Whether you’ve heard of kettlebells and never tried them, heard of them and tried a few fundamental exercises but you are looking for more challenging options, there’s no denying that kettlebell exercises are more than just “finishers.”
Kettlebells utilize a fuller range of motion than nearly any other training tool, which makes them more useful for a wide variety of exercises. Barbells don’t give us this mobility and ability to innovate since they limit us to the primary range of motion required to do the particular exercise.
This restriction puts an unnecessary overload on our joints, and it is the reason a lot of trainees injure themselves or cause muscular imbalances.
Check out these seven kettlebell exercises that will help you with your goal of building optimal strength and functional muscle mass!
1) Double Kettlebell Squats
Are you familiar with rack squats? If you are, double kettlebell squats will be no problem for you. (Heh.)
However, this doesn’t mean heading straight for a 225-lb kettlebell.
There’s no shame in dominating a light kettlebell in the beginning. As world-class athlete Pavel Tsatsouline shows, kettlebells are phenomenal for optimizing your workouts.
Since your range of motion isn’t restricted (like it is with bars), there’s less risk of overloading your spine and joints.
Double kettlebell squats are an excellent exercise for building lower body and core strength, while also challenging the stabilizing muscles of your upper body.
2) Double Kettlebell Swing
You’ve undoubtedly heard of the kettlebell swing. If you haven’t tried the kettlebell swing yet, then master the kettlebell swing. Mastering the fundamentals of the KB swing is important because the kettlebell’s purpose isn’t only to make us look good, it exists to help keep our bodies from breaking down.
The kettlebell double swings utilize fundamental power, explosiveness and cardiovascular endurance that makes your lungs feel like they’re drowning in lava.
There are so many unique aspects of movement connected in this super-exercise!
3) Double Overhead Press
If you want to turn heads in a fraction of a second, double overhead presses with kettlebells will make you do just that (especially if you’re using MarcyPro’s 55lb Hammertone kettlebell).
The kettlebell double overhead press will activate you:
- Forearm/Grip Strength
- Upper Pec
It is a tremendous upper body exercise, and it is fairly easy to learn.
For a simple explanation, you can perform the KB overhead press by standing in an athletic position and performing an overhead press as you would with a barbell or dumbbells.
Remember to engage your lats and core muscles as well. Overall, this is an excellent upper body and core exercise!
4) Double Bent Over Row
Double bent-over rows are phenomenal for stimulating and building muscles in your back and biceps. If you know how to do a row, simply put two heavy kettlebells in each hand and row them simultaneously.
5) Renegade Rows | Plank Rows
You’ve probably heard of planks, made plans to conquer them, and then you just crushed planks like they were nothing.
Whichever path you intend to take with kettlebells, let it be renegade plank rows.
Renegade rows are perfect because you are doing a full-body plank while rowing a kettlebell. It is a powerful force that zaps your energy fast!
Plank rows stimulate muscles in your core that you probably did not know you have. Use Renegade rows early in your workout to active muscles throughout your body!
6) Double Floor Press
To build your core, chest, triceps, and shoulders simultaneously, you want the double floor press.
If the KB floor press is too difficult for you, you can try the dumbbell floor press before you advance to the kettlebell version. Dumbbells require less shoulder stability and are often easier to perform at first.
The KB floor press is a truly difficult upper body exercise that will ultimately help you develop the aesthetic body you have been dreaming of!
7) Squat Anyhow
Have you ever seen a man do an overhead squat with one hand? What about seeing him then add a curl at the top part of the movement? This is called the “Squat Anyhow,” and it requires an important amount of coordination involving your entire body.
This exercise challenges your biceps, legs, core, lower back and both your shoulders.
Concluding Thoughts | Best Kettlebell Exercises for Building Strength and Muscle Mass
There’s no denying the powerful benefits of deadlifts, squats, and pull-ups for building muscle in an insane amount of time. You don’t need to run to gym in hoverboards and sweat like a pig to grow power muscles.
Thankfully, you can apply a lot of bilateral training principles with barbells and dumbbells to kettlebells at home. There are no additional stimuli required to get you pumped up when you use kettlebells!