Male athlete working out with kettlebell

Full-Body Kettlebell Workout: Arms, Abs, Hips, Glutes & Legs

Kettlebells are one of the most versatile strength training tools for all around athletic development. These simple yet effective fitness tools can utilise the entire body for virtually every movement pattern, enhancing strength, balance and hand-eye coordination.

To show just how amazingly versatile kettlebells are, we’ve put together a full-body workout packed with kettlebell exercises that work your arms, abs, hips, glutes and legs. The best part is… all you need for this full-body kettlebell workout is a single pair of kettlebells! At the end of this blog post, we’ll go through some of the top of the line kettlebell set and kettlebell package options we offer here at AtomicMass so you can kick off your 2019 fitness goals in style!

 

Arms

When most people think of kettlebell exercises, they naturally think of using them for arm strength. Not only are kettlebells a great way to build muscle in your biceps, triceps and shoulders, they are also a great tool for enhancing mobility and flexibility. Try out some of the simple yet effective kettlebell exercises below to work your arms and start off your full-body kettlebell workout.

CrossFit equipment kettlebell athlete lifting

 

Two-Arm Kettlebell Military Press

This kettlebell exercise is also great for the shoulders and back in addition to making your arms work extra hard! Start with two kettlebells in the ‘clean rack’ position then press the kettlebells upwards while hinging at the waist so the weights are positioned behind the head. Return the kettlebells down to your shoulders and continue for 10-20 reps.

Kettlebell Push-Up

This kettlebell exercise targets the chest and back as well as the arms. This move is simply a push-up, but with kettlebells included! Grab hold of each handle in the usual start position, then lower the body before pushing back up. It’ll definitely feel challenging with those hands-on handles rather than on the floor! Shoot for 10-15 reps.

Russian Kettlebell Swing

In addition to putting your arms to work, this kettlebell swing exercise targets the shoulders back, hips, glutes, and legs. Start upright, standing with your feet hip-width distance apart. Grab a single kettlebell with both hands, keeping your palms face down and arms in front of the body. With knees slightly bent, drive your hips back and lower your body into a high squat. Drive your hips forward while swinging the kettlebell, keeping the glutes and core engaged. This motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and continue this swinging motion for 12-15 reps.

Abs

Kettlebells and core…? Yes please! Turn that flab into rock hard abs with these dynamic kettlebell movements that target the core.

Kettlebell 16kg Weight Lifting Equipment

 

Kettlebell Figure-8

This inventive kettlebell exercise will set your abs on fire! Start in a quarter-squat position with your legs slightly wider than your hips. Keeping your back straight and chest up, grab the kettlebell with your right hand between your legs, swing it around the outside of your right leg, then back between the legs. Next, pass the kettlebell to your left hand and swing it around the outside of your left leg. Keep this motion going for a minute straight, switching directions at the 30-second mark. Feel the burn!

Kettlebell Russian Twist

Make ordinary crunches a thing of the past and replace them with these fiery kettlebell Russian twists! Start sitting with feet flat on the floor and your legs bent about hip-distance apart. Hold the kettlebell with both hands at your chest, and then lean back to a 45-degree angle. Ready for your obliques to burn? Rotate your torso from left to right by twisting at the waist and swinging the kettlebell across your body. Try for a minute of these, maintaining your form for the entirety of the rep.

 

Hips

Kettlebells also strengthen, an often-overlooked area – the hips. With a well-developed hip drive, athletes can improve any skill that requires power such as running or jumping. Get your hip flexors in shape with these amped up kettlebell hip exercises.

Kettlebell Windmill

This kettlebell exercise is a bit more advanced but yields tonnes of benefits for the hips and more! Hold the kettlebell in your left hand and angle the feet 45 degrees away from the left arm. Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight (which will help keep the shoulders aligned!). Shift your weight onto the right leg and begin bending forward at the waist. Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground. (For all you yogis out there, this should feel similar to triangle pose.) Lift back up slowly, staying in control. Repeat for 6 to 8 reps on each side.

Single-Arm Kettlebell Swing

Chances are you’ve seen this kettlebell workout performed at the gym before, but did you know it’s super effective for strengthening your hips as well as your shoulders, back, glutes and legs?! This simple exercise begins standing with one hand grasping the kettlebell between your legs. Swing the kettlebell up with one arm while swinging your other arm up simultaneously to help drive momentum. Alternate hands when the kettlebell is behind the legs. Shoot for 10-12 reps on each arm and notice the difference in your hip flexors!

Legs & Glutes

Kettlebells engage multiple lower body muscle groups at once, giving you a full workout as well as improving coordination and balance. Check out these kettlebell exercises that are sure to get your legs and glutes shaking!

Side Step Kettlebell Swing

A lower body burner – this kettlebell swing move targets the legs, glutes, and lower back. Start with a basic two-handed kettlebell swing and when the bell is down between the feet, step your left foot out to the left. Then, when the weight is up, bring your right foot to meet the left. Continue for 10-15 steps, then switch sides.

Kettlebell Clean

Get your legs, glutes and back burning with this slightly more advanced kettlebell exercise. Start with the kettlebell between your feet. Swing the weight upwards, pulling the body and kettlebell up to your shoulder. The weight should end in the ‘clean rack’ position, resting on your forearm, which is tucked close to the body, and your fist at your chest. Bring the weight back down to the floor and repeat for 10-15 reps.

 

AtomicMass Kettlebells

AtomicMass’s range of high quality, durable kettlebells are the ultimate solution for anyone looking to drastically improve their cardiovascular health, strength and flexibility. The unique design of our kettlebell sets means you can replace your barbells and dumbbells and get more out of your workout. We stock a range of weights from 4kg right up to 32kg and sell them in convenient packages so you can condition your body and built up to a larger weight over time. Plus, we offer convenient Australia-wide shipping on all of our kettlebells!

32kg kettlebell for gym

High-quality kettlebells from AtomicMass – click to view more

Kettlebell Packages

If you’re looking to fit out your home or commercial gym while getting the most bang for your buck, we offer top of the line kettlebell packages with a range of sizes and number of weights. You’re sure to find the perfect kettlebell package to suit your needs and requirements.

20kg, 24kg, 28kg, 32kg kettlebell set

 

Kettlebell Storage

Keep all of your kettlebells neatly and safely stored away with our commercial-grade weight storage racks. Perfect for any commercial setting or home use, our kettlebell storage racks are versatile and compact, with maximum weight capacities of up to 800kg. Our kettlebell storage racks are custom built to order with options for custom design and fabrication for all your storage solutions.

Kettlebell RackKettlebell storage rack – click to view more

 

Kettlebells are some of the most versatile and effective workout tools available. We hope this blog post gave you a bit of workout inspiration to ramp up and diversify your fitness routine! To shop our full range of kettlebells, kettlebell sets, kettlebell packages and more, click the button below:

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