Full-Body Kettlebell Workout

 

Don't just get big, build size, strength and athletic power with Russia's greatest export: The Kettlebell.

By Steve Cotter

There is no secret formula. You don’t need to spend your life in the gym or buy any specialized equipment to get bigger, stronger, and slash your body fat at the same time. You can do it all with the right full-body at-home workout. The complete package of functional and aesthetic muscle actually resides on the opposite end of the spectrum. The best solutions are often the simplest, so no matter how technologically advanced gyms become, I’ll go to my grave knowing one thing: Progress peaked with the kettlebell.

With a history that dates back to 18th century Russia, kettlebells lead the pack of old-school training implements that have hit the scene in recent years, with widespread acceptance in the United States occurring over the past decade. The U.S. Navy SEALs, San Diego Chargers, San Francisco 49ers, and the Texas Rangers are just a few organizations I consult with as the president of the International Kettlebell and Fitness Federation, and all have embraced the methods described here.

I train with kettlebells exclusively—no other tool has allowed me to stay lean and muscular at a meager 6% body fat. Best of all, I never need a gym.The kettlebell doesn’t look like much—it’s just a cast-iron ball with a handle—but the asymmetrical displacement of the weight (as opposed to the symmetrical balance of a dumbbell) provides a unique stimulus that most trainees aren’t used to.

About the Program

The program we’ve provided here will have you training four days a week for six weeks, with one workout for Mondays and Thursdays and another for Tuesdays and Fridays. Swings are one of two movements that you’ll do every day of the program. They are metabolically demanding, recruit a large muscle area, and reinforce key athletic movements: hip flexion and extension. The swinging exercises will also elevate your heart rate right from the start, and the short rest times (30–60 seconds between sets) will keep it there. If your gym doesn’t have a wide selection of kettlebells, I recommend logging on to ikff .net and purchasing the two sets you’ll need for this workout: a pair of 35-pound kettlebells and a pair of 45-pounders.

You’ll also need a 55-pound set for one exercise, but dumbbells work just as well, too. Power exercises like cleans and snatches are included in both sessions and will help you build total-body strength and coordination. They’re not the easiest lifts to master and require just as much technique as strength.

The following pages break down the program step by step. Slower total-body movements like the overhead squat, one-leg deadlift, Turkish get-up, windmill, and farmer’s hold increase your time under tension, so even though these sessions take only 30–40 minutes to complete, there’s enough stimulus here to instigate serious muscle growth. There is no direct ab isolation, but there’s enough core work—as well as a challenging cardio component—to help carve out your midsection.

The Monday & Thursday Workout

Exercise	Directions
Two Hand Swing	1x15 with 35 pounds; rest 30 seconds before moving on to next move
One Hand Swing	1x10 each hand with 35s; rest 30 seconds between each side
One-Arm Clean and Push Press	1x10 each hand with 35s; rest one minute; then do 1x10 with each hand using 45s; rest one minute before moving on to next move
Bottoms-Up Clean	2x5 each hand with 45s; rest 30 seconds between sets
Windmill	2x5 each hand with 35s; rest 30 seconds between sets
Front Squat	3x10 with two 35s ; rest one minute between sets
Hand-to-Hand Swing	1x50 with 45s

The Tuesday & Friday Workout

Exercise	Directions
Hand-to-Hand Swing	1x30 with 35s
Turkish Get-Up	2x5 each side with 35s; rest one minute between sets
Double Clean	2x10 with 35s, then 2x10 with 45s; rest one minute between sets
Alternating Press	2x10 each side with 35s, then 2x5 each side with 45s; rest one minute between sets
Overhead Squat	3x10 with 35s; rest one minute between sets
Snatch	1x10 each hand with 35s, then 3x10 each hand with 45s, 1x25 each hand with 35s; rest one minute between sets
One-Leg Deadlift	2x5 each leg with 35s, then 2x5 each leg with 45s; rest one minute between sets
Farmer's Hold	2x60 seconds with 55s; rest one minute between sets

The Moves

WINDMILL

Clean and press a kettlebell overhead and keep your elbow locked out at all times. Stick your hips out in the direction of the locked-out arm and bend to the opposite side, keeping your core tight. Reach down and touch the floor with your free arm.

SNATCH

Swing one kettlebell back between your legs, then reverse direction to propel the weight toward the ceiling. When the kettlebell reaches eye level, momentarily loosen your grip to slide your hand underneath the kettlebell as it continues to swing overhead. Finish by punching up toward the ceiling and locking out your elbow.

TWO-HAND SWING

In a wide stance, hold on to a kettlebell with both hands. Bend your hips and swing the kettlebell backward like you’re hiking a football, then explosively extend your hips to swing the weight up to eye level. Allow momentum to keep continuous movement throughout this exercise.

ONE-LEG DEADLIFT

Hold a kettlebell in your left hand and let it hang at your side. Bend your left knee and let your left toe rest on the floor. Reach for the ground with the weight and lift your left leg out straight behind you, keeping your back flat. When the kettlebell touches the floor, reverse direction.

ALTERNATING PRESS

Clean two kettlebells to the rack position. Press the right kettlebell overhead, rotating your hand so your palm faces forward at the finish. Alternate arms until you hit 20 total reps.

FARMER’S HOLD

Stand up straight holding 53-pound kettlebells or 55-pound dumbbells for one minute. Keep your core tight.

TURKISH GET-UP

1). Lie on the floor with your right knee bent, your right arm raised holding a kettlebell. Stand up, keeping the weight locked out at all times with your eyes on the weight, in this sequence:

2) Shift your weight to your left elbow.

3) Extend your elbow so that your weight is on your free hand.

4) Press your right foot into the floor to extend your hips off the ground.

5) Swing your left foot back behind you so that your left knee is on the floor.

6) Take your free hand off the floor.

7) Keep your abs tight and stand up. Reverse the entire process, to return to the starting position.