Male Kettlebell Workout

By Alva Langsam

Though many workout routines for men come and go, kettlebell training is not a fad. Originating in Russia centuries ago, this form of weight training has been used for hundreds of years to simulate real world physical movements. Today's modern kettlebells come in a variety of weights, typically measured in kilos ranging from 2 kg to 80 kg (5 lbs to 175 lbs). The standard Russian kettlebell is 1 pood, which is approximately 35 lbs or 16 kg. If you haven't seen one before, imagine an iron ball with a handle attached.

I've been using kettlebells for a couple of years now as they fit neatly into my fitness philosophy that convenience is paramount. Though you wouldn't want to pack them in your luggage, kettlebell sets are relatively inexpensive and can be used at home. You can do most kettlebell routines with only one or two different sizes of kettlebells. Additionally, if you do have a gym membership, you're likely to have access to a kettlebell rack.

Kettlebells are a great method of using ballistic motions to mimic real world movements. They are a functional and dynamic way to combine both cardiovascular and strength training as well. They're nearly as versatile as modern day dumbbell free weights, so they can be used for an incredible variety of workout routines for men in lieu of weight lifting routines.

In this post, we'll review my favorite kettlebell routine and how you might incorporate it into your existing fitness routine.

WORKOUT OBJECTIVES: Strength training, core conditioning

WORKOUT DURATION: 45 minutes

10 minute cardiovascular warm up of your choice

Two - Hand Kettlebell Swing x 50

The first exercise is the simple swing. With your feet should width apart, your back straight, and you shoulder blades back, hold the kettlebell down between your legs with both hands. Beginning with your knees slightly bent, swing the kettlebell up until is at eye level and then bring it back down between your legs. That's one rep.

One-Hand Kettlebell Swing x 25

Same as above, but begin with the kettlebell in one hand. As you bring it back down between your legs, switch hands and complete with the other hand. That's one rep.

Clean and Press x 25

In a slightly squatting position with your feet shoulder width apart, hold a kettlebell in each hand, letting them hang between your legs with the backs of your hands facing one another. Explode upward with the kettlebells, bringing them to your chest as you would with a bicep curl, rotating your wrists so that the kettlebells are outside of your hands with your fists together at shoulder level. Bring the kettlebells straight up over your head. Bring them back down to starting position and repeat.

One-Arm Kettlebell Snatch x 25

Beginning in a squatting position with your feet shoulder width apart and holding the kettlebell with one hand down between your legs. Beginning in your hips, initiate an upward swing on the kettlebell until it is directly overhead, pushing and driving it upward as your arm approaches vertical above your shoulder and straighten your legs. Bring the kettlebell back down to starting position and repeat on the other side. That's one rep.

Close Grip Kettlebell Pushup x 25

Find a kettlebell large enough to have a good amount of flat surface on the bottom. With the kettlebell on the floor, place both hands on the grip, extend your legs, and spread your feet shoulder width apart. Perform pushups with both hands on the handle.

10 minute cardiovascular cool down of your choice

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