Full Body Kettlebell Workout | Gymammo

Kettlebell workouts are a great way to get in shape.

The full body kettlebell workout described in this article is perfect for people who have limited space. These exercises can be done in a few minutes, which is perfect for people who don't have time to go to the gym every day.

Kettlebells are weight-lifting tools that provide an effective workout for your entire body. You can do them at home with just a kettlebell and some space. The best thing about kettlebell workouts is that they don't require any special training or workout equipment, so you can do them anywhere.

What is a Full Body Kettlebell Workout

A kettlebell full body workout consists of two types of exercises: ballistic and grinds. Ballistic exercises are the ones where you swing the weight up in an explosive motion, while grinds are the ones where you hold it in your hands and use your whole body to move it up and down.

Exercises like squats, deadlifts, swings, cleans, and snatches are all ballistic exercises while exercises like presses, bent-over rows, lunges and overhead presses are grind type exercises.

Benefits of Full Body Kettlebell Workout

Full body kettlebell workouts are great for strength training and weight loss. They also help with muscle building, flexibility, and balance.

The main benefit of a full body kettlebell workout is that it incorporates all the major muscle groups in one session. This makes it a great workout for those who don’t have a lot of time to exercise, want to lose weight quickly, or build strength.

A full body kettlebell workout provides a variety of other benefits, including:

  • Improved strength and muscle tone
  • Enhanced flexibility and range of motion
  • Increased bone density
  • Improved balance and coordination
  • Decreased risk of injury

5 Best Exercises with Kettlebells

A kettlebell workout doesn't require a lot of equipment. You can actually do it with just one kettlebell and space - and that's all you need to get started.

1. Kettlebell Deadlift

Kettlebell Deadlift | Gymammo

Muscles Involved

Deadlift is a compound exercise that primarily works the muscles of the lower back, glutes, hamstrings and quadriceps.

The kettlebell deadlift is a variation of the traditional deadlift with an emphasis on strengthening the hamstrings and glutes while also building grip strength.

How to Perform a Kettlebell Deadlift

To perform a kettlebell deadlift you need to 

  1. Grip the kettlebell with both hands in front of your body and stand with your feet shoulder width apart.
  2. Your knees should be bent at about 45 degrees and your back should be straight but not too arched.
  3. Lift the kettlebell off of the floor by extending your hips, keep your head up and look forward as you hinge back at the hips to bend over at about 90 degrees.
  4. The key is to keep your arms straight throughout this movement, as this will help put more emphasis on the hamstrings and glutes.
  5. Return to the starting position and repeat as many reps as you can.

Form, Tips and Best Practices

  • Keep your back straigns to prevent any injuries.
  • Avoid jerky movements, it is better to reduce weight and complete movements smoothly.

Variations

Deadlift can be performed with two, lower weight kettlebells instead of one. Use the same form and  technique to perform the exercise.

2. Kettlebell Row

Kettlebell rows are a great way to work your back and your biceps at the same time, which is why they're one of our favorite exercises. They're also a great alternative to barbell rows because they don't require as much upper body strength.

Kettlebell Row | Gymammo

Muscles Involved

The kettlebell row is an exercise that mainly targets biceps, lats and lower back muscles. It can also involve other muscles depending on how you do it.

How to Perform a Kettlebell Row

  1. Start by holding a kettlebell in each hand, bending slightly at your knees and at your torso.
  2. Hold your arms straight down with kettlebells and then slowly lift the kettlebells to your sides.
  3. Hold for a quick moment at the top position, squeezing your back muscles.
  4. Then lower the kettlebell back to the starting position and repeat as many reps as you can.

Form, Tips and Best Practices

  • Exhale when lifting kettlebells and inhale when moving the weight down.
  • Keep your back straight to prevent any injuries.
  • To get a better stretch in your shoulders and chest, you'll also want to fully extend your arms as you pull them up from a bent position.

Variations

Kettlebell row can be performed with one hand at a time. This variation will involve core muscle more in order to balance the body and keep your back straight.

3. Kettlebell Push Press

Kettlebell Push Press | Gymammo

Muscles Involved

The kettlebell push press is a great exercise for the shoulders, chest, triceps, and core. In addition to the muscles listed above, the kettlebell push press also works your obliques.

The movement of this exercise is similar to a military press in which you are pushing a weight away from your body. The difference is that you will be using a kettlebell instead of dumbbells or a barbell. The goal of the kettlebell push press is to lock out your arms at the top of the movement.

How to Perform a Kettlebell Push Press

  1. Stand with your feet shoulder width apart and hold two kettlebells at your shoulders.
  2. Then push up the kettlebells above your head.
  3. Lock out your arms at the top of the movement for a moment.
  4. Then lower the kettlebell back to the starting position and repeat as many reps as you can.

Form, Tips and Best Practices

  • Try to keep your legs straight and use only your hands to push the kettlebells.

Variations

You can perform this exercise with one hand at a time. one  hand variation will involve core muscle more in order to balance the body and keep it straight.

Another variation is when you push kettlebells above your head alternating each hand.

4. Kettlebell Floor Press

Kettlebell Floor Press | Gymammo

Muscles Involved

Kettlebell floor chest press is a great exercise for the chest, shoulders and triceps. It also helps to strengthen the core muscles.

How to Perform a Kettlebell Floor Press

  1. Start by lying on your back with your knees bent and feet flat on the ground. Hold a kettlebell in both hands in front of your chest with your arms extended out to the sides and elbows bent at 90 degrees.
  2. Press kettlebell up, straightening arms and pressing it above head while keeping elbows close to ears and maintaining a tight core throughout the movement.
  3. Lower kettlebell back down to starting position, bending elbows at 90 degrees again as you lower it back down to starting position.
  4. Repeat as many reps as you can.

Form, Tips and Best Practices

  • Keep your upper body still during this exercise but don't be afraid to let those knees go diagonal.

Variations

You can perform this exercise by pushing kettlebells above your head alternating each hand.

5. Kettlebell Front Squat

Kettlebell Front Squat | Gymammo

Muscles Involved

The kettlebell front squat is a compound exercise that primarily targets the quadriceps and glutes.

How to Perform a Kettlebell Front Squat

  1. Stand with your feet shoulder width apart and hold two kettlebells at your shoulders.
  2. Squat down as low as you can.
  3. Hold down for a moment in the lowest position.
  4. Then stand back up to the starting position and repeat as many reps as you can.

Form, Tips and Best Practices

  • Do not lift your heels while performing a kettlebell front squat.
  • Use your core muscles to help stand back up.
  • Make sure that your knees stay over your toes while doing this exercise.

Variations

Front Squat can be performed using a single kettlebell. In this variation, you will hold the kettlebell between your tights with both hands and use your leg muscles to move down and back up. Make sure to hold your back straight.

FAQs

What is the point of kettlebells?

Kettlebells help build stronger forearms and grip. Kettlebells have a ticket handle than barbell or dumbbells, therefore it requires more strength in your forearm and grip to hold it and maneuver with it.

Why use kettlebells for a full body workout?

People choose kettlebells for a full body workout because they require small space to store, yet provide a good amount of weight for a productive workout. You can easily burn up to 400 calories in under 30 minutes using kettlebells if your goal is to lose weight.

Are kettlebells good for beginners?

Absolutely yes. Kettlebells provide enough weight for beginners to master form and build strength before moving on to move complex exercises. Plus, kettlebells are cheaper to buy and do not require much space to store at home. Beginners, however, need to primarily focus on proper form to reduce the possibility of injuries before anything else.

Do I need one or two kettlebells?

You can perform pretty much any exercise with a single kettlebell and get great results for strength, fat loss, and overall health.

What are the disadvantages of using kettlebells?

Kettlebells should not be your choice if you have prior back or other injuries. Kettlebells are also should be carefully used for complex exercises. This is why it is important to carefully select the weight and always focus on proper form when performing any exercise.

Conclusion

Kettlebells are a great way to get in a full body workout. It is easy on the joints and can be used for a variety of purposes, including cardiovascular training, strength building, flexibility training, and overall health. The best kettlebell exercises for a full body workout are squats, deadlifts, rows, and presses. These exercises will target all of the major muscle groups in your body.

It is important to have good form when doing any of these exercises. You should keep your back straight and your abs tight while performing these exercises to avoid injury. 

The benefits of using kettlebells are that they can be easily stored in a home gym. They are very versatile, and there are many exercises that can be done with them. The downsides of using kettlebells is the cost to buy them, but if you use them often enough, the cost will pay off.

 

Founded to enhance your workout, Gymammo made it their goal to design, produce, and distribute ready-to-wear athletic apparel made for all workouts. 

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