Kettlebell Workouts For Men

There are dozens of exercises you can do with the kettlebell. One exercise will be better than the other exercise. If you are training for a sixpack, you need to do other exercises than when you want to train the entire body. We will work out 10 popular kettlebell exercises for you. The number of times you need to repeat the exercise differs by train.

This is the program in the Netherlands and Belgium to get a visible tight and flat belly.

One Arm Swing

With this exercise you can train your shoulders, back, chest and abdominal muscles. Stand apart with your legs so your feet are about to shoulder width. Your legs must be bent slightly. Hold the kettlebell with one hand and hang it between your knees and tighten your body. Swing the kettlebell as high as possible above your head. Hold the kettlebell at the highest point of your swing. Let the kettlebell drop again to the knees and keep repeating the exercise.

Two Arm Swing

The Two Arm Swing is ideal for training the muscles in the lower back. The feet should be on the shoulder width and the chest must move forward. Hold the kettlebell with 2 hands and bend the knees slightly. Swing the kettlebell up to eye level and lower the weight between your legs. During the exercise you must keep your arms stretched. The power must come from your body and your shoulders.

Split Squat

With this exercise you must hold the kettlebell in your right hand and press your chest. Stretch your right leg to the back. Your left foot places something for your body. Then you make knee bends. This changes you by holding the kettlebell in your left hand and putting your left leg behind your body. See the video below.

Windmill

In this exercise the focus is on the (oblique) abdominal muscles, the lower back and the legs. Put the kettlebell on the ground for you. Put your toes on the side of the kettlebell. Stretch your left arm upwards and keep your left leg tight. Keep the left arm up and bend to the ground to lift the kettlebell with your right hand, and stand upright. Then bend back to the ground with the kettlebell and put it back on the ground. Keep repeating this movement. Then move the kettlebell to your left hand.

Thruster

Hold the kettlebell in your left hand and squeeze the weight against your chest. Put your feet on hip width. Then bend your knees until you are almost on the ground. Stand again and stretch the arm where you hold the kettlebell until your arm is fully stretched upwards. Slowly lower your arm and bring the weight back to your chest. Then change with the other hand.

One Arm Press

Grab the kettlebell in one hand and bring it to your chest. The kettlebell must rest on the outside of your forearm. Then you go through the knees and go up the arm where you put the kettlebell in. You're going to power lifts with the kettlebell. Then slowly lower your arm to your chest. Repeat this exercise a few times and then change to the other arm.

Front Squat

Hold the kettlebell in one hand and apply the weight to your chest. The feet must be at hip width. In this exercise, you can also support the weight with the second hand. Pull the shoulder blades toward each other and bring your knees forward. Then punch your knees. Do not go too far, because there should be some pressure on the leg muscles. Repeat this exercise 5 times. Now hold the kettlebell in your other hand to the chest and do the exercise again 5 times.

Seated Sit Up

This exercise is aimed at the straight abdominal muscles. Grab the kettlebell with two hands on the sides of the handle. Sit straight with your legs forward. Put the kettlebell against your chest. Then go to sit-ups. You do not have to bend until you lie. It is important to adjust the exercise to the signals that your body delivers. Put this mat on the ground for this exercise.

Lunges

Grab the kettlebell in your left hand and bring the weight to your chest. With your right foot, take a big step forward. Place your body weight on your right leg and bend your right knee. Because of this you will stretch your left leg. Bend until your left knee hits the ground. Then you push your body back with your right leg. Repeat this exercise 8 times and then move the kettlebell to your other hand and do the exercise now the other way around.

Clean

Hold the kettlebell against your chest with one hand. Then throw the kettlebell between your legs through to the back of the body. As soon as you swing the kettlebell forward, bend the arm into your weight and bring the kettlebell back to your chest. This exercise resembles the One Arm Swing, but the difference is that at the Clean, the kettlebell brings back to your chest in one move.