Find your kettlebell workouts for men here – 14 kettlebell exercises directed specific to men. To work your body strength and flexibility as well as cardio all you need is these kettlebell workouts for men. Pack on muscles, generate power, get ripped and boost your endurance with the kettlebell workouts for men. Remember to work all the entire body to get that symmetrically look although you off course can focus on a specific area if you want to.
Men usually start with a kettlebell between 16-32 kg. Are you new to kettlebell workouts it is recommended not to choose too heavy a kettlebell in the start with – start at a weight you can control and master! When the exercises are known to you and as you get stronger you can move up to a higher weight to keep the pressure on.
We strongly recommend that beginners find a trainer or a friend to start up the primarily to learn great kettlebell tips and tricks but also because it is more fun to be two at the workouts sessions. You can find kettlebell workouts for beginners here as well as below.
Your current fitness level will affect the number of repetitions and sets as well as the workout intensity. In general though, we recommend that you aim for 10-25 repetitions and between 3-5 sets per kettlebell workout training session. Do not get frustrated if you cannot do this the first time – HANG IN, YOU WILL GET THERE! And remember that it is more important to do the workouts correct than having a heavier kettlebell.
Below your will find some kettlebell workouts for men to get you started and that will get all your body working. Each kettlebell workout have indicators for how difficult it is and which part of the body it works and You can also have a look at kettlebell workouts for women to find more kettlebell exercises – just remember to use a heavier kettlebell if needed.
Best Kettlebell Workouts For Men
Kettlebell Squat (level: beginner)
Works hamstrings, glutes, quads, biceps, delts
Stand with feet shoulder distance apart while having an overhand grip on the kettlebell and holding in front of your chest. Lower down to a squat position (hips slightly below the knees). Rice to standing again. Repetitions 10-15.
Kettlebell Sumo Squat Swing (level: beginner)
Works glutes, quads, hamstrings
Stand with your feet shoulder distance and apart toes pointing slightly outwards. Grab the kettlebell in both hands, arms straight and kettlebell in front of your hips. Bent your knees to lower into a squat. Keep your knees bent while you drive your hips back and then thrust them forward so your arms raise to about shoulder height. Reverse the motion in one movement to return to the starting position. 10-15 repetitions.
Kettlebell Biceps Curl (level: beginner)
Stand with a kettlebell in each hand and let them rest at your sides. Bend your elbows and curl up towards your shoulders. Hold your shoulders steady and do not sway them to create more momentum. Pause shortly before returning.
Kettlebell One Arm Swing (level: beginner)
Works arms, hamstrings, glutes
Stand with feet shoulder distance apart, knees slightly bent and toes slightly outward. Grab a kettebell in your right hand in front of your hips. The left arm is parallel to the ground straight out. Keep the kettlebell close to your body while pushing hips back and bent over at your waist. Keep your core tight and back straight. Then, thrust your hips forward and squeeze your glutes to swing the kettlebell forward and upward. Reverse the motion to the starting position. Repeat 10-15 before changing arm.
Kettlebell Leg Raises (level: intermediate)
Works oblique, hips, back, abs
Stand with feet shoulder distance apart and hands resting on your hips to create balance. Put right foot in the kettlebell handle and curl your toes upwards. Lift your right leg while you bend the knee until a 90-degree angle. Pause shortly before you lower the foot. Repeat 10-15 times before switching foot.
Kettlebell Swing (level: intermediate)
Works abs, shoulders, glutes, hamstrings
Stand with feet shoulder distance apart and a two-hand grip on the kettlebell. Bent your knees slightly and keep chest lifted while pushing hips backward. Your straight arms will allow the kettebell to drop between your legs. Push your hips forward and squeeze your glutes to propel the kettlebell to shoulder height. Swing the kettlebell back down before repeating.
Kettlebell Step-out Swing (level: intermediate)
Works shoulders, glutes, hamstrings, abs, quads
Stand with feet together and grab the kettlebell with both hands in front of your thighs. Step out with the right foot, bent your knees slightly (not a squat!), push hips back and swing the kettlebell back between your legs. Return to standing position while you thrust hips forward and allows the kettlebell to swing upward. Take 10-15 repetitions.
Kettlebell Floor To Shelf (level: intermediate)
Works quads, glutes, abs, hamstrings, triceps, oblique, shoulders
Stand with feet shoulder distance apart and grab the kettlebell with two hands on the side and hold it beside your hip. Turn slowly and move diagonally the kettlebell across your body (keep kettlebell close to your body) and extend your arms above the opposite shoulder. Brief pause before returning. 10-15 repetitions.
Kettlebell Row (level: intermediate)
Works biceps, back, abs, shoulders
Stand in a staggered stance with knees slightly bent. Hold the kettlebell in your right arm just above the left foot. Rest your left arm on the leg while leaning forward with head up and straight back. Pull the kettlebell up along your torso and elbow close to your side (bring it to your ribs). Pause briefly before lowering the kettlebell to starting position.
Kettlebell Sit-up (level: intermediate)
Works abs, back, hips
Lie down flat on your back while knees are bent 90 degrees with feet flat on the ground. On top of your chest you hold the kettlebell (keep it here!). Use your abs to raise your torso and pause shortly before slowly returning. Repeat 10-15.
Kettlebell One Arm High Pull (level: intermediate)
Works biceps, glutes
Stand with feet shoulder distance apart. With a straight arm take the kettlebell in your right hand and let it hang in front of your body. Bend your knees slightly while you jerk the kettlebell quickly up so your arm is level to the ground (approx. eye level).
Kettlebell Windmill (level: intermediate)
Works delts, hamstrings, glutes, quads, shoulders, oblique, triceps
Stand with your feet shoulder distance apart with the kettlebell in the right hand and your arm bent with the kettlebell resting on the outside and your forearm. Press the kettlebell overhead, hips back, squat down while you rotate the body so that the side supporting the kettlebell opens towards the ceiling. Balance the free hand on the ground and reverse to return to starting position. 10-15 repetitions before changing arm.
Kettlebell Swing And Flip To Squat (level: advanced)
Works abs, hamstrings, glutes
Stand with feet shoulder distance apart while you are holding the kettlebell with two hands and palms toward you. Arms hanging straight down and the kettlebell between your legs. Take a squat and swing the kettlebell upwards while you get up standing again. At the top of the swing release the kettlebell so it flips over in your hands (please watch the kettlebell!). Catch the kettlebell after one revolution while you are standing. Now do a full squat holding the kettlebell in front of your chest and return to standing position.
Kettlebell Single Arm Snatch (level: advanced)
Works abs, quads, glutes, shoulders, hamstrings, back
Stand with your feet shoulder distance apart in a partial squat holding the kettlebell with an overhand grip in your right hand. Your right arm hanging straight down so kettlebell is between your legs. Press the kettlebell overhead close to your body while you rise to standing position. When it is at shoulder height you rotate your hand while continuing to press up (control the kettlebell not to hit your arm). Stop the kettlebell directly overhead with your arm straight. Pause shortly and return down. 10-15 repetitions before changing arm.