Working out with kettlebells adds variety to your fitness routine.
As you advance, kettlebell training will help youadd muscle and size to your frame.
We spoke with the experts who share nine of the best kettlebell exercises to build size and strength.
Shutterstock
So if your goal is to get bigger and stronger, grab those kettlebells, and read up!
Kettlebells overall excel for dynamic training and early muscle and strength.
At the upper end of strength, you will need to include some heavier movements as well.
Shutterstock
However, most people’s muscle and strength goals can be reached with kettlebells and diet alone."
Keep reading to learn Yeung and Read’s top-recommended kettlebell exercises to build size and strength.
And next, don’t forget to check outThe 5 Best Bodyweight Exercises for Stronger Legs.
Shutterstock
Imagine propelling the kettlebell to a target in front of you," Yeung instructs.
Be sure your arms remain relaxed throughout the exercise.6254a4d1642c605c54bf1cab17d50f1e
2.
Kettlebell Deadlifts
If you want to build size and strength, kettlebell deadlifts are necessary.
Shutterstock
You’ll begin with your feet shoulder-width distance apart.
Hinge your hips back as you use both hands to take hold of the kettlebell.
Your back should be nearly parallel to the floor with the lower portion of it completely flat.
Shutterstock
“Lift the kettlebell by pushing through the ground, not by pulling up.
Stand tall and squeeze your glutes at the top.
On the way down, place the kettlebell at the same exact spot you lifted it from.”
Shutterstock
5 Exercises Men Should Do Every Day to Stay Fit
3.
Then, move the weight back between your legs and press your hips forward in an explosive fashion.
Swing the weight upward so it meets a rack position, then repeat.
Shutterstock
“Don’t use your arm to yank the kettlebell.
Also, try starting the kettlebell in the rack position.
Then, swing it between your legs and return to the rack position.”
Kettlebell Snatch
For this next exercise, you’ll once again begin in a deadlift position.
Swing the kettlebell up and overhead as you would with a push press.
“Imagine zipping up your jacket as you pull the kettlebell overhead,” Yeung says.
Lastly, bring the kettlebell between your legs, and complete the motion again.
Don’t whip the kettlebell around your hand; whip your hand around the kettlebell."
Maintain a tall chest, press your shoulders back, and double-check your wrists remain straight.
Using control, bring the kettlebells back to the rack position, and repeat the movement.
The #1 Weight Lifting Routine To Achieve Superman Strength
6.
The bottom of the weight should face the ceiling.
Kettlebell Overhead Presses
“Performing overhead presses with the kettlebell is great for shoulder and upper body strength.
you’re free to do one or both arms at a time,” Read tells us.
Move the kettlebell to just one hand with the handle positioned diagonally on your palm.
Stand up straight, and keep your tailbone tucked.
Keep the elbow of the kettlebell hand close to the side of your body.
The Ultimate Muscle-Building Workout Every Man Over 40 Should Try
8.
Kettlebell Rows
“Kettlebells are perfect for doing single-arm bent-over rows,” Read points out.
“Avoid shrugging and focus on the squeeze in your armpit and shoulder blade as you row upward.”
To begin, you’ll plant one knee and hand on the same side on a workout bench.
With the opposite hand, grab the kettlebell.
During single-arm rows, your shoulders should be kept relaxed,BarBendexplains.
Your elbow should lead the motion as you row the weight up.
Bring your elbow up further than your torso before lowering the kettlebell back down.
He recommends performing this exercise with a goblet grip if you’re beginner-level.
To begin, stand with your feet hip-width distance apart.
Take hold of the kettlebell using a goblet grip.
Step back with one leg as you descend into a lunge.
Repeat on the opposite side.
