Kettlebell Strength Exercises

Kettlebell Strength Exercises

Following is a list of kettlebell strength exercises. To create this list we had to first look at what is strength, how do you develop strength, and what kettlebell exercises are good to meet those goals?

 

What is strength?

Wikipedia says: An individual’s physical strength is determined by two factors; the cross-sectional area of muscle fibers recruited to generate force and the intensity of the recruitment.

In laymen’s terms: Muscular strength is defined by the amount of force (strength or energy as an attribute of physical action or movement) a muscle can produce in a single effort.

 

How do you develop strength?

A simple way to describe how one develops strength or rather how one becomes stronger—as one always has strength, it’s just a matter of how much—is, to increase the amount of strength one has to increase the load, repetitions, and frequency gradually over a period of time.

This means that any kettlebell exercise in which you apply this principle will improve strength, it’s just a matter of where, how fast, and to what degree. For example, take an exercise one would not really associate with strength building, Around the Body, an exercise in which a kettlebell is hanging and moved in a circular pattern around the body. If you apply the principle of increasing the load, repetitions, and frequency then you would develop a stronger grip, erector spinae, and deltoids.

 

What are good kettlebell exercises for strength?

If we look at how we develop strength then we know that any exercise in which you apply the principle of increasing the load, repetitions, and frequency will provide an increase in strength, but, there are kettlebell exercises that are considered more effective to create strength. So, without further ado.

 

The best kettlebell strength exercises

These kettlebell exercises are taken from our complete list of kettlebell exercises.

  1. Deadlift
  2. Squat
  3. Press
  4. Row

Behold, the Asgard Kettlebell Strength Complex.

This kettlebell complex has it all and then some more, join our weekly online kettlebell workouts if you want to find out how to program this monster. Our select and private group gives you access to a full-blown library of over 40 full-length kettlebell workouts and coaching.

Let’s look at a simple workout incorporating all the best kettlebell strength exercises combined, THE BIG FOUR Kettlebell Strength Workout (our big four).

Okay, so we now have a list of what most consider the best exercises for strength, but it would be quite boring, for me anyway, if that’s all there was! The great thing is that each of these exercises has many variations that will allow you to switch things up and stimulate different muscles.

We have created a list of over 400 kettlebell exercise variations, you can check the list out here, or jump to each relevant section below:

  1. Kettlebell Deadlift
  2. Kettlebell Squat
  3. Kettlebell Press
  4. Kettlebell Row

 

If you’re short on time then you want to start looking at incorporating compound kettlebell exercises in your training.

Best compound kettlebell exercises

We have to give a second mention to the Asgard Kettlebell Strength Complex as you can’t get a combination of exercises that is more compound than that! But let’s make a list:

  1. Kettlebell Front Squat
  2. Kettlebell Clean And Press
  3. Kettlebell Deadlifts
  4. Kettlebell Bent-over Row

If you paid attention you’ll notice it’s pretty much the same list as the one at the top. The opposite of compound exercises, but not limited to, are triceps extensions, biceps curls, and those exercises which focus on just one muscle/joint.

 

Front Squat (AKA Racked Squat)

 

Clean and Press

 

Kettlebell Deadlift

Kettlebell Bent-over Row

 

 

 

Share the Knowledge

Leave a Comment

Shopping Cart
0:00
0:00