Squats, deadlifts and presses are the basic exercises of any muscle-building program. But what if we told you there was a way to increase the effectiveness of your daily workout? A simple addition of kettlebells to your daily workout routine can be a game changer. Kettlebell exercises can not only help you build muscle, but also increase your strength and burn fat. It helps activate multiple muscles at once, giving you a full-body workout. In general, kettlebell exercises are the best way to gain muscle!
Best Kettlebell Exercises to Build Muscle
Here we have listed the 5 best exercises you can perform with a kettlebell 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 for building muscle and burning fat. This kettlebell exercise not only targets your glutes, quadriceps and hamstrings, but also works 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 into a squat position. Be careful not to twist your spine as you squat. Now to return to your starting position, push through 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 Swing 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. Moreover? 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 flex your hips, bending your knees slightly. At the same time, swing the kettlebell between your legs, keeping your back straight and your core engaged. Now exhale and push your hips forward, lifting your body to a standing position and lowering the kettlebell to shoulder height. This movement targets your entire body and helps you achieve your goal.
3. Deadlift with kettlebell
The kettlebell deadlift is a strength training exercise known for its muscle-building potential. It activates your lower back, hamstrings, glutes and calves.
To perform this exercise, place two kettlebells on the floor in front of you between your feet. Now bend over and grab the handles of the kettlebells, keeping your back straight. Lift the kettlebells with your hands and lift your body to a standing position. Bend your knees again and lower the kettlebell back to the floor. Continue this movement for 12-15 repetitions.
Also read: Add a kettlebell to your training and get these 5 benefits in return
4. Side lunges with kettlebell
Lateral lunges with a kettlebell offer a great way to work the quadriceps, adductors and glutes while improving hip mobility.
To perform this exercise, hold the kettlebell in front of your chest with both hands. 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 an excellent upper body exercise that targets the shoulders, triceps and upper chest.
To perform this exercise, start by raising the kettlebell to shoulder height, with your palms facing in toward your face. With your shoulder width apart, press the kettlebell overhead while straightening and holding your core and back. Lower the kettlebells back to the starting position. Repeat this exercise.
5 best kettlebells you can even add to your home gym
1. Kakss Kettlebell with vinyl half coating, 6 KG
The Kakss Vinyl Kettlebell is an excellent choice for both beginners and experienced lifters. The 6kg weight is suitable for people new to kettlebell training, and the half surface area provides a comfortable grip. With this tool you can perform various exercises for muscle building.
2. Symactive solid kettlebell with neoprene coating, 8 KG
Symactive’s 8kg kettlebell, coated with durable neoprene, is the best option for those looking to step up their muscle-building game. The neoprene coating not only protects your floors, but also ensures a secure grip during intensive training. With this kettlebell you can train different muscle groups, improving both strength and endurance.
3. Flexnest The Flexikettle adjustable kettlebells
The Flexikettle from Flexnest is a game-changer for those looking for versatility in their muscle-building routine. This adjustable kettlebell allows you to add or remove weight plates ranging from 2.5kg to 12.5kg, making it suitable for users of all fitness levels. The adaptability allows you to gradually challenge your muscles over time.
4. JIMWALT Jimwalt Premium Neoprene Kettlebells with half coating, 10 KG
Jimwalt’s Premium Kettlebells are another good option. The 10kg option offers a significant challenge for building muscle mass, while the neoprene half coating ensures a secure and comfortable grip. These kettlebells are perfect for compound movements like kettlebell swings and Turkish get-ups.
5. Symactive solid kettlebell with vinyl coating, 14 KG
For those looking to push their muscle building limits, the Symactive 14 KG kettlebell is an exceptional choice. The solid shape, vinyl coating and wide handle make it a reliable and comfortable option. With this heavy kettlebell you can perform intensive training that promotes muscle mass and strength.
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