Kettlebells don’t get nearly as much love as they deserve. If you walk into most gyms today, you’ll probably see these poor things lying around in the corner with dust and spider webs covering them. But, the truth is, kettlebells are a fantastic piece of equipment, and you can use them in many ways to achieve your training goals. To that end, we’ve put together this guide for you. Below, we’ll go over everything you need to know about kettlebell training and how to set up a full-body at home 3 day a week kettlebell kb exercises workout routine.
To kick off the training week strong, we’ve got this workout. It primarily focuses on your legs and posterior chain, while also training the muscles in your upper body.
Kettlebell good mornings – 3 sets of 8 to 20 reps
Kettlebell swings – 3 sets of 10 to 20 swings
Kettlebell unilateral back rows – 3 sets of 8 to 20 reps per side
Standing kettlebell overhead press – 2 sets of 8 to 20 reps per side
Kettlebell goblet squats – 2 sets of 8 to 20 reps per side
Most people don’t give their posterior chain nearly enough love, so we’ve made this plan to start with a workout that emphasizes these vital muscles.
In combination, these exercises help strengthen every muscle on the backside of your body, ranging from your hamstrings to your neck. What’s more, exercises like the back row and overhead press help develop your back, upper chest, triceps, biceps, shoulders, and abs.
Our second kettlebell workout routine should ideally occur 48 to 72 hours after the first one. That way, you’ll have enough time to recover from the intense training so you can get back and attack this workout with vigor and enthusiasm.
Unlike day one, this workout will mostly focus on the upper body musculature and will involve your legs to a lesser degree.
Kettlebell renegade rows – 3 sets of 8 to 20 reps per side
Kettlebell bottoms-up overhead press – 3 sets of 10 to 20 reps per side
Kettlebell farmer’s carry – 3 sets of minute-long carries
Kettlebell overhead squat – 3 sets of 10 to 20 reps
Kettlebell single-leg deadlift – 2 sets of 6 to 15 reps
When put together, this combination of exercises does a great job of emphasizing your upper body while also somewhat involving your legs and glutes. More specifically, the above activities will strengthen your upper back, trapezius, shoulders, triceps, biceps, forearms, grip, and lower back.
Also, thanks to the squat and deadlift, you get to train your glutes, hamstrings, quads, hip flexors, and, to a degree, your calves.
To finish off the week with a productive workout, we have this metabolic conditioning kettlebell challenge. The goal here is to perform more repetitions, rest less between sets, and cause a strong hypertrophic response, while also improving your endurance.
As with workout 2, give yourself at least 48 to 72 hours of rest before doing this workout.
Kettlebell swings (with both hands) – 3 sets of 20 to 30 reps
Kettlebell goblet squats with a jump – 3 sets of 15 to 30 reps
Kettlebell push press – 3 sets of 15 to 30 reps per side
Lateral lunges with a kettlebell – 2 sets of 12 to 20 reps per leg
Kettlebell cleans – 2 sets of 10 to 15 reps per arm
As you can see, this workout has a lot more volume, and it will certainly challenge you to a more significant degree. It’s important to remember that as you become fatigued, your technique might suffer a bit. So, be mindful of that and don’t push any of the sets to failure. Always leave at least two to three reps in the tank.
You should start this kettlebell kb workout exercises routine slowly, and you should place a high priority on your training form. The great news is, you can set up your phone to record yourself as you train and then watch the video and review your technique.
As far as resting between sets, you should follow these recommendations:
And finally, if you haven’t gotten kettlebells for your home training yet, consider getting lighter ones first to master proper training form. Then, you can invest in some heavier ones.
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