5 Kettlebell Workouts to Gain Muscle

While many of us have the common goal of wanting to be as healthy as possible while building lean muscle, there are so many different ways to achieve it. If you want all bells with no whistles, why not give kettlebells a go? We’ve put together a list of some awesome beginner to intermediate kettlebell exercises that are sure to burn in all the right places.

Russian Kettlebell swing

Level: Beginner

Target Areas: Shoulders, back, hips, glutes, legs

How To: Stand up straight with your legs shoulder-width apart. Grab the kettlebell handle with both hands. Keep your knees slightly bent and drive your hips back, then lower your body slightly. Then, with a fluid motion, drive your hips forward with an explosive force while swinging the kettlebell. Keep glutes and core engaged at all times.

Two-Arm Kettle Row

Level: Beginner to intermediate

Target Areas: Back, arms, shoulders

How To: You will need two kettlebells for this exercise. Place them in front of your feet and slightly bend your knees. Then, bend over to grab both kettlebells an pull them up towards your tummy with your elbows close to your body and your back straight (no arch). Lower the weights and repeat 10-15 times.

Kettlebell Figure Eight

Level: Intermediate

Target Areas: Arms, back, abs

How To: Start with your legs shoulder-width apart. Lower yourself into a quarter-squat position with your back straight and your chest up. Take hold of the kettlebell with your left hand, and swing it over your left leg and then back between your legs. Then, pass the kettlebell to your right hand and swing it over your right leg. Repeat this process for one minute straight.

Kettlebell Slingshot

Level: Intermediate

Target Areas: Back, arms, abs, obliques

How To: Start with your feet shoulder-width apart as you hold the kettlebell in front of your body with your arms extended at chest level. Then, swing the kettlebell behind your back with one hand, then reach back with the other hand to grab it, swinging it to the front of your body. Continue motion 8-12 times.

Kettlebell Lunge Press

Level: Intermediate

Target Areas: Shoulders, back, arms, abs, glutes, legs

How To: Stand straight up while holding the kettlebell in front of your chest with both hands with your arms bent and hands facing each other. Lunge forward with one leg while raising the kettlebell above your head. Return to standing with the kettlebell at your chest. Repeat for 8-12 reps.

Now that you’ve got the knowledge, it’s time to shop! Head to gumtree.co.za or your Gumtree app (click for Apple & Android) and don’t forget to use your location settings to find kettlebells or other workout equipment close to home.

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