Full Body Kettlebell Workout

Our full body kettlebell workout is for beginners, intermediate, and advanced. The workout can be done with one kettlebell and two hands, one kettlebell and one hand, or two kettlebells.

What is a full body workout?

You can create a full body workout by going through the muscle groups one by one and work them in isolation, or you can work with compound movements that involve multiple muscle groups with one exercise. Both have their own benefits. This workout focusses on the following compound exercises:

  • Kettlebell swing
  • Kettlebell front squat
  • Kettlebell overhead press
  • Kettlebell overhead reverse lunge

Kettlebell swing muscles used

To give you an idea of what a compound exercise involves in regards to muscles, I’m going to use the kettlebell swing as an example.

Forearm:

  • Flexor digitorum superficialis
  • Flexor digitorum profundus
  • Flexor digit minimi brevis
  • Lumbricals

Back:

  • Rhomboideus minor
  • Rhomboideus major
  • Lower trapezius
  • Levator scapulae
  • Latissimus dorsi
  • Iliocostalis
  • Longissimus
  • Spinalis

Upper legs:

  • Bicep femoris (long head)
  • Semitendinosus
  • Semimembranosus
  • Adductor magnus
  • Gracilis
  • Sartorius
  • Gluteus maximus

Lower legs:

  • Gastrocnemius
  • Soleus
  • Popliteus

This is keeping it simple, there are many more muscles used.

Full body workout

I’m going to use our World Kettlebell Video Project as an example of a good simple full body kettlebell workout.

BEGINNERS
Dead start

  • 5 x Swings
  • 5 x front squat
  • 5 x Press
  • 3 / 3 x Reverse lunge and twist
    (or just hold the kettlebell without twist)

2 rounds followed by 1-minute of rest and repeat 6 times, or 1 round followed by 30 seconds rest and repeat 12 times.
See video here: https://youtu.be/piIQjZ-a7Mw?t=52s

 

INTERMEDIATE
Dead start

  • 5 x swing
  • 5 x Squat
  • 5 x Press
  • 5 x Overhead reverse lunge
    (alternative racked reverse lunge)

Switch or dead start and do the other side, both sides equal one round
2 rounds followed by 30 seconds of rest and repeat 12 times
See video here: https://youtu.be/piIQjZ-a7Mw?t=2m44s

 

ADVANCED
Double bell
Dead start

  • 5 x swings
  • 5 x squat
  • 5 x press
  • 3 / 3 x overhead reverse lunge

Complete 12 rounds
See video here: https://youtu.be/piIQjZ-a7Mw?t=6m22s

 

That’s the workout, you can see many more details of the clean transitions used in the following 60-minute video on kettlebell cleans.

 

 



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