5 Workouts Using Only A Kettlebell

5 Workouts Using Only A Kettlebell


Kettlebell workouts have been in existence for around 350 years. Initially, they were used as counterweights by Russian for measuring goods. As time passed, some old-fashioned strongmen began to juggle, press, and swing them around for their entertainment. There is mostly more to it than that, but most importantly, that is how an iron weight turned into a staple in exercise center culture.

Kettlebell and its benefits

Kettlebells are great as they are versatile, which allows a person to burn fats vigorously and build power. 

Here are a few more benefits of kettlebell workouts:

  1. With the help of firm grips supported by the wrists carrying out difficult and heavy exercises are also possible, like swinging it in between the legs.
  2. Simply handling kettlebells works your core extra hard.
  3. One can naturally string together all the moves to create a workout flow.
  4. It helps you improve your posture and balance.
  5. Kettlebells are affordable and easy to go anywhere with coupons available.

How does it work?

  • Kettlebell helps reduce more fats from the body because, unlike the dumbbells, the weight of the instruments hangs a few inches down from the handle, making it difficult to work out with. 
  • A little more of everything is required- the grip, the strength, and the energy.

Directions and safety tips

    • A weight suited as per the body should be lifted to complete 12-15 reps sets in a go. 
    • Before using a kettlebell, get used to its movement in your hands as kettlebells tend to swing.
    • Someone who has been working out for a long time can complete 3-5 sets, but for a new person, 2 are advisable, but of course, the required amount of rest should be taken in both cases.
    • If you are new to kettlebells, start slowly.
    • Start with lighter weights first.

Here are a few workouts performed using a kettlebell:

Ballistic Row

By making this move can help one lights up their lats and upper back. Furthermore, while doing deadlifts or a lot of pulling, it assists one to reinforce a solid hinge position with side-to-side moving that helps in getting familiar with position changes.

How to do it?

  1. Start with feet shoulder-width separated and a kettlebell close to within one of your feet.
  2. Hinge at your hips, keeping your back nonpartisan, to twist around and get the kettlebell with one hand. Row the bell up until your elbow passes your torso, and then let it go.
  3. Grab the kettlebell with your other hand and let the bell coast back towards the floor before rowing it back up.
  4. Without letting your torso twist to either side, keep repeating it back and forth.

Pro tip: Avoid flexing or adjusting your spine. Ensure that everything is engaged.

Rotational Press

Rotational press ensures a full-body movement by loading the hip due to the kettlebell, as all the rotation comes from the floor. After loading the hip, one has to twist off that hip and press with that leg explosively.

How to do it?

  1. Start by cleaning a kettlebell from the floor to the front rack position.
  2. Twirl it on foot opposite the loaded arm and rotate a bit toward the bell.
  3. Then, turn outward on the other foot and press the kettlebell overhead to full expansion.

Pro tip: Make sure that you’re producing power from the floor. And focus on fighting rib flare and keep your spine as straight as achievable.


This exercise is performed for your core through anti-rotation as here you are battling not to twist away from the elevated hand.

How to do it?

  • Begin in a push-up position relaxing one of your hands on the kettlebell.
  • Lower yourself down until your chest is about an inch away from the ground.
  • Drive back up and lift your non-raised hand past your torso.

Pro tip: This isn’t a dynamic exercise; therefore, ensure that you go slow and balanced with every repetition.

Rotational Clean 

This exercise allows you to rotate your shoulders while keeping your spine straight as much as you can.

How to do it?

  • Stand with shoulder-width apart with a kettlebell residing outside of your left foot.
  • Pivot at the hips, turn inwards with your right foot and reach down and across with your right hand. 
  • Hold your core and eventually pull the kettlebell across, turning your torso outward and inwards with your left foot.
  • You should end up in the front rack position with your elbow tucked down and I and your body looking out to one side.

Gunslinger Flow

This exercise is performed by using a kettlebell with one hand and playing out the ballistic, and afterwards, give a bell to the next hand.

How to do it?

  • When the bell is in your other hand, extend your arm.
  • Move your hips forward, stand up, and raise your loaded arm 90 degrees as if you’re taking out a weapon from a holster, so the lower part of the kettlebell is confronting outward.
  • Hinge back over and do it again on the other arm.


Kettlebells would take some time to get used to but are very impactful and helps reduce weight faster. Also, because of the handy size, it can be kept anywhere and be used to the fullest with coupons for them at couponupto.com

Read more: Excercise To Do When You Are Pregnant


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