Beginner and advanced kettlebell workouts for men and women

Beginner and advanced kettlebell workouts for men and women

Kettlebell long cycle


The kettlebell long cycle workout has to be the mother of all kettlebell fat loss exercises! This workout definitely isn’t for beginners, and you will need two adjustable kettlebells to perform this exercise. This workout is essentially two in one – a kettlebell clean, followed by a jerk.

Kettlebell long cycle instructions

  • Start with your two kettlebells placed slightly in front of you with you legs slightly wider than shoulder width.
  • Grab the kettlebells (one in each hand) and swing them between your legs. Remember to keep your head looking straight forward.
  • When you feel your hamstrings pull slightly, use your hips to explosively drive the kettlebells forwards. Don’t use your biceps to move them!
  • Let your kettlebells come around the side of your hands and let them rest at roughly shoulder height on your forearms. Keep your elbows close to your body.
  • Keep the momentum going by spearing your hands upwards whilst dipping slightly at the waist (as if you were performing a squat or getting ready to sit in a chair).
  • Lock your arms out at the top of the movement.
  • Lower your kettlebells back to your chest, make sure to keep them close and tight.
  • Allow your kettlebells to swing back between your legs.

That’s one repetition! I challenge you to add the kettlebell long cycle to your kettlebell workout routine and blast out 20 of these bad boys. Check out the video below to make sure you are using good form.

Kettlebell snatch

Kettlebell Snatch Workout

The kettlebell snatch benefits anyone that is looking for a great muscle building and toning exercise. Kettlebell exercises are great for working a whole lot of muscles at once, and the kettlebell snatch is no exception to the rule! If you master this movement with your kettlebells then you will be targeting your hamstrings, hip flexors, thighs, calves, back, shoulders and arms. Almost every major muscle group, pretty impressive right? The kettlebell snatch is a great total body strength builder. It will help you to lose weight and get the tone and definition you desire!

Now before jumping right in to this one I would advise that you have already spent some time with your kettlebells, and hopefully already mastered the kettlebell swing (check it out here).

How to perform the kettlebell snatch workout

  • Place your kettlebell on the floor between your feet.
  • Bend your knees and push out your butt (as if you were about to sit down in a chair).
  • Look straight forward and swing your kettlebell between your legs. Don’t swing your kettlebell too close to the floor, try and keep it tight to your body to avoid bad technique and possible injury.
  • Reverse the direction and drive through with your hips and knees.
    accelerate the kettlebell upwards, keeping your elbow slightly bent until just before your arm becomes vertical.
  • Spear your hand upwards to complete the exercise.

Check out this great video that shows you how to progress with the kettlebell snatch and keep in good form.

Kettlebell swing


Lets face it, a lot of us do a lot of sitting around. Be it either at work in an office 9-5 5 days a week, or when we get home from work and head straight for the couch. Or even worse, both! All of that sitting isn’t doing any favours for your body, most importantly your back. Does it ever feel stiff when you bend over to pick something up? Uncomfortable and making you restless at work? I thought so.. I bet you wish there was some kind of wonder exercise that could help you regain good posture AND work the posterior chain to overcome all the negative effects of sitting on your butt all day? Throw in some weight loss and a healthier heart too? No problem! Its called the Kettlebell swing.

The kettlebell swing workout can really benefit you in ways that traditional exercises such as sit ups and crunches can’t. By controlling the kettlebell during the lowering phase of this workout you are really targeting deep abdominal muscles, and abdominal muscles work to stabilize your pelvis and lower back. The key for helping to fight a bad back is to build a strong core, and the kettlebell swing will help you to build strength by the bucket load. The kettlebell swing benefits anyone wanting to improve their posture and kick back pain. The kettlebell swing benefits anyone wanting to build a strong core and amazing muscle definition.

Check out the video below to make sure you are using good form, and remember not to go too heavy too fast! You will end up injuring yourself, and nobody wants that.

One arm kettlebell


Another great move that everyone should add to their workout routines is the one arm kettlebell clean. You may have also heard of the kettlebell clean and press, but we will go over that in a different post!

The one arm kettlebell clean may not be one of the easier moves to master, but it certainly isn’t the hardest either. So stick with it and you will be pulling of professional looking kettlebell cleans in no time. The muscles worked in the the clean are mainly the hamstrings and the back. This move is great for building a balanced looking frame whilst helping to tone your legs.

One of the main problems people talk about when learning the kettlebell clean is that their kettlebell will bang against their wrist or forearm. The best way to overcome this is to not actually hold your kettlebell too tightly, and let the handle just rest over your fingers instead of crushing it with some kind of Vulcan death grip.

How to perform the One Arm Kettlebell Workout

Follow these simple steps and you will be on the road to a better kettlebell clean in no time at all.

  • Start with your kettlebell placed in front of you between you feet.
  • Keep your opposite arm slightly raised to just below shoulder level with a tightly balled fist.
  • Bend down and push your butt out, grab your kettlebell with your hand remembering to keep your thumb pointed behind you (see the video below if this sounds confusing!)
  • Keep your head straight at all times looking forward.
  • Inhale deeply as you pull your kettebell upwards from the ground.
  • Drive your body upwards into an upright position whilst keeping your kettlebell close to your chest (as if you are zipping up your coat!).
  • Let your kettlebell roll around your wrist and come to rest on the back of your forearm.
  • Exhale deeply as you reach the top of your movement.

Check out the video below to make sure you are keeping in good form.

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