Kettlebell Workouts for Men – Part 9

Kettlebell training has gained massive popularity in recent years and for good reason. The kettlebell is an extremely versatile piece of training equipment, and can be used to reduce body fat and build muscle mass. Amanda Perkins who works with Kettlebell Kings as a senior writer has written and developed a fantastic and informative series focused on different kettlebell workouts. This includes teaching points on how to perform each exercise successfully and safely and links to helpful video examples.

The ninth workout in our Kettlebell Workouts for Men series incorporates two compound movements and one traditional exercise (with a modification). Each exercise increases the difficulty of traditional chest and leg workouts to maximize calories burned and the number of muscles targeted. If the circuit is not challenging enough, increase the kettlebell weight by five pounds or increase the reps performed per set.

Workout Instructions

This workout consists of five exercises and requires two light kettlebells and one moderate weight kettlebell. For the light kettlebells, we recommend 8-10 kg (18-22 lbs.) kettlebells. For the moderate weight kettlebell, we recommend a 12 kg (26 lbs.).

Bent Row 

●     Hinge at the hips with your knees slightly bent, back neutral, and a kettlebell on the floor beside you.

●     Grab the kettlebell with one hand. Pull the shoulder blade back and bring the elbow of the arm holding the kettlebell just past the body and toward the belly button.

●     Lower the kettlebell back down to the floor.

●     Perform 8-10 reps on your right arm before completing the same with your left arm. Complete three sets.

Video- Bent Over Row

Bicep Curl to Shoulder Press 

This compound movement targets the biceps, shoulders, and chest. It’s a superset designed to increase joint mobility and boost flexibility of the shoulder, as well as develop muscle mass.

●     Stand with your feet shoulder width apart and hold a kettlebell by the handle in your right hand. Your right arm should be fully extended with your palm facing outward.

●     Curl the kettlebell up to your shoulder and then flip it into the rack position. The kettlebell should rest on your bicep and forearm.

●     Press the kettlebell overhead, keeping your glutes and core tight. Stack the weight of the kettlebell over your elbow, shoulder, and hip.

●     Bring the kettlebell back to down to the rack position in a controlled manner. Perform 8-10 reps to complete one set, and complete three sets.  

Goblet Squat with Curl 

The goblet squat is a movement designed to build core, back, arm, and leg strength. Adding a bicep curl to the movement increases the number of muscles recruited and enhances caloric burn.

●     Stand with feet about hip width apart. Bring the kettlebell into the goblet position, grabbing hold of the handle on either side.

●     Squat down while keeping the chest up and weight in the heels. An easy way to determine proper depth is to bring the elbows to the inside of the knees. The spine should stay neutral.

●     Perform 3-5 bicep curls at the bottom of the squat position.

●     Drive into the ground to come back up to standing position, contracting the glutes and fully extending the hips.

●     Perform 8-10 reps, with 3-5 curls per rep, for one full set. Complete three sets. 

Alternating Chest Press

A variation on the traditional chest press, the alternating chest press requires more stability of the shoulders and core. Keep your back flat to the ground and core tight as you perform the press.

●     Sit on the ground and insert the hands fully through the handles of the kettlebells, so that the handle is diagonal across the palm. The kettlebells should be resting on the forearms.

●     Lay flat on your back with your elbows at your sides and the weight of the kettlebells stacked over your elbows. Keep the knees bent and feet planted on the floor.

●     Press the right arm overhead while keeping the left elbow on the floor.

●     Press your left arm fully overhead while simultaneously lowering your right arm to a 90 degree angle, identical to the movement you just completed with your left arm.

●     Perform 8-10 reps on each arm to complete one set. Perform three sets.

Single Leg Deadlift

●     Start in a standing position with a kettlebell in one hand.

●     Reach the kettlebell for the floor by hinging at your hips and lifting the leg on the same side that you are holding the kettlebell. Keep the muscles of the lifted leg engaged by squeezing the quad and flexing the foot.

●     Ensure back is flat, standing knee is slightly bent, and hips drive back to engage the standing leg’s hamstring and glute.

●     After you tap the kettlebell to the floor (or however far down you can go while maintaining a flat back), rise back up to the standing position with control.  

●     Perform 8-10 reps on each leg to complete one set. Repeat for three sets.

Video- Single leg deadlift

Be sure you are using proper form to avoid injury during this workout. If you don’t feel challenged after completing this workout, you can increase the kettlebell weight or the number of reps for each exercise. After the workout, cool down for 5-10 minutes with easy cardio and static stretching. For more workout routines, keep checking our blog for part 10 of our Kettlebell Workouts for Men series.

About Kettlebell Kings

Kettlebell Kings is a premium-quality kettlebell and kettlebell content provider, based in Austin, Texas. You can view our equipment, kettlebell how-to’s, and get expert advice at https://www.kettlebellkings.com and https://www.kettlebellkings.com/blog/

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