There are many different weights, machines, and other equipment you can use for strength training at the gym, but one of the most unique is the humble kettlebell.

With one simple kettlebell, you can strength train every major muscle group in your body. Read on to learn the benefits of kettlebell training and how to achieve a full-body workout with kettlebells at AFAC’s gym in Thornton, Colorado.

What Are the Benefits of Kettlebell Training at the Gym?

When you compare kettlebells to other weights in the gym like dumbbells and barbells, kettlebells have an odd shape. But that’s where their power lies! That heavy cannonball with a flat bottom and curved handle on top allows you to experience a constantly shifting center of gravity and unbalanced weight distribution.

What benefits do you gain from this?

Stabilization. Working out with kettlebells recruits more stabilizer muscles than weight machines and even other free weights, especially muscles that stabilize your core.
Results. Unlike traditional weightlifting, kettlebell training can be performed bilaterally and unilaterally across all planes. Studies have shown that this results in improvements in strength and endurance, as well as balance and jump performance.
Cardiovascular health. Kettlebells bring together strength training and cardio into one great workout. That means, instead of lifting weights for an hour and then hitting the treadmill for another hour, kettlebells can achieve both at the same time. Research has found that kettlebell swings provide greater cardiovascular benefits than a Tabata workout and the same heart rate exertion as running on a treadmill.
Calorie burn. Because of the combined aerobic and anaerobic elements of kettlebell training, the calorie burning potential is off the charts. One study found that kettlebell training burned at least 20.2 calories per minute which is equivalent to running at a 6 mile-per-hour pace.
A low-impact, full body workout. Kettlebell exercises work the lower body muscles like glutes and hamstrings as well as upper body muscles in your shoulders, chest, back, and arms. And, since one or both of your feet remain on the ground during kettlebell exercises, kettlebell training is considered a low-impact workout that won’t put extra strain on your joints.

Kettlebell Full-Body Workout at the Gym

If you’d like to try kettlebells at your next head-to-toe sweat session at the gym, here’s a lineup of kettlebell exercises that will target all your body’s major muscle groups!

While traditional kettlebell training calls for women to use 18-pound kettlebells and men to use 35-pound kettlebells, it’s often a better idea to choose a lighter weight and focus on developing proper technique and form first. For women, 8- to 15-pound kettlebells could be a good place to start, and for men, 15- to 25-pound kettlebells.

As you become stronger and more skilled, you can add reps and shorten your recovery time in between sets. Then, if you need a greater challenge, you can increase the weight of the kettlebells you’re using. For the best results, aim to complete your kettlebell workouts two to three times per week.

Kettlebell Deadlifts

Stand with your feet hip-width apart.
Keep your arms at your sides and place a kettlebell next to each foot.
Engage your core and abdominal muscles throughout the exercise.
Squeeze your shoulder blades together throughout the exercise.
Push your hips backward (hinge at the hips) to lower your body toward the floor.
Avoid letting your knees to travel forward as you lower to the floor.
Firmly grasp a kettlebell in each hand.
Keep your heels in contact with the floor throughout the exercise.
Keep your shin bone and torso parallel to each other, with your shoulders positioned directly over the kettlebells or slightly in front of them.
While firmly grasping each kettlebell, raise your body until you return to a full standing position.
Slowly return to the lowered position of the deadlift.
Complete the desired number of repetitions.

Kettlebell Single-Arm Swings

Stand with your feet hip-width apart, and place a kettlebell between your feet.
Set your shoulders and brace your core throughout the exercise.
Hip hinge to lower your body down to grasp the kettlebell with one arm.
Start by swinging the kettlebell backward between your legs.
Make sure the handle of the kettlebell stays slightly above your knees.
Initiate an explosive upward movement by driving your hips forward and swinging the kettlebell upward, returning your body to a vertical standing position.
Do not swing your torso beyond vertical.
The momentum gathered should allow the kettlebell to swing until your arm is parallel to the floor.
Your wrist should always remain aligned with your arm.
Remember that this exercise is not designed to target your shoulders, but instead, your hips. If you’re unable to lift your arm to be parallel to the floor, try thrusting harder with your glutes from the lowered position.
Return the kettlebell to the starting position between your legs.
Complete the desired number of reps and then repeat with the other arm.

Goblet Squat to Overhead Press

Stand with your feet slightly wider than hip-width apart.
Hold a kettlebell with both hands grasping the handle on each side.
Bring the kettlebell close to your chest with your elbows bent. This is the starting position.
Keeping your chest up, hinge your hips back to the 45-degree mark or lower, bend your knees, and lower down into a squat.
Your thighs should be parallel to the floor and your knees should be above your feet.
Pause for a second, and then push into your heels to rise back up to standing as you press the kettlebell overhead.
Lower the kettlebell down to the starting position. That’s one rep.
Repeat for the desired number of reps.

Kettlebell Push-Up with Row

Grab two kettlebells and get into a regular push-up position on the floor.
Extend your legs behind you and place your feet hip-width apart.
Grab each kettlebell at the top of the handle and rest the bottom of the weight flat on the floor.
Your arms should be fully extended with your hands directly beneath your shoulders.
Engage your core and make sure that your body forms a straight line from your head down to your heels.
Start the press up part of the movement by bending at your elbows to lower your chest toward the ground.
Pause briefly at the bottom of the push up.
Push yourself back up until your arms are straight again.
Row one of the kettlebells toward your chest while keeping your elbow tucked into your side.
Repeat the row movement with your other arm.
That’s one rep. Repeat for the desired number of reps.

Kettlebell Walking Lunge

Stand with your feet shoulder-width apart.
Hold a kettlebell in each hand.
Step forward with one leg and allow both knees to bend simultaneously, lowering down into a lunge position.
Descend until your back knee touches the floor.
Drive through your front foot and extend your knee as you fully stand up and return to the starting position.
Repeat the move with the opposite leg.
Repeat for the desire number of reps.

Kettlebell Shoulder Press

Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
Brace your shoulders throughout the exercise.
Bend at the elbow and pull, or “clean,” the kettlebell upward to assume the starting position with the kettlebell at shoulder height.
The kettlebell should be resting on the back of your hand between your forearm and biceps. Your forearm should be vertical, and your elbow should be tucked close to your body. Your wrist should be in a neutral position.
Press the kettlebell straight overhead until your arm is fully extended with your palm facing outward and your wrist maintaining a neutral position.
Return the kettlebell to the starting position.
Complete the desired number of reps with the right hand and then repeat with the left hand.

Kettlebell Russian Twist

Sit on the ground while holding one kettlebell with both hands by the horns, with your arms in front of your body.
The kettlebell should be lifted up and over your waist.
Bend your knees slightly and raise your feet a few inches off the ground, keeping your core contracted and back flat.
Slowly and with control, rotate your shoulders to bring the kettlebell toward your hip on one side of your body, and then reverse the movement to the other side of your body. That’s one rep.
Continue for the desired number of reps.

Getting Twice the Results in Half the Time with Kettlebells at AFAC Gym

While kettlebells were developed by Russian strongmen in the early 1700s, they are inspiring legions of fitness enthusiasts to this day. In addition to the many benefits that come with kettlebell training, they’re also incredibly versatile. Ranging in size from as small as 1 pound all the way up to 100 pounds, kettlebells can be as valuable to beginners as they are for experienced weightlifters.

The experienced team of personal trainers at Adventure Fitness Athletic Club can assist you with performing all the kettlebell exercises discussed in this blog and countless others. Our personal trainers also can design a personalized workout program for you that targets all your muscle groups so that you can achieve your fitness goals.

As the best gym in Thornton, Colorado, AFAC’s huge selection of strength training and cardio equipment – including kettlebells – will provide everything you need for your workouts. If you’d like to challenge your mind and body in new ways (and meet new friends!), check out our many group classes that are scheduled throughout the morning, afternoon, and evening. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members and ensuring they see the results they’re working toward.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.