In the fitness industry kettlebell training has grown in popularity. As a result, you may question how to become a certified kettlebell instructor.

Throughout this article, we’ll discuss how to become a kettlebell instructor by discussing:

• Step 1-Understanding The Role Of A Kettlebell Instructor
• Step 2-Qualifications Required To Become A Kettlebell Instructor
• Step 3-Kettlebell Instructor Coverage Is Required
• Step 4-What Positions You Can Undertake As A Kettlebell Instructor
• Step 5-Kettlebell Instructor Career Progression To Maximise Your Earning Potential

Before we begin, did you know you can begin your kettlebell instructor career with a Personal Trainer Diploma? You can also learn about the full range of courses we offer by downloading our 2025 course prospectus.

Step 1- Understanding The Role Of A Kettlebell Instructor

Your journey to become a kettlebell instructor begins by understanding the definition of the position and the responsibilities associated with the role.

First, a kettlebell instructor teaches kettlebell-based group fitness classes. Within the role, they’re responsible for many tasks, including:

• Organising and conducting classes
• Motivating class members
• Tracking and assisting class members’ progress

To carry out these responsibilities effectively, you’ll need to possess the following skills:

• Confidence-this is essential to controlling the groups of students you teach since it shows your expertise and increases the likelihood of people following your instructions.
• Ability to clearly explain complex movements-this will allow you to physically and verbally demonstrate kettlebell movements to either beginners or experienced kettlebell enthusiasts.
• Motivation-this can help encourage beginners to gain confidence in performing kettlebell exercises with words of encouragement.
• Organisation-this can help you structure warm-ups, main components and cooldowns of a class to optimise people’s performance.

You can find employment as a kettlebell instructor by seeking employment through a fitness company or working in a self-employed position.

We’ll explore your career options in step 4 later but first, let’s discuss the type of qualifications you need so you can understand how to become a kettlebell instructor.

Step 2- Qualifications Required To Become A Kettlebell Instructor

After learning the responsibilities of a kettlebell instructor, you’ll need to learn how to become certified.

There are three qualifications to help with your development, these are:

• Level 2 Gym Instructor
• CPD Kettlebell Training
• Level 3 Personal Trainer

Let’s explore these qualifications in more detail and how they can benefit your development as a kettlebell instructor.

A Level 2 Gym Instructor Starts Your Journey To Become A Kettlebell Instructor

A level 2 Gym Instructor Qualification is essential to get a job as a fitness instructor, without one, a gym or leisure centre won’t be able to employ you.

This allows you the opportunity to become a group fitness instructor and gain experience running classes with large numbers of people that will complement your future kettlebell classes.

It’s important to recognise this qualification as the first step onto the fitness career ladder. As you’ll read later, employers want to employ staff who can provide a wide range of services.

A CPD In Kettlebell Training Is Beneficial When Becoming A Kettlebell Instructor

After becoming qualified as a personal trainer, you will have a strong understanding of fitness. However, to become a successful kettlebell instructor, it’s a good idea to gain specialist knowledge.

OriGym’s kettlebell instructor course is CIMSPA-endorsed and Ofqual-regulated, so you can confidently apply for jobs!

OriGym’s CPD in Kettlebell Instructing can help you become an expert by teaching you:

• The history of kettlebell training
• Benefits of kettlebell training
• How to perform and identify kettlebell movements
• How to plan and deliver kettlebell classes for beginner, intermediate and advanced students

We offer a kettlebell instructor training course at OriGym, so you can begin your journey as a kettlebell instructor right away!

The only prerequisite to enrol on this CPD course is to have a Level 2 Gym Instructing qualification.

A Level 3 Personal Trainer Qualification Can Increase Your Employment Prospects

The next step in your fitness career journey may involve achieving a Level 3 Personal Training qualification.

A level 3 qualification compared to the level 2 qualification, gives you greater freedom to work with clients, including:

• The ability to train clients on a one-to-one basis
• Creating a tailored training plan
• Helping clients achieve specific exercise goals

This qualifies you to work as a personal trainer, which is essential to train clients one to one, such as this job advertised by Gokay Fitness:

After you’ve read this job description, you’ll see that they require the successful applicant to be Level 3 qualified to work as a personal trainer/class instructor.

The qualification can act as a stepping stone to achieving the goal of becoming a successful kettlebell instructor.

Employers rarely hire kettlebell instructors exclusively but instead, look for qualified personal trainers.

Without a Level 3 qualification, you simply won’t fit these criteria as it will help teach kettlebell classes as well as provide a strong foundation in fitness knowledge.

A level 3 qualification can also help increase your career opportunities, helping you stand out from the compeition. This means you’ll have a greater earning potential as you’ll possess a greater range of skills and the ability to offer more services.

Most employers will require that your qualification is accredited and regulated by the relevant bodies indicating a course meets the industry standards of education in fitness.

This means that the course is endorsed by CIMSPA (the UK’s professional body for health and fitness) and regulated by an Ofqual-approved awarding body, such as Focus Awards.

OriGym’s Personal Training Diploma gives you both your Level 2 and 3 qualifications in as little as four weeks. This is a great option if you want to understand how to become a kettlebell instructor in the UK quickly!

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Keeping in theme with our article, here’s some more related to kettlebell training:

• 13 Best Kettlebell Exercises for Arms
• 13 Best Kettlebell Workout DVDs Of 2025
• Full-Body Kettlebell Workout For Any Fitness Level

Step 3- Kettlebell Instructor Coverage Is Required

Once you’ve achieved your qualifications to become a kettlebell instructor, you’ll then need to secure insurance.

There are different forms of insurance that you’ll need to purchase to make sure you’re covered for all types of claims, these include:

• Public Liability Insurance
• Public Indemnity
• Personal Accident Insurance
• Loss of Earnings Insurance
• Equipment Insurance

Let’s explore these in further detail to understand what they cover and the costs associated with each one.

Public Liability Insurance Can Help You Against Any Claims Made Against You

Public liability insurance is the first form of insurance you should secure as a kettlebell instructor.

This will provide you with financial coverage should a claim be levied against you, in the event you:

• Injure a gym member who is participating in your class
• Damage or loss of property owned by a gym member

In the event one of these scenarios occurs, public liability insurance can assist you with replacing the property or any legal costs associated with a claim.

You might, for example, be training people in a kettlebell class and a member of the group drops a kettlebell on their foot and injures themselves.

This person, as a result, could claim you as their injury happened whilst attending one of your classes.

Accidents can occur, no matter how hard you try to create a safe environment for your class members.

You can suffer a financial setback without public liability insurance, which might harm your capacity to succeed in business or your profession. Nonetheless, you will be protected against such lawsuits if you have public indemnity insurance.

AXA Insurance is an insurance provider you may want to secure public liability insurance, as they’ll be able to cover you for the following:

Once you’ve secured your public liability insurance you’ll need to secure public indemnity insurance next.

Public Indemnity Insurance Can Help You Against Claims For Incorrect Advice You Give

Indemnity insurance covers claims made by gym members who feel they received poor advice that resulted in injury or illness.

This type of insurance will apply to any kettlebell classes you instruct but also to any personal training clients you work with too.

Claims could be made against you if you worked as a kettlebell trainer and:

• You demonstrated incorrect kettlebell exercises for a class member to carry out at home which later resulted in their injury.

If you worked as a PT, this type of personal trainer insurance would be useful if you:

• Gave poor advice on how to perform an exercise
• Didn’t help a client achieve their fitness goals based on the tips you have them

The following scenarios would be covered with Hiscox‘s: professional indemnity insurance when you read what they provide:

Regardless of the professional knowledge you may possess, providing inaccurate advice to clients is always possible.

Professional indemnity insurance provides you with financial coverage should a client or gym member claim you, following the advice you give them.

Personal Accident Insurance Protects You In Case You’re Unable To Work

Whilst it’s professional to secure insurance in the event a client or gym member is injured under your supervision, it’s also important to get coverage for yourself.

This is why it’s important to have personal accident insurance which covers you in the event you become ill or suffer an injury whilst you’re working.

This type of insurance will cover any small injuries you suffer that temporarily place you out of work but also long-term injuries that affect your ability to work.

In the event you’re injured, it will cover treatments and rehabilitation costs associated with your recovery.

You may, for example, twist your ankle whilst performing a kettlebell exercise which temporarily prevents you from working.

Following a consultation with your doctor, you may need physiotherapy on the affected area for the next couple of months to assist with your recovery.

This could prove costly if you don’t have this insurance, however, with it, your physiotherapy costs will be covered including any treatments and medication you might need. The cost of this insurance will vary between insurance providers and your policy.

Insure4Sport’s personal accident insurance, for example, can provide you with cover for up to £50,000 including the cost of treatment and rehabilitation:

Nobody is immune to experiencing an accident that prevents them from working. In the event the worst should happen, personal accident insurance can support you.

Loss Of Earnings Insurance Provides You With An Income In The Event You Can’t Earn Your Salary

If you experience an injury working as a kettlebell instructor, there could be a period where you’re unable to work whilst your recovery.

As a result, this will impact your ability to earn money as you may be out for several weeks until you’re fit to return to work, which the loss of earnings will cover you for.

You may, for example, experience a serious injury during a kettlebell class, which after an appointment with your doctor, advises you to rest for several weeks at home.

This could have financial consequences for you as without loss of earnings insurance, you could find yourself without money to cover your basic needs.

Loss of earnings insurance can assist with costs like these, providing you with financial coverage until you’re able to return to work.

Insure4Sport, for example, can provide you with a year of loss of earnings insurance, should you find out yourself injured and out of work:

Despite your best efforts, accidents can happen that have a financial impact on you. For this reason, you must have personal accident coverage.

Equipment Insurance For Helps Provide Coverage For Equipment You Need To Carry Out Your Duties

If you’re working in a self-employed capacity that requires you to use your equipment, you’ll benefit from purchasing equipment insurance.

This form of insurance covers you in the event your equipment is lost, stolen or damaged. It can provide coverage for your kettlebells or a laptop you use for work, for example:

• When you’re running a kettlebell class from your place of business and you discover that your kettlebells have been stolen.
• Your laptop is damaged whilst preparing for an upcoming class

There is no fixed rate for this type of insurance as providers will offer different prices to purchase equipment loss insurance.

This will be determined by the value of the equipment they can insure or whether they offer replacement equipment too.

Insure4sport, for example, offers to replace any equipment that you own that is valued up to £2,500 each:

Before purchasing this equipment insurance, it’s important to make sure the policy you’re looking for covers the costs of your equipment and the ability to have it replaced.

Step 4- What Positions You Can Undertake As A Kettlebell Instructor

Once you’ve secured the correct insurance to operate in the fitness industry, you’ll then need to find a position as a kettlebell instructor.

Since kettlebell instructors are rarely sought after, it’s difficult to provide an average salary for this position, so it might be worth estimating your earning potential around a fitness instructor position.

According to Indeed, the average hourly rate for a fitness instructor is £14.95, with the potential to earn a maximum of £30.25 per house.

There are different types of positions you can undertake to become a kettlebell instructor, these include:

• Working as a personal trainer who specialises in kettlebell training
• Running a kettlebell training club or gym
• Holding online kettlebell classes

Let’s look at these job titles in further detail.

Working As An Employee Full-Time At A Gym

If you’re looking to work in a gym or fitness centre as a kettlebell instructor, you’ll likely be working as a fitness instructor who can deliver classes.

As we mentioned previously, if you’re searching for kettlebell instructor jobs only, you’ll have a hard time finding an employer looking to recruit an employee for this sole purpose.

However, if you search for fitness instructor jobs, you’ll find that employers are looking for experienced fitness instructors who can deliver other services to members, including kettlebell classes.

If you lived in Birkenhead, for example, you could apply to become a fitness instructor at PureGym, allowing you to deliver kettlebell classes, amongst others:

If you were to apply for this type of position, it’s important to make sure you’re qualified in others of fitness, we’ll touch up this in step 5.

The average salary of a fitness instructor is £23,289 according to Glassdoor which is a great starting salary for a fitness professional in entering the industry.

Start A Kettlebell Training Club Or Gym

Starting your kettlebell training club or gym is a great way for you to work as a kettlebell instructor.

This will give you the freedom to deliver kettlebell classes that you believe will be beneficial to the members who join your club or gym.

Jason Elliott at Personal Trainer Wirral, for example, delivers kettlebell training as a separate service to his work as a personal trainer:

This is a brand you could emulate, providing kettlebell classes as stand-alone sessions whilst offering personal training as a separate service.

Starting your kettlebell training club or your own business is no easy challenge and would need several years of experience in the industry. This is because you’ll need to be confident in delivering instructions but also competent in other elements that come with starting a business such as finances, administration and marketing.

Offer Online Kettlebell Classes To Maximise Your Earning Potential

Another role you could undertake as a kettlebell instructor is by offering online classes. It’s becoming increasingly popular as more clients want to train from their homes.

Offering online kettlebell classes allows you to expand your client base as you’ll be able to train people who may not be able to travel to your place of business which helps increase your client retention rates.

Exclusively offering online kettlebell classes allows you to work in the area of fitness that you are passionate about and identify a gap in the market that you can cater to.

Bath Kettlebell Bootcamp, for instance, offer a 4-week training programme that people can attend online:

It’s also possible for you to adopt this type of programme, not only will it provide a stable income but it will also provide guaranteed numbers for your online classes.

Step 5- Kettlebell Instructor Career Progression To Maximise Your Earning Potential

After you’ve settled into your role as a kettlebell instructor, you’ll want to start to find ways to maximise your earning potential. Below we’ve listed some of the opportunities available to you.

Gaining Additional CPD Qualifications Can Help You Earn More

Alongside your CPD in kettlebell instructing there are some other OriGym CPD courses that you could enrol on including the likes of Medicine Ball Training.

Whilst not directly related to kettlebell training, a lot of the skills you’ll learn in these courses are certainly transferable to kettlebell training.

These kinds of classes can also involve a mix of different strength training and cardio exercises performed in a circuit, with rests in between each set of exercises. This subsequently means that instructors who can teach circuit classes are very in demand!

CPD courses can also increase your chances of landing a job in a gym or fitness centre. As we’ve previously mentioned, you will rarely be exclusively teaching kettlebell classes.

Most gyms will be looking for someone who can teach a variety of classes, so if you’re able to complete additional CPD courses, you are immediately more appealing to an employer!

If you’re self-employed this would also be a great opportunity to offer additional services to increase your business’ revenue!

Complete A Level 4 Course

If you’re looking to offer services for a niche market in the industry, you may want to complete a nutrition course with OriGym.

This would be a great opportunity to learn a new set of skills that would give you a competitive edge in the job market but crucially, if you’re self-employed it also creates a new revenue stream.

After you’ve learned about meal prep and planning and nutrition guidelines, you could offer nutrition advice and guidance for clients, alongside your kettlebell services.

Ben Malton, for instance, offers something similar. Alongside his PT services, he offers dietary services to increase his revenue:

So if you’re looking to progress your career there are plenty of qualifications you can complete with us at OriGym to help you take your career to the next level in the fitness industry.

Before You Go!

Now that you’ve read this article, we’re confident that you have all the information you need to understand how to become a certified kettlebell instructor.

Remember, no kettlebell instructor’s journey can begin until they’ve completed their qualifications. Get started on your journey fast by qualifying with our Personal Trainer Diploma!

You can also learn about OriGym’s full range of courses by downloading our free course prospectus.

Looking for the best kettlebell workout DVD to buy in 2025? Here at OriGym, we have got you covered.

Whether you’re a fitness fanatic or you’re completely new to the world of health and fitness, we can assure you that there is something for you on our list!

But before we get stuck in, why not take your passion for fitness to the next level?

Check out our CIMSPA accredited Personal Trainer Diploma and kick-start an exciting new career. Want to know more about the courses that you can study with us here at OriGym? Download our free prospectus now.

13 Best Kettlebell DVD Workouts

If you’re wondering ‘what is the best Kettlebell workout dvd?’, you’re in the right place.

From workouts for beginners to more intense exercises for those of you who can confidently swing a kettlebell or are looking to become a group fitness instructor, we’ve reviewed all of the best kettlebell DVDs.

There’s no need to waste your money on a workout DVD that you’re only going to watch once.

Instead, check out our kettlebell workout DVD reviews to find the very best option for you. Let’s get stuck in!

#1 Kettlebell For Beginners With Ellie Crawley

If the name didn’t already give it away, this in-depth workout DVD is a strong contender for the best kettlebell workout DVD for beginners in 2020.

Created by personal trainer Ellie Crawley, ‘Kettlebell for Beginners’ is ideal for those who are complete beginners to kettlebell training, made up of 5 workouts, as well as separate warmup and cool-down sessions.

All of these workouts are specifically designed to teach you everything you need to know about training with kettlebells while also helping you to build strength and get fit.

So for anybody looking for a Kettlebell basics DVD, this is a great option.

In the warmup, Ellie demonstrates how to properly use the kettlebell and perform a kettlebell swing, which prepares you for the main training session.

This is then followed by a set of 5 workouts, which include:

• Two Upper Body sessions, each of which is 10 – 11 minutes long and designed to strengthen your arms, chest, and back.
• A Full Body session which is 12 minutes long. This session works on strength, mobility, flexibility, and coordination.
• A Lower Body session that is 11 minutes long, and focuses on strengthening your glutes, quads, and hamstrings.
• A Core section which is also 11 minutes long, and is designed to strengthen and define your abdominals.

After you have completed your workout, the DVD also includes a cool-down session, where Ellie will take you through how best to stretch out your muscles to prevent soreness and injury.

As we mentioned a little earlier, this ultimate kettlebell workout DVD is designed specifically with beginners in mind, so this could be an ideal kettlebell pregnancy workout DVD if you need to take it slow.

However, if you fancy more of a challenge, it is also possible to increase the intensity and difficulty of the workouts by using a heavier kettlebell.

This makes this DVD a great option to stick with as your fitness and overall strength improves.

Furthermore, this workout DVD is also available for purchase on amazon prime, so you can still do all of the workouts if you don’t have a DVD player!

Length of workout(s): 10 – 12 minutes

Price: £10.00

#2 Kathy Smith: Kettlebell Solution

Kathy Smith’s Kettlebell Solution is the most affordable kettlebell DVDs on this list. Kettlebell training is perfect for engaging your entire body, which is why Kathy Smith’s workouts are so effective for both building strength and burning fat.

Her DVD and is designed for building strength, weight-loss, and general wellness.

If you’re looking for a 20 minute Kettlebell workout DVD, this is a great choice! On this disc, you get 4 x 20-minute workouts, each of which are designed to target a different part of the body. The workouts include:

• Upper Body
• Buns & Thighs
• Core
• Fat Burning

These workouts are great on their own if you are pushed for time, or, if you are looking to increase the intensity, you can do multiple workouts in one session to really get a full-body burn.

Whilst this is a great kettlebell DVD for beginners, it is easy to increase the difficulty if you are in need of a more challenging training session. Simply increase the number of reps you are performing for each movement or use a heavier kettlebell.

Need inspiration for your next workout in the gym? Try this full-body kettlebell workout for any fitness level!

Length of workout(s): 20 minutes

Price: £3.89

#3 Ultimate Kettlebell Workouts for Beginners

If you’re completely new to the world of kettlebells, this DVD is perfect for you!

Designed by Hollywood personal trainer, Paul Katami, this kettlebell DVD workout moves at a fairly slow pace and is focused on teaching you the correct technique.

The DVD contains 3 separate workouts, all of which are 25 minutes long and come with step-by-step instructions. The workouts are all focused on providing an in-depth introduction to kettlebell training by teaching the correct form and technique.

Each workout also comes with safety tips so that you can push yourself during your workouts without fear of injuring yourself.

The first is a great beginner Kettlebell workout DVD as it contains tutorials that take you through the correct technique for different kettlebell movements.

The second then puts those movements into some simple drills and combinations and, lastly, the third workout is a little more intense, focusing on helping build core strength.

Once you are comfortable with all of the workouts, it’s really easy to increase the intensity by adding more weight and repetitions.

If you aren’t already convinced that this is one to watch, another great feature of this kettlebell workout DVD is that it is available for purchase on amazon prime so you can still do all of the workouts even if you don’t have a DVD player.

Length of workout(s): 25 minutes

Price: £14.09

#4 Lauren Brooks’ Kettlebell Body

Lauren Brooks is a renowned female fitness coach who specialises in kettlebell training and is dedicated to helping people get in the best shape of their lives.

She has released a number of different workout programmes, but ‘Kettlebell Body’ is the ultimate kettlebell DVD for men and women who want to build strength and power.

Kettlebell Body focuses on the quality of your movements, which is why the DVD comes with a 30-minute demonstration video that teaches you the correct form and technique for each of the exercises.

The DVD also comes with 3 separate workouts, which include:

• KettleSculpt: this is a 22 minute long, strength-focused workout that will help to sculpt and tone your body.

• KettleButts: this is a glute workout, which is also 22 minutes long and helps to build strength in your lower body.

• The Kettlebell Body: this workout is 25 minutes long and is designed to target every muscle in your body, providing you with an intense and challenging training session.

And if that’s not enough, this DVD also comes with a mobility warmup and cool-down section so that you can stretch out your muscles and prevent injury.

This kettlebell workout DVD is perfect for beginners as the detailed demonstration video teaches you everything you need to know about kettlebell training.

However, it is also suitable for those seeking a more intense workout as, if you feel you want to make the workouts more challenging, you can just increase the number of reps or use a heavier kettlebell.

Length of workout(s): 22 – 25 minutes

Price: £30

#5 Jillian Michaels: Shred It With Weights

Jillian Michaels is a world-famous, personal trainer and fitness expert, who is known best for her role as a trainer on the hit show ‘The Biggest Loser’.

Michaels has dedicated her career to helping people reach their fitness goals, regardless of how or where they like to work out.

Her workout DVDs are extremely popular with people all over the world who like to workout at home as they offer an effective, efficient way to get fit without having to leave your living room!

Michaels’ kettlebell workout DVD, ‘Shred it With Weights’, is one of her most popular workout programmes.

It comes with two workouts: Level 1 and Level 2. Level 1 is a beginner-friendly, 28 –minute workout, jam-packed with a variety of kettlebell exercises in 3 circuits.

Similarly, Level 2 is also a 28-minute workout consisting of 3 circuits, however, the skill level of this workout is much more advanced than the first.

What’s good about these workouts is that you can modify the difficulty or intensity of them by switching up the weight of your kettlebells or varying the speed at which you perform the exercises.

Moreover, the ‘Shred it With Weights’ DVD comes with a 10-minute kettlebell tutorial, where Jillian takes you through all of the basic kettlebell movements and demonstrates the correct form for them.

This part especially is really helpful if you’re a complete beginner to kettlebell workouts and you feel you need a little help to get started.

Want to get started with your kettlebell exercises already? These are the 13 best kettlebell exercises to work your arms.

Length of workout(s): 28 minutes

Price: £5.79

#6 Kettlercise Lean In 14

Kettlercise Lean in 14 is one of the best kettlebell workout DVDs for weight loss on the market. It is suitable for people of all abilities and fitness levels who are looking to burn fat from the comfort of their own homes.

The DVD comes with 4 discs and consists of 6 workouts: 2 Beginner Workouts, 2 Intermediate Workouts, and 2 Advanced Workouts.

Disc 1, led by Kettlercise instructor Stacey Waite, is arguably the best kettlebell workout for beginners DVD on this list. The workouts are both 30 minutes long and are designed to introduce you to the Kettlercise ‘Lean in 14’ system.

On disc 2, the intermediate workouts are taken by renowned fitness trainer, Anouska Moore. Just like the beginner ones, they are both 30 minutes each and are focused on building strength.

Disc 3 contains the advanced workouts, which are run by the creator of Kettlercise himself, Guy Noble. These two 30-minute workouts contain a series of intense complexes which are specifically designed to help you burn the maximum number of calories possible.

Lastly, disc 4 is the ‘Instructional Programme’, where trainers, Guy Noble and Mandy Cooke, take you through each movement, showing you the correct technique and form to ensure that you get the most out of the ‘Lean in 14’ workouts.

And just when you thought having 4 kettlebell DVD workouts in one was enough, there’s more!

When you purchase the ‘Lean in 14’ DVD set, you gain access to an online guide, which contains full nutritional support plans, workout plans, and tips on how to get the most out of your training.

Length of workout(s): 30 – 40 minutes

Price: £19.99

#7 Iron Core Kettlebell 

Iron Core Kettlebell is a collection of 4 Sara Lurie kettlebell DVDs, including Kettlebells the Iron Core Way Vol. 1 & 2, Iron Core Warrior, and Iron Core Bootcamp.

Together, they offer a progression of kettlebell workouts, from beginner to advanced level so that you can buy one DVD to see you right the way through your exercise journey.

Kettlebells the Iron Core Way Volume 1 is 52 minutes long in total, with a 7-minute introduction, a 3 and a half minute warm-up, and a 45-minute main workout.

The workout itself is made up of 3 circuits, with each circuit increasing in intensity and difficulty.

The reps in this workout are not high and you are given plenty of rest time between sets, which is perfect if you’re more of a beginner. Once you feel comfortable with this workout, you can increase the intensity of the workout by grabbing a heavier kettlebell.

Kettlebells the Iron Core Way Volume 2 is 45 minutes long in total, with a 6-minute introduction, a 3-minute warmup, and a 39-minute main workout.

This workout is a similar style to the first, but at a slightly higher intensity.

Similar to the first workout, this option is also really versatile. The reps are low and there are plenty of opportunities to take breaks, but if you want to make it more challenging you can use a heavier kettlebell.

Iron Core Bootcamp is a shorter workout, coming in at just 30 minutes long. Because this is aimed at the more experienced fitness fanatics, there is no warm-up or cool-down, so you will have to get creative and do that on your own.

This workout consists of 4 circuits, with 1 – minute rest in between sets, and one shorter ab circuit to finish off the routine.

Iron Core Warrior is made up of 2 different workouts: Warrior 1 and Warrior 2.

Much like the Iron Core Bootcamp, there is no warm-up or cool-down included in either of these workouts.

The Warrior workouts are more advanced than the previous ones, so if you’re new to strength-training it’s best to start with some of the earlier workouts and work up to this.

The Warrior 1 workout is 32 minutes long in total with 4 main circuits and a 1-minute rest in between each set.

If you’re feeling extra motivated, there is also a fifth and final ab circuit to finish with.

As this is one of the more advanced kettlebell workouts on the DVD, you can use a lighter Kettlebell and still ge a really good training session in.

Warrior 2 is a shorter workout at just 28 minutes long, but don’t be fooled, this is the most advanced workout on the DVD.

This workout requires you to have a pair of kettlebells, and it contains some quite challenging movements. For that reason, prior experience with kettlebells is definitely required before attempting this specific workout!

Much like Warrior 1, this workout is made up of 4 circuits, each with a 1-minute rest in between sets, as well as a final killer ab circuit to finish off.

If you think of yourself as a pro when it comes to kettlebell training, why not make it your career! Our blog post explains exactly how to become a kettlebell instructor.

Length of workout(s): 28 – 52 minutes

Price: £14.09

#8 Kettlebell Kickboxing: Scorcher Series 

Kettlebell Kickboxing is a kettlebell workout DVD that was created by martial artist and kettlebell expert, Dasha L. Anderson. Dasha combined her master’s degree in Exercise Science and her experience with martial arts to create this unique style of exercise.

Kettlebell Kickboxing started as an in-person class in New York but has grown immensely over the years.

Now, the brand has 6 different at home programmes, including this particular product which is potentially the best Kettlebell DVD workout for women and men on our list!

These programmes target a range of different fitness goals such as weight-loss, strength gains, and mobility.

One of our favourite things about this product is that it’s suitable for people of all abilities as there is a range of beginner, intermediate, and advanced workouts.

The programmes include a great range of workouts, so you can guarantee that there will be something suitable for you regardless of your fitness or strength abilities.

The ‘Scorcher Series’ is one of their most popular programmes and has been used by many happy customers to help them achieve their goals.

But don’t just take our word for it, there are tons of ‘best kettlebell workout DVD’ reviews and comments for this DVD on Amazon.

The programme promises to help you burn over 800 calories in just a short 25 to 40-minute session. All of which you can achieve with just one kettlebell and plenty of space.

Some features the programme includes are:

• 4 workouts: 25, 30, 35, & 40 min sessions
• A video discussing nutrition, training & form
• A Programme Guide
• A Clean Eating/ Nutrition Guide
• Beginner Modification in Each Workout
• High Intensity workouts at Beginner, Intermediate and Advanced levels
• Strength, Cardio, and HIIT workouts
• Low Impact options for workouts
• 5 free books, including Belly Fat, Guiltless Sweats, and Burn 500 Anywhere Workout.

Length of workout(s): 25 – 40 minutes

Price: £45.27

#9 Kettlercise Ignite 

Kettlercise describes itself as ‘the single most effective Kettlebell fat burning workout, designed to shape and sculpt your body in as little as 20 minutes’.

It prides itself on catering to people of all different abilities so that everyone has the opportunity to reach their fitness goals through using Kettlercise.

Kettlercise offers a number of different kettlebell DVD workouts, such as Lean IN-14, Kettlercise Just For Women Vol I, Kettlercise Just For Men, and Kettlercise Unplugged.

However, arguably the most popular programme on their kettlebell workout DVD is ‘Kettlercise Ignite’.

Unlike its more beginner-friendly ‘Lean in 14’ programme, Kettlercise Ignite is an intermediate to advanced level programme, designed for those who have prior experience with kettlebells.

It includes 3 x 30-minute workouts that are designed to get you the results you want in a short amount of time.

The workouts include:

• Workout 1 (‘After Burn’): Fitness Trainer Anoushka Moor takes you through this full-body workout utilising kettlebell complexes that Kettlercise have dubbed as ‘fat melters’.

• Workout 2 (‘Detonator’): Trainer Stacey Waite runs this traditional Kettlercise workout which uses their special system of training called ‘BSM’. This workout is perfect for working up a sweat and burning fat!

• Workout 3 (‘Melt Down’): This workout is also run by Anoushka Moore. It combines kettlebells with body-weight exercises to provide the ultimate calorie-burning, cardio training session.

Length of workout(s): 30 minutes

Price: £12.99

#10 Kettle Jitsu Revolution – Joey Alvarado

Created by former Mixed Martial Arts and Brazilian Jiu-Jitsu champion Joey Alvarado, Kettle Jitsu Revolution is a kettlebell DVD workout that provides an 8-week fitness and conditioning programme.

The programme combines both kettlebell and bodyweight training to give you 8 balanced, challenging, and effective workouts.

This particular kettlebell exercise DVD comes with two discs. On the first disc, there is an introduction and a joint and mobility warmup, both of which will help you to limber up before you launch into the main training session.

There are then 4 workouts included on this disc. All of these workouts offer a variety of different training styles, including, core work, burpees, bodybuilding training, and kettlebell circuits.

On the second disc, there is another introduction and joint mobility warmup session along with 4 more workouts.

These workouts include more combat style movements, such as, ‘yoga Jitsu flow’, ‘shadow Jitsu flow’, and ‘Thai knee combo’, as well as the traditional kettlebell exercises.

On the whole, the workouts can last anywhere from 19 to 33 minutes and are suited to those who have prior experience using kettlebells in their training.

Some of the exercises used in the workout are too complicated for complete beginners, so this workout DVD is more appropriate for those at an intermediate or advanced level.

Length of workout(s): 19 – 33 minutes

Price: £29.98

#11 Bob Harper Kettlebell: Cardio Shred 

The Kettlebell Cardio Shred is part of Bob Harper’s Inside Out Method series and is perfect if you’re looking for kettlebell DVDs that combine cardiovascular and strength training.

Bob acts as a trainer in this DVD, explaining the correct form and technique for each and every exercise.

This is a really great kettlebell DVD for beginners to kettlebell training because Bob gives in-depth advice on technique and on screen, he has another person alongside him who demonstrates the moves, too.

The workout itself is 52 minutes long, complete with a 5-minute warmup, a 6 minute cool-down and stretch, and a 41-minute main training session.

The workout itself is made up of a wide range of movements, such as:

• Squats
• Tricep pushups
• Kettlebell swings
• Squat with overhead press
• Burpees
• Hip raises
• Clean and press

Whilst Bob offers a lot of coaching and advice throughout the workouts, which is really useful for those who are new to kettlebell training, beginners to fitness completely may still find the intensity of the workouts too much.

Therefore, this DVD may be better suited for those at an intermediate or advanced level of fitness.

Length of workout(s): 52 minutes

Price: £13.90

#12 Kettlercise Unplugged 

Kettlercise Unplugged is great for both building muscle and burning fat so it is no surprise that this is one of the brand’s most popular programmes.

All of the workouts included in this DVD are run by the creator of Kettlercise himself, Guy Noble, with each workout designed to specifically target each major and minor muscle in the body.

These workouts will tone you up, slim you down, and help you to get long-lasting results in a record amount of time.

This kettlebell workout DVD consists of 3 workouts, with warm-up and cool-down sessions to go with each workout.

The first workout, titled ‘Inferno’, is 3 minutes long and all about intensity. This workout encourages you to truly push yourself to the limits in this fast-paced and demanding training session.

The second workout ‘Express’ is also just 30 minutes long. This workout is perfect if you are working on a time limit, as it provides you with a challenging and effective workout in a short amount of time.

The third and final workout comes in slightly longer at 50 minutes, and this one is called the ‘Incinerator’. If you’re looking for an intense, full-body workout designed to help you burn fat, this is the one to try.

All of these workouts can be very challenging at times and so may not be suitable for those who are complete beginners to kettlebell training.

With this level of intensity, the workouts are much better suited for those at an intermediate to advanced level, but by all means, this is a great kettlebell workout DVD for men and women.

If you want more inspiration for exercising in isolation, check out our guide to planning a great home workout here.

Length of workout(s): 30 – 50 minutes

Price: £12.99

#13 Kettlebody by Brook

If you’re looking for good value for money, this is definitely up there with the 10 best kettlebell workout DVDs available in the UK.

Kettlebody by Brook includes 3 different kettlebell workouts, all of which have been created by trainer and fitness enthusiast herself, Brook Benton.

These workouts are all designed to help you reach your fitness goals by improving your power, cardio, strength, and flexibility.

The first kettlebell exercise DVD on this disc is called Cardio Kettlebell. This includes a short warmup and a 25-minute training session which is focused on building strength and a cool-down at the end.

The workout is extremely fast paced and requires some prior level of knowledge surrounding kettlebell training, meaning that this DVD is best suited for those at an intermediate level.

The second DVD is called Yogaburn and is the only workout out of the three that does not incorporate a kettlebell but trust us, this is still a really intense workout on its own.

The Yogaburn workout is a 30-minute power yoga workout that combines traditional yoga movements with exercises like mountain climbers to help you improve your flexibility whilst keeping your heart rate up.

Lastly, the third DVD is called Bell Body Sculp. This is another intense 30 minute full-body workout that targets every muscle in your body in a way that is fun yet challenging.

This is a great kettlebell workout DVD for weight loss and is guaranteed to make you break a sweat.

All of these workouts can be quite challenging and, thus, would be better suited to those at either an intermediate or advanced level.

However, if at any point you find any of the movements to be too difficult, there are 2 other trainers who do the workout with Brook but demonstrate slightly easier modifications to all of the exercises.

Length of workout(s): 25 – 30 minutes

Price: £21.53

Before You Go!

Whether you want to lose weight, build muscle, or start exercising for the mental health benefits, we hope that this list has helped you to find the best kettlebell workout DVD to achieve your exercise goals! If you’ve found a great DVD for beginners, feel free to come back to our guide if you ever want to move on to onr of the more advanced options.

Before you go, why not kick-start an exciting new career in the fitness industry by enquiring about our Personal Trainer Diploma? Want to know more about the range of courses that you can study with us? You can download the OriGym course prospectus here.

Looking for the best kettlebell exercises for arms? You’ll be glad to know that OriGym has you covered with 13 exercises that target your biceps, triceps, deltoids, forearms, and the surrounding muscles in the upper body. Whether you’re training for strength, muscle mass, or endurance, these kettlebell exercises for arms and shoulders will be all you need to achieve your goals. 

We’ve even included a rep guide towards the end of our exercise list, so that you know exactly how many reps and sets of each exercise that you should be performing within a kettlebell arms workout to achieve your desired results. 

Before we jump straight in, if you find yourself wondering what a career in fitness would be like, be sure to check out our Personal Trainer Diploma or download our prospectus here to find out more! 

#1 – Push Press

Set Up: To perform this exercise, you will need a pair of kettlebells of the same weight (whichever you are comfortable training with). 

Starting position:

• Stand with your feet at hip width apart, pointed slightly outward
• Have the kettlebell placed in front of your feet, at a distance of one foot away from you 
• Grip the handle of the kettlebell, and clean it into the rack position 

Execution:

• Inhale swiftly through your nose, and ensure that your knees are slightly bent
• Shift your weight onto your heels and engage your core 
• Whilst exhaling strongly and extending your hips upwards, drive the kettlebell into the overhead position by extending your elbows. Your arms shouldn’t be fully locked out, but almost 
• Inhale again and drop your lats while you lower the kettlebell back into the rack position 
• If posture and quality are affected in the motion at any time, then start the exercise again
• Repeat!

Muscles Worked

Primary Movers: Triceps, deltoids 

Secondary Muscles: Latissimus dorsi, trapezius, erector spinae (lower back) 

Mistakes to Avoid:

• Dipping too far backwards, or too far forwards. In the starting position, you should ensure that you dip with your back straight, and your knees behind your toes. 
• Not cleaning the kettlebell correctly. Keep the kettlebells close to your chest when in the rack position, rather than letting them hang out to the side. 
• Arching the lower back. Therefore, always be focused on keeping the core tight as you move the kettlebells overhead.

Exercise Benefits:  

• The push press is one of the greatest kettlebell exercises for arms. It allows you to press more weight than you would be able to during the military press, meaning that it’s perfect for working the triceps and the rest of the upper body when you’re training to build muscle mass. 
• It’s a great exercise to use for enhancing athletic power since it increases hip strength and explosiveness when you drive the kettlebell overhead. 
• It sculpts the triceps, traps, and shoulders. It also helps with training the core stabilising muscles, which are important in many compound kettlebell arms exercises.

#2 – Clean and Press 

Set Up: For the kettlebell clean and press, you’ll need a single kettlebell that you can clean and press comfortably. 

Starting Position: 

• Have your legs shoulder-width apart and keep your knees slightly bent
• The kettlebell should be on the floor between your legs

Execution:

• Bend down (with the motion at your hips) and keep your spine straight. Grip the handle of the kettlebell
• Swing it backwards between your legs, and clean it into the rack position. The bell should be resting against your bicep
• To move the bell into the overhead position, press it straight upwards until your arm is almost locked out. Be sure to brace your core 
• Hold this position for two seconds, and then bring the kettlebell back down into the rack position in a controlled motion 
• Drop the bell quickly into a swing without lurching your arm to repeat the exercise 

Muscles Worked

Primary Movers: Biceps, triceps, trapezius, latissimus dorsi, deltoids, rhomboids 

Secondary Muscles: Abdominals, hip flexors, glutes, hamstrings, quadriceps 

Common Mistakes to Avoid: 

• Having the kettlebell travel too far away from the body. This can result in injury, or put too much stress on your bicep. 
• Poor alignment. Keeping a correct alignment is a must; a straight line from your hips to head is essential. It could result in injury to your lower back if not performed correctly. 
• Poor movement into cleans. Cleans should move vertically, having the bell lay against your bicep. 

Benefits of this Exercise: 

• Because the clean and press is a total body exercise (and therefore a great addition to a kettlebell arms workout), it includes many movements; squatting, pulling, and pressing. It is a great exercise to use within full-body metabolic conditioning workouts, and works wonders for building strength in the upper body, as well as in the biceps and triceps. 
• It’s also great for building overhead strength and stability, due to the unbalanced loading of the bell and its stabilization during the press. It places a lot of pressure on the shoulders too, which helps to boost strength in the arms as a whole and makes it one of the best kettlebell exercises for arms and shoulders. 

#3 – Kettlebell Jerk 

Set Up: All you need to perform this exercise is a kettlebell, a hard floor, and plenty of space around you. It might be best to start with a lighter weight while you master the jerk movement. When setting up your training area, make sure there are no obstructions close by. 

Starting Position:

• Stand with your feet shoulder width apart, and the kettlebell on the ground directly in front of you. 

Execution:

• To begin the jerk, grip the handle of the kettlebell and clean it into the rack position. The kettlebell should be resting on your bicep 
• For the first dip, slightly bend your knees while making sure your elbows stay in contact with your hips, and that your back is nice and straight 
• Quickly after completing the first dip, explosively extend all the joints in your lower body and push your elbows off your hips. The movement should be strong enough to drive the kettlebell upwards, so that you can move it swiftly into the overhead position
• With the kettlebells locked out over your head, extend your knees, and stand up. This is the second dip movement of the exercise 
• Allow the kettlebell to drop in a controlled motion as you move back into the rack position, making sure to absorb the shock with your knees
• Repeat this move for the desired number of reps! 

Muscles Worked

Primary Movers: Deltoids

Secondary Muscles: Triceps, forearms, hamstrings, calves, abdominals, latissimus dorsi 

Common Mistakes: 

• Lack of connection. Make sure you focus on the connections between your elbow and hips and the heel and floor when performing this exercise as part of your kettlebell workout for arms. 
• Descending too slowly. Lowering yourself too slowly can minimise the effect of the stretch reflex.
• Being too tense. Not relaxing enough can reduce efficiency and decrease your performance, and even lead to injury if it affects your form. 
• Improper breathing. For optimum results you should exhale on the first dip, inhale on the bump, exhale on the second dip and inhale on the fixation. 

Benefits of this Exercise:

• The exercise promotes good coordination, timing, and power. The movements required to complete it are complex and take some practice before they can be mastered, but once you do master these kettlebell arms exercises, it will play a huge role in developing strength and power in your deltoids, biceps, and triceps. 
• It develops your ability to become strong, fast, and powerful over longer periods of time. If you complete this exercise using a lighter weight and for a higher number of repetitions, you’ll build muscular endurance in your arms and upper body.

#4 – Close Grip Kettlebell Push Up 

Set Up: For this exercise you will need a single kettlebell large enough for you to balance on it using your hands. 

Starting Position: 

• Start by getting into a high plank/push-up position with the kettlebell placed down in front of you. It should be on its side, with the handle facing you 
• Shift your hands onto the kettlebell, using it as an anchor for the exercise, your hands placed as though you were performing a diamond push-up

Execution:

• Ensure that your back is straight, and that your core and glutes are engaged 
• Begin by exhaling as you bend at your elbows, lowering yourself down towards the ground in a controlled motion 
• Ensure that your elbows are tucked in towards your sides, and that they don’t flare outwards
• Once you reach the bottom of the movement, hold your position for two seconds 
• Inhale as you propel your body back upwards into the high plank position, maintaining a strong core and straight body posture from head to toe
• Repeat!  

Close Grip Kettlebell Push Up Muscles Worked

Primary Movers: Triceps  

Secondary Muscles: Pectoralis major, deltoids 

Close Grip Kettlebell Push Up Mistakes: 

• Not keeping a strong posture. If your glutes are pushed upwards or your legs are bent as you move your body up and down, you won’t feel the benefits of this exercise and you will risk injuring yourself (most likely your lower back) 
• Rushing the movement. Remember to hold your position for two seconds at the top of the movement, as rushing it will mean that the core and triceps aren’t fully engaged, leaving you open to injury 
• Moving your head and shoulders (one of the biggest close grip kettlebell push up mistakes). To help build strong shoulders, keep them tight and avoid slouching. Moving the head could also cause stiffness in the neck, so be sure to keep it in a neutral position

Close Grip Kettlebell Push Up Benefits: 

• This is one of the best kettlebell exercises for arms and abs, since it chiefly targets the triceps over all other muscles, especially during the lifting phase and if reps are slow and controlled, but also hits the core
• This is a great exercise that transforms the traditional push-up by demanding more balance and stamina from the entire body. It’s a fantastic way to build strength, and can even aid you in building muscle mass if you perform the right amount of reps and add some resistance 
• If incorporated into a kettlebell arms workout, this exercise will ensure that you see an improvement with your push-up form, and also will help increase the amount of weights you can lift as you develop and strengthen your triceps. As you can see, the close grip kettlebell push up benefits are endless!

#5 – The Halo

Set Up: With this exercise, you will need a single kettlebell. You may find it beneficial to start out with a lower weight since you’ll be moving the kettlebell around your head. 

Starting Position:

• Stand with your feet at around shoulder width apart 
• Grip the horns of the kettlebell (the vertical sides of the handle), and hold it in front of your face/just above your chest  

Execution: 

• Engage your core and glutes, and ensure that your chest is up and your back is straight 
• Begin to circle around your head with the kettlebell in a controlled motion, letting it brush past your ear (without making contact) and then drop slightly lower behind your neck
• Continue the loop until the kettlebell reaches the starting position  
• After completing your desired amount of rotations, try the exercise with the kettlebell circling in the opposite direction! 

Muscles Worked

Primary Movers: Deltoids, triceps 

Secondary Muscles: Trapezius, rhomboids 

Common Mistakes to Avoid: 

• Over circling. Keep the route of the kettlebell reasonably close to the body. Don’t make huge circles around the head. The forearm should slightly glide the top of your hair as you move through the exercise. When the kettlebell is behind you, it should be directly behind your neck or a little lower. If it is right behind your head, it’s too high. 
• Poor posture. If your waist is bending to make larger loops, or if you’re bowing your back to bring the kettlebell behind your neck, then your stance isn’t stable enough. By rooting your feet shoulder width apart, relaxing the knees, and keeping your core tight before you begin, you’ll avoid injury to your lower back and receive the full benefits of the exercise. 
• Holding your breath. Remember to breathe normally; it is usual for an individual to hold their breath during the execution of an over-the-head exercise.  

Benefits of this Exercise: 

• The kettlebell halo truly targets the deltoids, and improves shoulder stability. It’s a perfect warm up for those who are looking to gain muscle mass in the area, as it prepares the shoulders for heavy lifting and improves their mobility. 
• With this exercise, you strengthen your core as well as your upper body. Having core solidity will help you to have good balance and stability in other kettlebell arms exercises, especially the plank and mountain climbers, etc. If you’re into calisthenics, you should definitely check it out! 
• Other benefits include improved upper body flexibility and mobility; if you suffer from stiffness in your shoulders or back, this is a great exercise to help. It creates a healthier spine, shoulders, and back.

#6 – Renegade Row 

Set Up: You’ll need two kettlebells of equal weight, and an exercise mat. Place the kettlebells on the floor to sit slightly closer than shoulder width apart, ready for you to grip. 

Starting Position: 

• Get into a high plank/inverted push up position by gripping the kettlebells in a overhead grip, and balancing on your toes 
• Ensure that your back is straight and not arched, and that your neck is in line with your spine 

Execution: 

• Whilst maintaining good form and ensuring that your core and glutes are engaged, drive into the ground as hard as you can with your left hand and foot
• Pull the right kettlebell up towards your body as you would with a dumbbell row, until the handle is in line with your rib cage. Your elbow should be at a 45-degree angle
• Hold this position for two seconds
• Carefully bring the kettlebell back down again into the starting position 
• Repeat on the opposite side of your body, and alternate until you complete your set! 

Muscles Worked 

Primary Movers: Trapezius, latissimus dorsi, biceps, triceps, anterior deltoids

Secondary Muscles: Rhomboids, obliques, rectus abdominis, erector spinae 

Common Mistakes to Avoid:  

• Arching your back. Try to refrain from curving your lower back; it can lead to a lower back injury or pain. This is a result of weak core strength. You need to preserve a neutral spine; to help with stabilizing your spine, you can practice with planking. 
• Rotating your body. The renegade row targets your shoulders, arms, back, and core, if done correctly. When you allow your body to turn, it can injure your lower back. Rotating your back, and shifting the weight, will only make the exercise easier, rather than permitting it to work your primary muscles. 

Benefits of this Exercise: 

• When holding the proper position without arching your back, you’ll build your back, shoulders, arms, and even your core effectively. It’s a well-rounded exercise that involves many of the major muscle groups within your body, and it’s fantastic for building stability, which will help during other exercises. It truly is one of the greatest kettlebell exercises for abs and arms. 
• With the motion that you complete using the elevated bells, you’re performing a deeper pushup. This greater range of motion means a more significant stretch of your muscles, and will increase your overall ROM in other exercises that use this motion. Plus, it will place additional pressure on your biceps, triceps, and deltoids, meaning that you can use it to assist you in building muscle mass in this area. 

– – – – 

To stick with the theme of this article, check out these ones below:

• How to Become a Group Fitness Instructor
• How to Become a Kettlebell Instructor 2024
• 13 Best Kettlebell Workout DVDs Of 2024

#7 – Kettlebell Sit and Press

Set Up: For the kettlebell sit and press, you need to have a single kettlebell as per the weight that you are comfortable performing with during your kettlebell workout for arms. 

Starting position: To begin with, sit on the floor and spread your legs wide apart to each side. Then, position the Kettlebell with both hands on your chest. Be sure the legs are straight.

Execution:

• Do a clean shoulder press with one kettlebell and then push it upwards with the momentum that is exerted by shoulder muscles unless it is overhead. 
• Then next you need to bring it back to the chest as you will be lowering the body towards the floor.
• Always make sure that while you perform this exercise you keep your heels on the floor. 
• You can repeat this exercise as many times as you can do. 

Kettlebell Sit and Press Muscles Worked

Primary Movers: Deltoids 

Secondary Muscles: Pectoralis major, triceps, serratus anterior 

Kettlebell Sit and Press Mistakes to Avoid:

• Arching your back. If you fail to keep your back straight against the wall, not only will you miss out on the benefits of the exercise but you could injure your lower back or shoulder joints.
• Slouching the shoulders. You need to keep your shoulders upright and against the wall to avoid injury, and to get the best out of the exercise
• Lifting the heels. Do this, and you could injure the hip flexors
• Using momentum. This will remove the benefits of the kettlebell sit and press, making it pointless. You should always perform the exercise in a controlled manner. 

Kettlebell Sit and Press Benefits:  

• This exercise can work wonders for core strength and shoulder mobility. It’s one of the best kettlebell exercises for arms when it comes to building muscle mass and strength in the shoulders, depending on how you perform it. Bigger shoulders will make your arms appear larger too, so if hypertrophy is what you’re going for, don’t skip this exercise! 
• Since a good amount of core stabilization is needed during this exercise, it helps with enhancing posture. This will prove helpful during other exercises, and in day-to-day life. The kettlebell sit and press benefits also include improved performance in other sports which require core strength.
• It’s known as one of the best kettlebell exercises for chest and arms, since it hits the pectoralis major as well as the shoulder muscles.

#8 – Kettlebell Upright Row 

Set Up: All you need for this exercise is two kettlebells, a hard floor, and lots of space around you. 

Starting Position: 

• Stand with your back straight and your feet a little wider than shoulder width apart. Your toes should be pointed slightly outwards. 
• Grip the kettlebells in an overhand grip, and hold them at hip height with a slight bend in your arms 

Execution:

• While engaging your core and glutes, and driving your feet into the ground, drive the kettlebells upwards until they’re almost at face height (this should be a powerful movement) 
• Squeeze your shoulders and upper back by raising your elbows higher than the handles of the kettlebells, and hold this position for two seconds 
• Using a controlled movement, lower the kettlebells back into the starting position
• Repeat! 

Muscles Worked

Primary Movers: Deltoids, trapezius, biceps

Secondary Muscles: Rhomboids, abdominals, rectus abdominis, quadriceps 

Common Mistakes to Avoid: 

• Rounding your shoulders. Ensure you maintain scapular retraction by keeping your shoulders firmly pulled into their sockets.
• Relaxing your core and glutes. When you are in the full upright position, focus on engaging and squeezing your glutes and abdominals, as if you were getting ready to take a punch.

Benefits of this Exercise:

• This exercise increases muscle mass in the shoulders, particularly the anterior and lateral heads of the deltoid, when completed at a rep range of 8-12 reps. It increases strength when performed at a lower rep range, making it a great warm up for other shoulder-based exercises. 
• It involves the biceps during the lifting phase, as it’s a pretty explosive movement, so it’s a great exercise to use if you’re looking to target your upper arms. 
• Another benefit is the fact that it develops better cleans and snatches by boosting shoulder mobility and strength, so if you do struggle with these exercises or you’re looking to improve your technique, this is a great one to try! 

#9 – Farmer’s Walk 

Set Up: This exercise requires a pair of kettlebells of the same weight. Choose the weight according to your capacity and strength.

Starting Position:

• Carefully bend your knees to lower yourself, and grip the kettlebells in an overhand grip, as if they were a pair of shopping bags. Your palms should be facing inwards
• Keeping your back straight, lift yourself and the kettlebells up so that you’re standing tall, your back is straight, and your shoulders are tight

Execution: 

• Once you are comfortably settled in the starting position, your form is good, and your core and glutes are engaged, you’re ready to complete the farmer’s walk 
• Keeping your arms straight, begin to walk your desired distance (5-10 metres is a good starting point) 
• Keep your shoulders tight and your core and glutes engaged for the duration of the walk 
• Once you reach the end of the 5-10 metres, change direction and walk back to the starting point 
• Repeat! 

Muscles Worked

Primary Movers: Biceps, triceps, deltoids, trapezius, forearms 

Secondary Muscles: Quadriceps, hamstrings, calves, obliques, rectus abdominis

Mistakes to Avoid:

• Lowering your chin. If you do not keep your head straight and looking forward, you could strain your neck or upper back
• Having the kettlebells touch your sides. You must keep the kettlebells apart and far from your sides, so that the pressure from the added weight is properly placed 
• Bending your neck or arching your back. You should maintain a straight and controlled posture when completing this exercise, and place most of the tension in your arms. 

Exercise Benefits: 

• During the movement, your body is forced to maintain a straight posture due to being loaded with added resistance. This will help you to maintain a straight posture in your daily movements, and during other kettlebell arms exercises, meaning that injury will be less likely.
• The kettlebell farmer’s walk works wonders for building grip strength, making it one of the best kettlebell exercises for arms. This will allow you to quickly progress in powerlifting exercises that require a lot of grip strength, like the deadlift and overhead press, and you’ll therefore be able to build your arms through other exercises. 

#10 – Kettlebell Tricep Extension 

Set Up: For the kettlebell tricep extension, you’ll need a single kettlebell at a weight that feels comfortable to train your tricep with. If you haven’t specifically targeted your triceps before, you should start with a lighter weight while you adjust to the movement. 

Starting Position: 

• Have your feet at around shoulder width apart 
• Grip the kettlebell in an overhand grip with the arm you wish to start with. Your palm should be facing inwards 
• Bend your knees slightly, and lean forwards so that your back is at a 45-degree angle in relation to the ground (keeping it nice and straight) 

Execution: 

• Once you’re in the correct position, as shown in the video above, ensure that your core is engaged and your elbow is tucked in close to your body 
• Your elbow should be bent at a 90-degree angle 
• In a slow and controlled motion, extend your arm backwards until your elbow locks out 
• Hold this position for two seconds 
• Bring the kettlebell back into the starting position 
• Repeat! 

Kettlebell Tricep Extension Muscles Worked 

Primary Movers: Triceps 

Secondary Muscles: Deltoids 

Kettlebell Tricep Extension Mistakes to Avoid:

• Not completing the full range of motion. If you don’t fully extend your arm, you won’t be activating the triceps properly, and therefore won’t see the benefits that this exercise has to offer 
• Allowing your elbow to drift outwards. You should keep your elbow tucked into your body at all times, so that you don’t place extra strain on the shoulders and end up with a nasty injury 
• Arching your lower back. If you fail to keep your back straight during the movement, you could strain the area, or even sustain a more serious injury

Kettlebell Tricep Extension Benefits:

• Since there aren’t many exercises out there that chiefly target the triceps, the kettlebell triceps extension is a must for those looking for effective kettlebell exercises for arms. During the lifting phase, the lateral head, long head, and medial head of the triceps are targeted through the added resistance of the kettlebell, meaning that it’s probably the closest you’ll get to training them in isolation whilst using this piece of equipment. 
• If you’re training for muscle mass, one of the best kettlebell tricep extension benefits is that it is one of the key exercises that you should be performing, as the triceps brachii actually makes up around 75% of the arm, and supports the appearance of bigger biceps. The exercise can help you to achieve your goals, if you pair it with good nutrition and practise progressive overload. If you want to learn more about nutrition, check out our online nutrition course to learn how to boost your progress!

#11 – Kettlebell Push Up with Row 

Set Up: For the kettlebell push up with row, you will need two kettlebells. You might also want to use an exercise or yoga mat to make it more comfortable. 

Starting Position:

• Have the kettlebells places around shoulder width apart 
• Grip them so that your palms are facing inwards, and get into a high plank/inverted push up position whilst balancing on your toes 
• Ensure that your back is straight and not arched, and that your head is in line with your spine 

Execution:

• Perform a push-up by carefully lowering your body (bending at the elbows), pausing for a second, and then driving your body upwards 
• Once you’re in the top position, push your shoulder blades together and lift your right elbow until the kettlebell is in line with your chest
• Return the kettlebell to its original position 
• Row the opposite kettlebell whilst maintaining good form, and then return it to its original position 
• Repeat the exercise! 

Kettlebell Push Up with Row Muscles Worked

Primary Movers: Biceps, triceps, deltoids, pectoralis major, latissimus dorsi, trapezius, rhomboids

Secondary Muscles: Rectus abdominis, obliques

Kettlebell Push Up with Row Mistakes to Avoid:

• Moving your hips too much. Try to keep your posture controlled and solid throughout the push-up. If you move your hips inwards too much, you won’t be engaging all of the muscles listed above.
• Moving too quickly. It is a common mistake to try and complete these reps as fast as possible. You will engage your muscles much more effectively if you do these reps slowly with a controlled, powerful technique. 
• Failure to achieve stable shoulders. The kettlebell can actually fall sideways and trap your fingers if you don’t have a stable body alignment. Make sure you practice a consistent, solid frame during proper push-ups before you introduce any weights to these kettlebell arms exercises. 

Kettlebell Push Up with Row Benefits:

• This exercise is even more effective for working the arms and the rest of the upper body than the renegade row, and is one of the best kettlebell exercises for arms and shoulders, as well as the back. During the push-up phase, you place a lot of pressure on your biceps and triceps as well as your shoulders and upper back, making it a brilliant compound exercise to try if the renegade row has become less of a challenge. 
• Another of the greatest kettlebell push up with row benefits is that it helps to prevent injuries during other kettlebell arms exercises because it contributes to core stabilisation, and works the postural muscles in the lower back. It will also help you to achieve better overall balance and posture.

#12 – Single Arm Kettlebell Row  

Set Up: For this exercise, you will need a kettlebell, a hard floor, and an obstruction-free space around you. You may wish to use a gym/yoga mat for added comfort and protection. Starting Position: 

• Grip the kettlebell in an overhead position, but with your palm facing inwards 
• Stand with your feet at around shoulder width apart 
• With a slight bend in your knee and your back straight (and your head in line with your spine), lean forwards slightly so that your back is at a 45-degree angle in relation to the ground 
• Extend the arm holding the kettlebell so that it is almost (not not fully) locked out

Execution:

• Ensure that your core and glutes are engaged 
• Using a neutral grip, row the kettlebell upwards until your elbow is in line with your chest. Your elbow should be at a 45-degree angle at the top of the movement 
• Your shoulders should be tight at the top of the movement 
• Hold this position for two seconds 
• Carefully return the kettlebell to the starting position 
• Continue with the desired number of repetitions on one side before swapping! 

Muscles Worked

Primary Movers:  Trapezius, latissimus dorsi, deltoids, biceps, triceps 

Secondary Muscles: Forearms 

Common Mistakes to Avoid:

• Rounding your spine. To prevent the risk of injury, you should keep your spine in an anatomically ‘neutral’ position, ensuring your upper spine does not round and your head does not protract forwards 
• Improper movement of the arm. Your arm should move in an ‘arc motion i.e. forward and back rather than up and down, otherwise you risk losing the benefits of the exercise (or even injury) 

Benefits of this Exercise:

• It effectively targets the middle back, traps, biceps and triceps. It’s essentially a more concentrated version of the renegade row, as it doesn’t rely as much on the stabilizing muscles and arguably targets the arms further. 
• It improves balance during pushing and pulling movements through regular practice, which is incredibly handy for those involved in sports or athletics that require this. It’s also good for those looking to build strength and muscle mass in the upper back and arms.

#13 – Kettlebell Suitcase Carry 

Set Up: You will need a kettlebell to perform this exercise. You can pick a kettlebell of any weight according to your choice, strength, and capacity. 

Starting Position:

• Bend at the knee to lower yourself, and grip the kettlebell so that your palm is facing inwards 
• Keeping your back straight, lift yourself and the kettlebell up so that you’re standing tall, your back is straight, and your shoulders are tight

Execution: 

• Once you are gripping the kettlebell tightly and your posture is correct, begin walking your desired distance (it may be helpful to place a marker)
• Around 5-10 metres is a good starting point for beginners 
• Walk just like you are holding a suitcase in one hand. Keep the arm holding the bell still, straight, and away from the body
• Ensure that your shoulders stay tight throughout the movement, and that you keep your head up (facing forwards) 
• Once you complete the distance, turn and return to the original position 
• Hold the kettlebell in the other hand and repeat the same steps

Kettlebell Suitcase Carry Muscles Worked 

Primary Movers: 

• Deltoids, biceps, triceps, trapezius, forearms 

Secondary Muscles: 

• Quadriceps, hamstrings, calves, obliques, rectus abdominis

Kettlebell Suitcase Carry Mistakes to Avoid 

• Walking too fast. You should keep your steps slow and small to really feel the weight, otherwise you could sacrifice many of the benefits of this exercise. 
• Leaning to one side. Most of the beginners lean their bodies to the kettlebell arm side. Aim to keep your shoulders in line and straight.
• Forgetting to engage your core. You should keep your core muscles engaged during the exercise to protect your back from injury.
• As it is mentioned earlier, select a kettlebell of your capacity. Do not grab a heavy kettlebell that can result in destroying your body posture! 

Kettlebell Suitcase Carry Benefits 

• One of the biggest kettlebell suitcase carry benefits is that it works many of the muscles in the arms, shoulders, and forearms, meaning that it can work wonders for your grip strength. If you’re looking to take up powerlifting, we would highly recommend this exercise for improving your grip before you start out! 
• If you have trouble maintaining good posture and form in other exercises, you should use the suitcase carry to improve this alongside the farmer’s walk. The fact that it forces you to concentrate on training one side of your body (and one arm) at a time makes it a useful variation.

Sets & Reps for a Kettlebell Arms Workout

Now that you’ve got a good collection of kettlebell arms exercises to try out, it’s time to decide how you’re going to optimise your workout so that it will be effective in helping you to reach your goals. 

If you’re a beginner to weight training, you may not know that there are different sets & reps ranges that you should be training with depending on the individual fitness goals that you have. We’ll keep it nice and simple to avoid overcomplicating things, and so that you can get straight to your kettlebell arms workout with confidence! 

To train for muscle mass:

You should stay within the range of 8-12 reps for 3-5 sets per session, whilst using a heavy kettlebell. You should train with progressive overload, meaning that you increase the weight that you use incrementally throughout your training programme to build muscle hypertrophy. 

To train for strength:

You should perform less than 3-6 reps for 3-5 sets with a heavier kettlebell that allows you to reach muscle fatigue at the end of every set, if you want to use your kettlebell arms workout to train for muscular strength. 

To train for muscular endurance: 

You should perform 12 or more reps for 2-3 sets with a lighter kettlebell that you consider to be pretty easy to manage,if you wish to train for muscular endurance and tone.

Before You Go!

Now that you know of the best kettlebell exercises for arms and how you should be performing them to achieve your desired results, there’s absolutely nothing standing in your way. 

After all, a kettlebell arms workout should be varied to keep you motivated; feel free to switch it up a bit each week! This is the best way to promote muscle growth or improvement in strength, and will help you to steer clear of plateauing. 

Interested in kick-starting a career in fitness? If so, check out our Diploma in Personal Training here or download our course prospectus before you go!

If you’re looking for a full-body kettlebell workout that challenges you whether you’re a beginner or a pro, then you certainly won’t want to miss this! 

We asked our OriGym trainers to name their favourite kettlebell exercises, and carefully selected 13 of them for our intense kettlebell full-body workout… (yes, 13 different exercises!). These can be completed either solo or with a group – a great idea if you’re looking to become a group fitness instructor.

Interested in turning your passion for fitness into an exciting new career? Get started with our Personal Trainer Diploma. Also, find out about the range of courses we offer by downloading our course prospectus here.

 

Kettlebell Swing 

Kettlebell Swing from OriGym Personal Trainer Courses on Vimeo.

This may be a full-body kettlebell workout, but the great thing about the kettlebell swing is that it actually classes as a full-body kettlebell exercise on its own. It’s explosive, great for conditioning and does, in fact, work most of the major muscle groups! 

One fact that may surprise you is that the kettlebell swing was actually created unintentionally by Russian farmers and strongmen, who would swing ‘girya’ (the ancient word for kettlebells) around when they were bored. 

Girya were used to measure out goods on Russian markets until the farmers and strongmen discovered they could be used as a measure of strength also! 

Also, the kettlebell swing is pretty useful for developing the explosive power that is incredibly transferable and useful for other challenging exercises. 

One source that backs this point is Matthew R. Maulit’s essay on the role of the kettlebell swing in training strength and power. Maulit holds a Masters Degree in Kinesiology and Exercise Science from California State University, and states the following:

The kettlebell lacks the capacity for high loads in comparison to a loaded barbell. However, speed of movement during the kettlebell swing may be more specific to athletic movements making it an ideal exercise for explosive strength development. 

While you can’t load up with a kettlebell as high as you could with a barbell, the fact that they can be used for kettlebell swings gives them one advantage over more traditional bodybuilding exercises. Kettlebell swings are a pretty unique exercise, especially due to the hip hinge movement which is great for building power, and shouldn’t be overlooked! 

Muscles worked: shoulders, lats, abs, hamstrings, glutes, hips, pecs (& grip strength) 

Starting Position:

• Have your legs just over shoulder-width apart 
• Keep your back in a neutral position 
• Get into a slight squat
• Loosen your shoulders and keep them back
• Grab the bell by the handle (ready to launch it backwards for momentum) 

Method:

• Push the kettlebell backwards between your knees, keeping your back neutral and your grip loose 
• Use your hips and glutes to drive it forwards
• Engage your glutes and your core as you hinge your hip
• Allow the momentum to swing the kettlebell up to shoulder-level 
• Repeat!

Reps & Sets: 3 sets of 10-15 reps

Chest Loaded Kettlebell Swing 

Chest Loaded Kettlebell Swing from OriGym Personal Trainer Courses on Vimeo.

If you’re struggling with the traditional kettlebell swing or you just want to try something slightly different without adding in the ballistic element, you should definitely make use of the chest-loaded kettlebell swing. 

Not only is it a little easier on the body when you’re getting to grips with how to hip hinge correctly, but it’s also a great way to practise explosive techniques for deadlifts and snatches/jerks.

With the chest-loaded swing, you’ll have the best full-body kettlebell workout in terms of variety; you won’t be skimping on any minor detail! 

Want to see all of these videos in one place? Check out our full-body kettlebell workout on YouTube. 

Muscles worked: shoulders, lats, abs, hamstrings, glutes, hips, pecs

Starting position:

• Have your legs just over shoulder-width apart 
• Keep your back in a neutral position 
• Carefully load the kettlebell onto your chest, holding it by the horns and resting it just above your lower sternum 
• Loosen your shoulders and keep them back

Method:

• Keeping your back neutral, push your hips back so that you’re in a partial squat 
• Use your hips and glutes to drive your body forwards 
• Engage your hips and core as you enter the hip hinge (without hyperextending the hips or spine) 
• Repeat!

Reps & Sets: 3 sets of 10-15 reps

Kettlebell Halo 

Kettlebell Halo from OriGym Personal Trainer Courses on Vimeo.

It may sound all innocent and pretty easy, but if you’re passionate about exercise and packing on muscle mass you’ll be glad to know that the kettlebell halo is a lot more difficult than it looks… 

Moving away from the hip hinges in our quick full-body kettlebell workout, the halo will focus in on your shoulder muscles, and those in your chest and upper arm. To be more specific, these are the deltoids, the trapezius, the pectoral muscles, and the triceps. 

Not only this, but your core will also work to stabilise your upper body as you manoeuvre the weight around your head, so it will receive some of the benefits of the exercise. 

Muscles worked: deltoids, trapezius, pectoral muscles and triceps 

Starting position: 

• Stand upright with your feet shoulder-width apart 
• Loosen your shoulders 
• Keep your back in a neutral position 
• Carefully raise the kettlebell whilst holding it by the horns

Method:

• Engage your core and glutes 
• Choose a direction to move the kettlebell in 
• Keeping the kettlebell as close to you as possible (you can brush the top of your head with your forearm), slowly move it around your head, making sure your back is straight and your body is braced
• Repeat! 

Reps & Sets: 3 sets of 10-12 reps (try varying the direction!) 

Kettlebell Suitcase Carry

This is a truly challenging exercise that will make your kettlebell full-body workout more well-rounded than it has been in the past. One area of fitness that is often overlooked by fitness fanatics and regular gym goers is grip strength. 

Many people choose to focus on bulking and shedding pounds, which is absolutely great! However, if you want to do well in exercises such as the deadlift and overhead press and want to improve your overall health, working on your grip strength during your full-body kettlebell workout will be invaluable to you. 

The suitcase carry is all about overloading one side of your body for a short period of time to shock it into action. You’ll pack on mass when it is used alongside other strength training exercises, and it will work wonders for your grip strength thanks to your arms being nice and loose during the exercise!

A wide range of muscles are worked during the suitcase carry, which is another good sign. Your stabilising muscles will take some of the pressure, as well as your forearms! 

Muscles worked: abs, deltoids, trapezius, biceps, triceps, quadriceps, hips, glutes and hamstrings, stabilising muscles  

Starting position:

• Grab a kettlebell and place it next to your left or right foot (one that is heavy enough to strain you) 
• Keeping your back neutral, squat down until you can reach the handle 
• Brace your body to lift 

Method: 

• Loading your weight onto your heels, lift your body whilst holding the kettlebell in a neutral grip (palm facing inwards)
• Hold it at the side of your hip, as if you’re carrying a suitcase or carrier bag 
• Ensure that your core and glutes are braced, and hold your chest up 
• Walk forward slowly, keeping your torso centred (without leaning to one side) 
• Squat down carefully to place the weight on the ground once you’ve finished the carry 
• Turn around, and repeat on the other side! 

Reps & Sets: 3 sets (on each side), for around 30/40 seconds for beginners 

Overhead Carry 

Kettlebell Overhead Carry from OriGym Personal Trainer Courses on Vimeo.

Being extremely similar to the suitcase carry, you’ll probably know what to expect from this exercise. However, you should definitely be careful as it can be a little risky when performing a full-body kettlebell workout for beginners, and should only be done once you have a good understanding of loaded carries. If you’re a beginner, maybe skip this one until you feel more confident. 

You should also try using a slightly lighter weight for this one too, as it’s harder to support heavier weights safely when holding them above your head. 

It works with a similar principle, but places more strain on the upper body (particularly the shoulders) alone. Although it can be done with dumbbells, it’s a good idea to use kettlebells as they’re usually a lot easier to grip and stabilise! 

Muscles worked: wrist flexors, deltoids, trapezius, triceps, abs/core, obliques, stabilising muscles 

Starting position: 

• Grab a kettlebell and place it next to your left or right foot (start out with a light weight before you nail the form) 
• Clean the kettlebell as you would in the kettlebell clean 
• Carefully press the kettlebell into the overhead position 

Method: 

• Ensure that you’re holding the kettlebell in a neutral yet stable grip overhead 
• Brace your core and glutes 
• Walk forward slowly, keeping your torso centred (without leaning to one side) 
• Bring the kettlebell down into the rack position and then to the ground carefully once you have completed the carry 
• Turn around, and repeat on the other side!

Reps & Sets: 3 sets (on each side), for around 30/40 seconds for beginners

 

Romanian Deadlift

Kettlebell Deadlift from OriGym Personal Trainer Courses on Vimeo.

If you have a strong interest in fitness or you’ve ever set foot in a gym, you’ll certainly know about the deadlift. It’s known as a staple weight training and powerlifting exercise, especially for its ability to build muscle mass and provide you with a well-rounded workout. 

In fact, some fitness fanatics and bodybuilders swear that the deadlift is the only exercise (or one of the only exercises) that they do! 

The great thing about incorporating the Russian deadlift into your full-body kettlebell workout is that it makes the barbell version accessible with regular training (due to it being a little easier than this exercise). 

With the kettlebell deadlift, not only will you be able to gain a well-rounded workout (you’ll be able to see how many muscles are worked below), but you’ll also be able to prepare for deadlifts with barbells, especially if you start to use heavier weights.  

Muscles worked: abs, obliques, rhomboids, trapezius, latissimus dorsi, hamstrings, quadriceps, glutes, and erectors

Starting position:

• Start with your feet around shoulder-width apart, the kettlebell between your feet
• Keeping a neutral spine, squat slowly until you can grasp the handle of the kettlebell 

Method: 

• Load your weight onto your heels
• Slowly rise using your legs, keeping your back straight 
• Push your hips forward as you reach the top of the movement 
• Carefully return the kettlebell to its original position
• Repeat! 

Reps & Sets: 3 sets of around 8-12 reps (less reps for heavier weights) 

Goblet Squat 

Kettlebell Goblet Squat from OriGym Personal Trainer Courses on Vimeo.

Goblet squats are a great place to start when it comes to squatting in a full-body kettlebell workout. They only involve one bell, so you’re able to get a good grasp of how it feels to squat with one without overloading your lower body. 

They’re great for developing muscle mass and tone in your quadriceps and glutes, and if performed quickly (after a good amount of practice), they can be brilliant for building explosiveness. 

This explosiveness if great for use in sports, but also in other advanced exercises such as the overhead press and deadlifts. 

Another great reason to perform the goblet squat is that they’re great for torching fat, so would do extremely well in a full-body kettlebell workout for fat loss!

Muscles worked: quadriceps & glutes (primarily), the core, and lower-body stabilising muscles 

Starting position:

• Stand upright with your feet around shoulder-width apart
• Hold the kettlebell by the horns with a moderate grip, just in front of your chest 
• Keep your spine straight and your shoulders back

Method: 

• Drive your heels into the ground, resting your weight on them 
• Push your hips back and begin to squat 
• Break-even (or squat just below your knees)
• Use your heels to drive the kettlebell and your body back upwards 
• Repeat! 

Reps & Sets: 3 sets of 10-12 reps 

– – – –

Learn more about kettlebells and developing your career with these articles:

• 13 Best Kettlebell Exercises for Arms
• How to Become a Kettlebell Instructor 2024
• 13 Best Kettlebell Workout DVDs Of 2024

Front Squat

Kettlebell Front Squat from OriGym Personal Trainer Courses on Vimeo.

While you won’t be able to load up as much weight with a kettlebell front squat as you would a barbell front squat, you’ll be surprised at just how much it can do for you in terms of building lower-body strength and muscle tone. 

The reason for the kettlebell front squat being difficult is that kettlebells have an off-set centre of mass, and trying to hold two of them simultaneously is very different than holding and stabilising a barbell. 

During a kettlebell front squat, the lats are disengaged and so your core has to do more of the work. This makes the exercise difficult, which also means that it’s good for those who need to develop/correct a lack of stability in certain areas of the body. 

If you master this exercise as part of your full-body kettlebell workout, you’ll reap the benefits physically as well as being able to progress to the barbell front squat quicker! 

Muscles worked: quadriceps, glutes, hamstrings, the core, and lower-body stabilising muscles 

Starting position:

• Brace your core and glutes
• Clean both kettlebells into the rack position on either side of your body 
• Ensure that your back is neutral in preparation for the squat 

Method: 

• Lower your body into a squat, as deep as you can make it (work up to being able to break even, below the knee) 
• Keep your spine neutral during the movement 
• Drive your body and the kettlebell back upwards
• Push your hips out at the top of the movement (hip hinge)
• Lower your body towards the ground again
• Repeat! 

Reps & Sets: 3 sets of around 8-10 reps 

Kettlebell Clean and Press

Perhaps one of the most renowned kettlebell exercises, the kettlebell clean and press has always been a favourite of ours here at OriGym. It’s impossible to do this exercise without feeling strong, and there’s no other feeling that you’d want to feel when completing a full-body kettlebell workout!

It incorporates the clean and the press together and is significantly less intimidating than trying the same exercise with a barbell. 

NOTE: we’ve uploaded every exercise from our full-body kettlebell workout on YouTube, just in case you wanted to take a look!

Muscles worked: triceps, biceps, trapezius, latissimus dorsi, upper chest, deltoids, rhomboid, abdominals, hip flexors, glutes, hamstrings, quadriceps 

Starting position:

• Have your feet around shoulder-width apart 
• Grab a kettlebell and place it in front of you on the ground 
• Keeping your back neutral, squat down until you can reach the handle 
• Brace your body to lift 

Method:

• Clean the kettlebell on the side of your body that you’ll be using first 
• Take a sharp breath through your nose 
• Ensuring that your core and glutes are braced, press the kettlebell overhead 
• Hold for around 2 seconds 
• Bring the kettlebell back into the rack position in a controlled manner 
• Squatting slightly, carefully place the kettlebell back onto the ground
• Repeat! 

Reps & Sets: 3 sets of 8-10 reps on either side 

Kettlebell Clean and Jerk 

People confuse the kettlebell clean and jerk with the clean and press, which is understandable if you’re not used to seeing kettlebells used for exercise. However, each exercise is significantly different to the other, and engages different muscles when executed in a kettlebell full-body workout. 

For example, the kettlebell clean and press is a low-impact exercise that is performed slower than the clean and jerk, whereas the jerk involves a lot of explosiveness when the kettlebell is driven upwards. 

The clean and jerk is pretty high-impact and leaves you more fatigued at the end of each set. We’d recommend trying this one after you’ve mastered the clean and press, especially if you want to build explosiveness in your lower body!  

Muscles worked: deltoids, triceps, biceps, forearms, trapezius, latissimus dorsi, upper chest, abs, hamstrings, glutes, calves 

Starting position:

• Have your feet around shoulder-width apart 
• Grab a kettlebell and place it in front of you on the ground 
• Keeping your back neutral, squat down until you can reach the handle 
• Brace your body to drive the kettlebell upwards 

Method: 

• Clean the kettlebell with the arm that you’re going with first 
• Take a sharp breath through your nose 
• Keeping your knees loose/springy, squat slightly and drive the kettlebell upwards
• Bring the kettlebell back down into the rack position 
• Repeat! 

Reps & Sets: 3 sets of 8-10 reps on either side 

Renegade Rows

Kettlebell Renegade Row from OriGym Personal Trainer Courses on Vimeo.

The back is often missed out of home workout routines, or those that don’t involve a lot of gym-standard exercise machines. Not everyone can afford to have a barbell and squat rack at home!

Not to worry; you’ll be glad to know that a full-body kettlebell workout can indeed involve exercises that focus on the back. Alongside the kettlebell deadlift, renegade rows are great for working your back (as well as conditioning your core). 

Not only this, but they’re also great for building the general stabilisation of your body. They cover a large range of muscles and present a decent challenge when it comes to executing the exercise properly (they’re harder than they look!), which means that you’ll reap a whole heap of benefits once you master them!

It’s great to know that even your back can be targeted during a full-body kettlebell workout, an area that many people would assume to be missed out with kettlebell training.  In his article on how kettlebell training is an alternative to traditional exercise methods, Rodrigo Luiz Vancini states:

Considering that traditional strength training devices (barbells) and exercise facilities (gyms) could be expensive and keep beginners away, kettlebell exercise may be a more affordable and accessible strength and aerobic training alternative to increase and maintain physical fitness related to cardiorespiratory health and power and strength performance.

From this point, we can add our own view that kettlebells are a great alternative to traditional exercise methods. If you’re looking for a full-body kettlebell workout for beginners, it’s likely that you’re looking to start this kind of training from the comfort of your own home, and that’s great! Kettlebell training is a great doorway into strength training, and can certainly help you to maintain a good level of fitness.

You may not be able to push it as far with kettlebells as you can with other exercises, but you can certainly work out every major muscle group this way and not worry too much about skipping on any important areas. 

Muscles worked: abs, obliques, triceps, biceps, pectoral muscles, latissimus dorsi, deltoids, rhomboid, and the trapezius

Starting position:

• Make sure that you use an exercise mat 
• Place two kettlebells on the ground in front of you 
• Get into a plank position (ensuring your back is straight), holding the handle of each kettlebell 

Method: 

• Keeping your hips from dropping and your spine straight, slowly pull one kettlebell (using your elbow, not your hand) towards your rib cage 
• Slowly place it back in its original position 
• Pull the other kettlebell towards your rib cage using the same method, placing it back in its original position after a few seconds 
• Repeat!

Reps & Sets: 3 sets of 8-10 reps 

Kettlebell Lunges 

Kettlebell Lunges from OriGym Personal Trainer Courses on Vimeo.

If you’re into fitness, chances are you’ve tried lunges before. However, even if you haven’t this move doesn’t have to be overly complicated! Thankfully, they’re quite a natural movement and not as difficult as some of the other full-body kettlebell workout moves. 

They’re great for conditioning your lower body for sports and other exercises, as well as preventing injuries concerning your ACL (which you definitely don’t want to experience!). Without kettlebells, they’re used as dynamic stretches… but add the weight, and they transform into a fully-fledged lower body exercise. Give them a try! 

Muscles worked: quadriceps, glutes, hamstrings, and the core 

Starting position: 

• Deadlift two kettlebells (one in each hand), keeping your back neutral and using a light grip
• Stand upright with your shoulders slightly back 

Method: 

• Lunge forward with one leg, keeping your legs at 90-degree angles in the ground position 
• Stop when your back knee is almost touching the ground 
• Hold the kettlebells steady at your sides, keeping your back straight and shoulders slightly back (don’t let the bells touch the ground)
• Return to the starting position 
• Lunge forward with the opposite leg! 

Alternatively, you can perform the lunges with one leg and return to them with the opposite leg for the next set. 

Reps & Sets: 3 sets of 12-20 reps (each side) 

Kettlebell Lateral Lunges 

Kettlebell Lateral Lunges from OriGym Personal Trainer Courses on Vimeo.

Much like the conventional kettlebell lunges, you’ll be glad to know that this exercise doesn’t require as much effort as some of the more complicated moves in the full-body kettlebell workout. With some practice, you too can look just like Spider-Man on the gym floor (or in your own living room!).

The main mistake that is made during the lateral lunge using a kettlebell for extra resistance is when the body almost collapses over the straight knee. 

To avoid this, you should ensure that you’re bending from the hips with your core fully engaged and your back positioned straight. Imagine that you’re doing a conventional squat, as the process is very similar! Drive upwards with the foot that belongs to the bent knee, and you should have no issues. 

Muscles worked: quadriceps, glutes, inner thighs and outer thighs

Starting position:

• Lift a kettlebell carefully to chest height, and hold it by the horns 
• Stand upright with a straight spine and your shoulders slightly back
• Have your feet about hip-width apart 

Method: 

• With a moderate/steady grip on the kettlebell and your core engaged, lunge out to one side
• Bend the knee that you lunged with at around a 90-degree angle, keeping the opposite leg straight 
• Break-even (just below knee-height), hold for a few seconds, then return to your original position 
• Lunge out with the opposite leg (as you just did)
• Repeat!

Alternatively, you can perform the lateral lunges the same leg and return to them with the opposite leg for the next set in the circuit. 

Reps & Sets: 3 sets of 12-20 reps (each side) 

Before You Go! 

We hope you’re ready to try out our full-body kettlebell workout, whether you’re completely new to the exercise or you’re already a kettlebell pro. 

Interested in turning your passion for fitness into a new and exciting career? Go ahead and enquire about our Personal Trainer Diploma or download our FREE prospectus.

References

1. Maulit, Matthew R. Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power. International Journal of Kinesiology and Sports Science. (2017). p.2. Available at: http://journals.aiac.org.au/index.php/IJKSS/article/view/3078/2547. Date accessed: 26/11/2019. 
2. Vancini, Rodrigo Luiz et al. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. Journal of human kinetics vol. 66 5-6. (2019). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6458586/. Date accessed: 26/11/2019.