Kettlebell Chest Workout
Think you need a fancy gym setup to develop superhero strength? Think again.
While kettlebells can look deceptively easy to move around, but with the right kettlebell workouts, you can target every muscle in your body and build strength while increasing endurance.
In fact, kettlebell workouts are so effective they’ve been a primary tool in Russian bodybuilding and stronglifting since the 1700s. The term, traditionally used for only the strongest Russian men, actually translates to “kettlebell man.”
The types of popular kettlebell workouts vary widely. Some people enjoy using kettlebell exercises as their primary form of resistance training, in which case heavier weights are used. Others prefer to use kettlebell workouts as a form of whole-body circuit cardio, which calls for lighter weights and more repetitions.
They’re just extremely versatile, they require very little equipment (2 – 6 kettlebells is all you’ll need), and they are a very effective way to build muscle and strength outside the weight room.
So, let’s now look at 8 of the toughest kettlebell exercises out there–exercises that will, quite frankly, kick your ass.
1. Double Kettlebell Squat
This one is easy to describe, but not so easy to do.
You’ll be squatting with two kettlebells held up in front of the shoulders. To get them there, clean them into position. Squat as low as you can go, but point the knees out to the side instead of straight ahead. Keep your spine straight and stacked on top of your pelvis. Don’t let your shoulder slump forward. Stand all the way back up and repeat. Shoot for 15–20 squats.
2. Turkish Get-Up
Turkish Get-Ups are challenging, but they’re not just for building strength; they correct muscle imbalances. Make these a regular part of your workout regimen and you’ll see gains in whatever else you’re doing.
Start by laying down and extending your right arm straight to bring it in front of your chest. Keep your shoulders down with your back flat on the ground. Bend your right knee in and slowly raise up your right shoulder to prop yourself up on your left elbow. Sit up carefully, keeping your arm straight to raise the kettlebell above you head. You will end up with your right foot flat on the ground near your seat. Push up from your left elbow to your hand, straightening that arm while lifting your chest. Great, you’re halfway there!