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5 Best kettlebell exercises to build muscles
Here, we have listed 5 best exercises to perform with a kettlebell in order to gain muscle mass and burn fat and calories:
1. Double kettlebell front squat
The double kettlebell front squat is one of the most effective exercises to build muscle and burn fat. In addition to targeting your glutes, quadriceps, and hamstrings, this kettlebell exercise also works on your core muscles.
To perform this exercise, stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder height. Keep your back and chest straight, and lower your hips down into a squat position. Ensure you don’t twist your spine as you squat. Now, to return to your starting position, push your heels. This exercise builds pressure on your hands and shoulders, including your thighs and glutes.
2. Kettlebell swings
Being the most popular exercise, kettlebell swings can give you a full body workout because you use your upper body, core, and lower body to perform it. It is a high-intensity exercise that not only helps in gaining muscle mass but also burns a lot of calories. What’s more? A kettlebell swing is also good for your knees.
To perform this exercise, hold a kettlebell with both hands and arms straight down and stand with your feet shoulder-width apart. Inhale and hinge your hips, slightly bending your knees. Along with it, swing the kettlebell between your legs, keeping your back straight and your core engaged. Now, exhale and push your hips forward, lifting your body into a standing position and allowing the kettlebell to come to your shoulder height. This movement targets your whole body and helps you achieve your goal.
3. Kettlebell deadlift
The kettlebell deadlift is a strength training exercise that is known for its muscle-building potential. It activates your lower back, hamstrings, glutes, and calves.
To perform this exercise, place two kettlebells on the ground in front of you between your feet. Now, bend down and grab the handles of kettlebells, keeping your back straight. Lift kettlebells with your hands and raise your body to move to a standing position. Again, bend your knees and lower the kettlebell back to the ground. Continue this motion for 12-15 repetitions.
4. Kettlebell lateral lunges
Lateral lunges with a kettlebell provide a fantastic way to target the quadriceps, adductors, and glutes while also improving hip mobility.
To perform this exercise, hold the kettlebell with both hands in front of your chest. Take a wide step to the side, keeping your toes pointed forward, and lower your body on that side until your thigh is parallel to the floor. Push your heels back to the starting position. Perform the same movement on the other side.
5. Kettlebell military press
The kettlebell military press is a superb upper-body exercise that targets the shoulders, triceps, and upper chest.
To perform this exercise, start by cleaning the kettlebell to shoulder height with your palms facing inward toward your face. With your shoulder width apart, press the kettlebell overhead while keeping your core and back straight and engaged. Lower kettlebells back to the starting position. Repeat this exercise.