Building muscle and strength is no easy task. Everyone knows it takes hard work and commitment inside and outside of the gym. But it doesn’t have to be complicated. If you want to get stronger and get bigger, pick up a kettlebell and follow this total-body kettlebell workout routine. It only requires four moves, a total of five rounds, and a kettlebell weight of 45 to 60 pounds.
- KETTLEBELL WEIGHT: 20 to 28 kg (45 to 60 lbs)
- NUMBER OF ROUNDS: 3 to 5
- REST BETWEEN ROUNDS: 1 to 2 minutes. You’re going heavy on this one. But there are fewer rounds and more rest. No matter how heavy you go, make sure to preserve form.
1. Kettlebell Hike Swing to Deadlift
Stand with feet hip-width apart, kettlebell a foot in front of feet to start. Grab kettlebell, hike it back be- tween your legs (A), swing it up until it’s parallel with face (B), then return it to the ground. Hop feet forward, then do a deadlift. Return kettlebell to ground and hop back for one rep. Do 5 reps.
2. Dead-Stop Row
Start in a hip hinge, kettlebell outside right foot. With back straight, lift kettlebell with right hand, then pull right elbow back until fist is next to rib cage. Hold for a second, then reverse to start for 1 rep. Do 5 reps on right side, then switch sides.
3. Suitcase Split Squat
Start at the top of a split squat position, left foot in front, holding kettlebell in right hand. Keeping core strong and shoulders back, engage quads and slowly lower back knee to ground, then explode up for 1 rep. Do 10 reps on left side, then switch sides.
4. Strict Press
Clean the kettlebell in your right arm to the rack position, wrist flexed, fist under chin, thumb against sternum, kettlebell resting on your outer arm to start (A). Press the kettlebell straight overhead, wrist facing out at the top of the movement (B). Return the kettlebell to the rack position for 1 rep. Do 5 reps on right side, then switch sides.