The 9 Best Kettlebell Exercises for Men
Welcome to Men’s Health Month with F3! This month, we’re breaking down some of the best kettlebell exercises for men’s weight loss and muscle growth.
Kettlebell swing
We start with the swing, our favorite kettlebell exercise – for a good reason! The kettlebell swing is one of the founding motions of a kettlebell routine. It involves moving from a crouch to standing while “swinging” the kettlebell in front of you. This repetitive action works the muscles in your shoulders, glutes, thighs, and abs, while delivering a powerful, breath-directed action that releases plenty of endorphins.
Pro Tip: The kettlebell swing is one of the best kettlebell exercises for beginners. It will be the foundation of your practice – and once you learn how to do a kettlebell swing, you’ll never look back!
Kettlebell halo
Less familiar than the kettlebell swing, the kettlebell halo is an excellent upper body exercise, particularly when used as a warm-up or as part of a HIIT routine. Good posture is critical to completing this movement. To complete a kettlebell halo, lift the kettlebell to the height of your neck and rotate it around your head, bending at the elbows to complete the curve.
Kettlebell regular row
Looking to build some muscle? Then the kettlebell row is for you! This kettlebell exercise for muscle growth involves starting in a “lock” position like you’re about to do a kettlebell swing. Instead of swinging forward and up, lift the kettlebell straight up to the height of your hip. Keep your core muscles tight and be careful not to hunch your shoulders. And take your time with this one! You’re not “pumping iron” here so much as building your endurance – and lowering the bell works the same muscles as raising it.
Kettlebell push press
This upper body kettlebell exercise builds strength in the shoulders and pectorals. Simply put, a kettlebell push press involves “pushing” the kettlebell up over your head while you “press” against the floor with your feet. (A slight bend of the knees and pop up to standing can help add momentum when you’re “pushing” upward.) As you gain strength, the kettlebell push press can become one of the best intermediate kettlebell exercises. Adding kettlebell weight puts more pressure on your muscles (which means more gains!), but be careful not to add too much too soon.
Goblet squat
Did we think this move was called the “goblin squat” for the first six months of our training? Maybe. But regardless of its fun name, the kettlebell goblet squat is one of the most efficient kettlebell exercises for men. It works the core muscles, legs, glutes, and hips all at once. To complete a goblet squat, hold the kettlebell bell-side up at chest height. Then, sink into a squat – aaaaall the way down until your rear is level with your knees. Then, stand back up. You completed a goblin goblet squat!
Single arm deadlift
Don’t let the word “deadlift” scare you off – a kettlebell single arm deadlift is actually a very simple kettlebell exercise. To complete this exercise, start with the kettlebell on the floor. Keeping your back flat and using your off-arm for balance, lift the kettlebell from the floor as you move into a standing position. This repetitive motion is critical for building strength, so whenever you’re comfortable to add weight to your kettlebell routine, a deadlift is a great way to start out strong.
Pistol squat
Ahh, squats. The burpees of the kettlebell world. Like our friend the goblet squat, the pistol squat works all the muscles in your legs and hips while giving you a healthy dose of that good, good core work. This is an advanced kettlebell move that should not be tried by beginners. (Think of it like taking the traditional kettlebell squat “up a notch”.) To complete a kettlebell pistol squat, start in a standing position with one leg slightly raised. Lower yourself into a full squat with your off-leg extended and your balance in your heels. Then stand back up, try not to wobble, and repeat!
Pro Tip: When you’re adding the pistol squat to your kettlebell routine, start WITHOUT the kettlebell. We know that sounds counterintuitive, but when you’re adding moves this advanced to your practice, you need to make sure your balance and technique is strong enough before you add an extremely heavy metal ball to the mix.
Kettlebell thruster
A kettlebell thruster is a lot like a goblet squat, but with an added “oomph” factor. It’s a great kettlebell exercise for cardio, too, since it involves repetitive, fluid movement aligned with the breath. Starting in your regular racked squat, “explode” upward in one powerful movement, using your momentum to push the kettlebell up over your head. Then, repeat! (But be careful not to clock yourself in the face. We promise, it’s nowhere near as fun as it sounds.)
Clean and press
The last entry in our list of kettlebell exercises for men is the clean and press, another classic. This one-armed move combines much of what you’ve learned so far into one fluid movement. Starting in a “lock” position (like you’re about to start a swing), lift the kettlebell from the ground with one hand, pause at a shoulder lock position, then “press” it up over your head, using your off-arm as a counterbalance. Complete the movement all the way through, bringing the kettlebell back through the shoulder lock and down to the ground. It’s important to keep your back flat and your core engaged during this exercise – your lower back muscles will thank you later.
Looking for a leg up on your kettlebell training? In honor of Father’s Day and Men’s Health Month, F3 is proud to offer FREE fitness consultations! This $150 value covers one full hour of physical and habitual wellness observation, followed by a course recommendation from your trainer. No purchase necessary! (But we bet by the time you finish that hour you’ll be chomping at the bit to get started! ;-) )