Squats, deadlifts and bench presses are the basic exercises of any strength training program. But what if we told you there was a way to increase the effectiveness of your daily workout? A simple addition of kettlebells to your daily workout routine can be a game-changer. Kettlebell exercises can help you not only build muscle, but also increase strength and burn fat. It helps engage multiple muscles at once, giving you a full-body workout. Overall, kettlebell exercises to gain muscle are the best way!
Best Kettlebell Exercises to Build Muscle
Here we have listed 5 best exercises to do with a kettlebell in order to gain muscle mass and burn fat and calories:
1. Double Kettlebell Front Squat
The double kettlebell front squat is one of the most effective exercises for building muscle and burning fat. In addition to targeting your glutes, quads, and hamstrings, this kettlebell exercise also works your core muscles.
To perform this exercise, stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder height. Keep your back and chest straight and lower your hips into a squat position. Make sure you don’t twist your spine when squatting. Now, to return to your starting position, push through your heels. This exercise puts pressure on your hands and shoulders, including your thighs and glutes.
2. Kettlebell swings
Being the most popular exercise, the kettlebell swing can give you a full body workout as you use your upper body, core and lower body to perform it. It is a high-intensity exercise that not only helps in gaining muscle mass but also burns a lot of calories. What else? A kettlebell swing is also good for your knees.
To perform this exercise, hold a kettlebell with both hands and arms extended downward and stand with your feet shoulder-width apart. Inhale and rotate your hips, bending your knees slightly. At the same time, swing the kettlebell between your legs, keeping your back straight and your core engaged. Now exhale and push your hips forward, lifting your body to a standing position and allowing the kettlebell to come to shoulder height. This move targets your entire body and helps you achieve your goal.
3. Kettlebell Deadlift
The kettlebell deadlift is a strength training exercise known for its muscle-building potential. It activates your lower back, hamstrings, glutes and calves.
To perform this exercise, place two kettlebells on the ground in front of you between your feet. Now bend over and grab the handles of the kettlebells, keeping your back straight. Lift the kettlebells with your hands and lift your body to a standing position. Again, bend your knees and lower the kettlebell to the ground. Continue this movement for 12 to 15 repetitions.
Also read: Add a kettlebell to your workout and get these 5 benefits in return
4. Kettlebell Side Lunges
Lateral lunges with a kettlebell are a fantastic way to target the quads, adductors, and glutes while improving hip mobility.
To perform this exercise, hold the kettlebell with both hands in front of your chest. Take a large step to the side, keeping your toes pointed forward, and lower your body to that side until your thigh is parallel to the floor. Return your heels to the starting position. Perform the same movement on the other side.
5. Military Kettlebell Press
The kettlebell military press is a superb upper body exercise that targets the shoulders, triceps, and upper chest.
To perform this exercise, start by lifting the kettlebell to shoulder height with your palms facing inward, toward your face. With your shoulders width apart, press the kettlebell overhead while keeping your core and back straight and engaged. Lower the kettlebells to the starting position. Repeat this exercise.
5 Best Kettlebells You Can Even Add to Your Home Gym
1. Kakss Vinyl half-coated kettlebell, 6 KG
The Kakss Vinyl Kettlebell is a great choice for beginners and experienced lifters. Its weight of 6 KG is suitable for beginners in kettlebell training, and its half-surface ensures a comfortable grip. You can perform several exercises with this muscle strengthening tool.
2. Symactive Neoprene Coated Strong Kettlebell, 8KG
Symactive’s 8kg kettlebell, covered in durable neoprene, is the best option for those looking to step up their muscle building game. The neoprene coating not only protects your floors but also provides secure grip during intense workouts. With this kettlebell you can target different muscle groups, improving strength and endurance.
3. Flexnest Flexikettle Adjustable Kettlebells
The Flexikettle from Flexnest is a game changer for those looking for versatility in their muscle building routine. This adjustable kettlebell allows you to add or remove weight plates, ranging from 2.5kg to 12.5kg, making it suitable for users of all fitness levels. Its adaptability allows you to gradually use your muscles over time.
4. JIMWALT Jimwalt Premium Half-Coated Neoprene Kettlebells, 10KG
Jimwalt’s Premium Kettlebells are another good option. The 10 kg option provides a significant challenge for building muscle mass, while the half neoprene coating ensures a secure and comfortable grip. These kettlebells are perfect for compound movements like kettlebell swings and Turkish holds.
5. Symactive Vinyl Coated Solid Kettlebell, 14 KG
For those looking to push their limits when it comes to muscle building, the Symactive 14 KG kettlebell is an exceptional choice. Its solid shape, vinyl covering and large handle make it a reliable and comfortable option. With this heavy kettlebell, you can participate in high-intensity workouts that promote muscle mass and strength.
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