as you stand up fully to starting position
• 6. Repeat on opposite leg

Best Intermediate Kettlebell Exercises

Kettlebell Row

• 1. Place the kettlebell on the floor in front of you with the handle perpendicular to the wall in front of you
• 2. Hinge at the hips and grab the bell with one hand
• 3. Keeping your back and hips steady and activating your core, lift the kettlebell up to your hip
• 4. Low the kettlebell till your elbow is straight
• 5. Repeat and alternate between arms

Halo

• 1. Pick up the kettlebell with both hands with the bell part facing towards the ceiling
• 2. Grip it close to your chest with arms folded in tight to your torso
• 3. Begin by moving it over one shoulder, moving your leading arm (the side you're starting on) directly upwards
• 4. Follow it around with your arms, passing it behind the back of your head
• 5. Circle it around to the other side, reversing the motion until the kettlebell is back to where you started

Kettlebell Clean

• 1. Place the kettlebell on the floor in front of you
• 2. Hinge at the hip to grip the handle with one hand
• 3. Swing back slightly in between your legs
• 4. Drive through your hips to bring it up to your shoulder with the bell part dangling on the outside of your body
• 5. Lower it back to starting position

Advanced Kettlebell Exercises

Waiter's Clean

• 1. Grab the kettlebell off the ground with one hand
• 2. Swing in between the legs to gain momentum
• 3. Drive through your knees to bring momentum upwards
• 4. As you straighten your back, transfer your grip from the handle to under the bell
• 5. The handle should be off to one side
• 6. Switch the grip to handle and swing it back down again
• 7. Repeat

Hike Swing

• 1. Hinge at the hips to grab the kettlebell off the ground in from of you with both hands
• 2. Swing in between your legs
• 3. With that momentum, straighten your back and drive through your legs to bring the kettlebell up to shoulder height
• 4. Swing it back down to in between your legs, then place it back on the ground in front of you
• 5. Repeat. You'll need to regain momentum every time you pick it back up

Kettlebell Windmill

• 1. Holding the kettlebell by the handle, then clean and press it to the overhead position
• 2. Pivot both feet 45 degrees away from the side holding the kettlebell
• 3. Fix your eyes to the kettlebell
• 4. Extend your free hand down towards the inner side of your thigh with palm facing forward while hinging at the hips
• 5. Keep extending down as far as you can or until you touch the ground
• 6. Raise yourself back up the way you came
• 7. Repeat

Full Kettlebell Workout Plan

Warm-Up

• Jog on the spot or with a skipping rope for 5 mins
• Arm circles: 10 forward, 10 back, 10 cross-body swings
• Hip hinges (1 minute)

Goblet Squat (8 Reps)

Goblet squats are dynamite for building up muscle in the lower body as well as developing core control. They target the quadriceps and glutes, building foundational mobility and functional strength in the legs.

Kettlebell Swing (10 Reps)

Swings are a full body, explosive exercise that build cardiovascular endurance and a stronger posterior chain. Multiple parts of the body need to be working together for a successful swing, improving mobility and functional ability.

Halo (5 Reps Per Direction)

Halos are probably one of the best shoulder exercises you can do. They build mobility and upper body strength while also engaging your core.

Lunges (5 Reps Per Side)

These build lower body strength and correct muscle imbalances. They're highly effective for improving hip mobility and can also assist in alleviated joint pain in the knees.

Plank Hold (30 Seconds)

Finally, we top if off with a core exercise to bring it all together. Planks build total body strength, improving posture and reducing lower back pain.

Explore our Full Kettlebell Range Roday

Browse the full LSG kettlebell range today to get stuck in to your own free weight routine. If you have any questions don't hesitate to reach out to our team and we'll be happy to help you out.