Get Big and Strong with Kettlebell Exercises and Workouts


The Russians enjoy a worldwide reputation for being very strong and fit. No wonder then that kettlebells being a Russian invention also enjoy the reputation of being called a great strength and conditioning equipment.

Of course now it’s no longer restricted to Russians using them. People all over the world are using kettlebells and getting the best out of them. The best part of kettlebell training is that trainees are always using kettlebells for compound movements that offer a bigger bang for your buck. You will see trainees use kettlebells for snatches, cleans and presses rather than taking the 8 pound kettlebell and trying to concentrate curl it to isolate the biceps peak. No wonder then that kettlebells have the reputation of delivering great results in much less time for getting stronger, building muscle mass and losing fat when compared to other equipment. Of course the same can be achieved with basic barbells and dumbbells, but it all depends on how you use them.

Another thing that is very important is when you use a kettlebell or any other equipment, you must always focus on a few basic exercises and get REALLY GOOD at them rather than try to learn new exercises when you have not even learned the basics with the earlier ones. I often see trainees try to add 5 different exercises for a body part. For example, doing chest while still benching only 135 pounds. If you want to get strong and big, then get strong at the basic exercises like rows, chins, presses, squats and deadlifts, instead of adding a new exercises for each body part every 2 weeks.

If you are ready to use kettlebells to get big and strong, then here is the program that you can use:

Kettlebell Workout #1:

  • One arm clean and press 3 sets of 5-7 repetitions each side
  • One arm bent over row 3 sets of 5-7 repetitions each side
  • Windmill 2 sets of 5 repetitions each side
  • Front squat 3 sets of 8-10 repetitions
  • One arm swings 2 sets of 12-15 repetitions each side

Kettlebell Workout #2:

  • One arm snatch: 3 sets of 5-7 repetitions
  • Two arm bent over rows: 3 sets of 8 repetitions
  • Floor press: 3 sets of 8-5-7 repetitions
  • Lunges: 3 sets of 6-8 repetitions each side
  • Hand to hand swings: 2 sets of 20 repetitions

What about arms, calves and forearms? There are no exercises in this routine that work those muscle groups directly! Well, in case you did not realize then let me tell you that this is not an exact bodybuilding routine. The idea of this routine is to help you build strength and get bigger and not to help you compete at Mr. Olympia. It’s a kettlebell routine that will suit anyone who wishes to train naturally without the aid of drugs, plus it is a lot more time efficient since it won’t demand 2 hours of your day, 5-6 times a week.

The important thing to remember is that you must lift heavy! No using just a 12 kg kettlebells forever and hope that you keep getting stronger. Lift heavier kettlebells as you progress. One thing that you will notice with heavy kettlebell lifting is that you will develop a stronger grip when compared to barbells and dumbbells. This is no place for soft and weak hands when you’re doing kettlebell lifting. Now go and lift some heavy kettlebells! I want to hear your screams while doing so!

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About Author

Arnav Sarkar

Arnav is a strength and fitness instructor based in India. He has completed his gym instructor certification from the American Council on Exercise (ACE). See my profile page for more information!

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