Kettlebell Training For Athletes

Why kettlebells? Why not...

Kettlebells have become a training staple for athletes across the board for their versatility and effectiveness in building lean muscle mass, strength, power, explosiveness and more.

Athletes alike incorporate kettlebell flows into their training as a total body conditioning tool that trains balance, coordination, strength, and endurance. 

Whether you're a martial artist, surfer, outdoor enthusiast, or all around athlete, adding kettlebell training to your regime will improve your functional strength and fitness to improve your performance. 

KETTLEBELL EXERCISE BENEFITS 

• Total Body Conditioning 
• Builds Lean Muscle Mass 
• Burns Fat and Increases Fat Loss 
• Increases Strength and Stability 
• Improves Balance and Coordination
• Strengthens Posterior Chain Muscles and Posture 
• Builds Explosiveness, Power, and Speed 
• Versatile and Portable 

BEST KETTLEBELL EXERCISES 

The best kettlebell exercises get your heart pumping while building functional strength to improve athletic performance and endurance. 

We've compiled a list of the best kettlebell exercises to add to your training regime that will build lean muscle, improve strength and conditioning, burn fat, and improve your overall performance.  

1. Kettlebell Alternating Swings 
2. Kettlebell Deadlifts 
3. Kettlebell Snatches 
4. Kettlebell Goblet Squats 
5. Kettlebell Clean and Press 
6. Kettlebell Halos 
7. Kettlebell Russian Twists 

KETTLEBELL ALTERNATING SWINGS 

REPS: 5 (each side)

SINGLE ARM KETTLEBELL SWING BENEFITS

• Builds Explosive Power 
• Builds Strong Glute Muscles 
• Builds Strength and Lean Muscle Mass 
• Improves Grip Strength 
• Strengthens Posterior Chain Muscles

The king of all kettlebell exercises is the swing. Once you've mastered the double handed kettlebell swing, the natural progression to build strength and lean muscle mass are single arm swings.

A kettlebell swing alternative, single arm alternating swings are a full body workout that targets the hamstrings, glutes, core, back and shoulder stabilizers, traps, and forearm muscles. 

Step it up a notch with alternating swings to incorporate dynamic movements for functional fitness while increasing power and strength. 

KETTLEBELL DEADLIFT 

REPS: 12

KETTLEBELL DEADLIFT BENEFITS:

• Full Body Exercise 
• Strengthens Posterior Chain and Improves Posture 
• Strengthens Core Muscles 
• Improves Grip Strength 
• Burns Calories and Increases Fat Loss 

Kettlebell deadlifts are a compound exercise that targets a variety of muscle groups simultaneously to build muscle mass and strength while improving cardio and burning more calories. 

Adding kettlebell deadlifts to your routine strengthens your posterior chain and builds athleticism. A strong posterior chain is not only important for a healthy posture, but also vital to movements such as running, lifting, and training. 

Deadlifts build functional fitness by mimicking everyday activities, while also improving grip strength, posture, cardio. 

KETTLEBELL SNATCH 

REPS: 5 (each side)

KETTLEBELL SNATCH BENEFITS:

• Conditions Posterior Chain Muscles 
• Improves Aerobic Capacity 
• Builds Strength and Shoulder Stability 

One of the most dynamic kettlebell exercises, the kettlebell snatch comes in a close second when compared to the swing. 

Complicated but effective, the kettlebell snatch technique can take a while to nail down, but once you've got it under your belt, adding kettlebell snatches to your flows will build strength and power, while increasing your heart rate, improving aerobic capacity, while building power, explosiveness, and strength. 

Stand with your feet hip to shoulder width apart with the kettlebell positioned approximately one foot in front of you. Bend at the grip the kettlebell handle with one hand. 

Sit back, load your hips, and engage your core muscles. 

Pull the kettlebell back between your legs, thrust your hips forward while swinging the kettlebell in a forward motion, shrug your shoulder, pull your elbow straight up, flip the kettlebell, and punch through towards the sky. 

To bring the kettlebell back to the starting position, slowly lower the kettlebell back down to shoulder level and into the swing position.

Hinge at the hips, let the momentum of the bell swing through your legs, and repeat the movement. 

KETTLEBELL GOBLET SQUAT

REPS: 12

KETTLEBELL GOBLET SQUAT BENEFITS:

• Full Body Exercise 
• Improves Strength and Mobility 
• Improves Functional Movements 

Whether you're new to kettlebells or a pro, the kettlebell goblet squat can benefit athletes of all levels by building strength and mobility to improve functional fitness and athleticism.

Use both hands to hold the kettlebell by the horns and at chest level. Keep your elbows tucked under your wrists and close to your body. 

Stand with your feet slightly wider than hip-width apart with your toes pointed forward and slightly outward. 

Make sure to keep your spine neutral and cored engaged. As you perform the goblet squat, drive your heels into the ground, push your hips back, bend at the knees, and descend to a comfortable depth. Pause for a second at the bottom, then engaged your core, actively lift your chest, and stand up to the starting position. 

The kettlebell goblet squat targets the glutes, quadriceps, hamstrings, scapular stabilizers, and core muscles. 

KETTLEBELL CLEAN AND PRESS 

REPS: 5 (each side)

KETTLEBELL CLEAN AND PRESS BENEFITS:

• Incorporates Unilateral Training 
• Builds Strength and Coordination 
• Builds Power and Explosiveness
• Improves Overheads Strength and Stability 

A compound exercise that increases functional fitness while improving explosiveness and power, the kettlebell clean and press is a vital full body movement that targets a variety of muscle groups simultaneously. 

Stand with your feet approximately hip to shoulder width apart and position the kettlebell directly in front of you. 

Bend the knees, hinge at the hips, and grab the kettlebell's handle with one hand. Pull the kettlebell in a straight line up, towards your chin, keeping the kettlebell's path as close to your body as possible. 

Engage you core, explode your hips forwards, and rack the kettlebell onto your shoulder in one fluid motion. 

Take a breath while keeping your spine neutral and core engaged and press the kettlebell overhead in one fluid motion. While pressing the kettlebell overhead, make sure to complete a strict press, that doesn't use any momentum from your legs. 

The kettlebell clean and press targets the anterior chain, hamstrings, glutes, lats, shoulders, triceps, traps, and upper back and chest muscles. 

KETTLEBELL HALO

REPS: 10 (each direction)

KETTLEBELL HALO BENEFITS:

• Develops Core Stability
• Improves Reflexive Stability 
• Improves Balance 

The kettlebell halo can be performed standing or in a kneeling position to strengthen the core muscles. 

Once in position, engage the core muscles to maintain a strong posture and stay in a fixed position. Slowly, move the kettlebell around your head and make full circles in one direction until the set is complete before changing directions. 

Kettlebell halos target the core muscles as well as the shoulders and forearms. 

KETTLEBELL RUSSIAN TWISTS 

REPS: 10 (each side)

KETTLEBELL RUSSIAN TWIST BENEFITS:

• Strengthens Core Muscles 
• Improves Balance and Spine Stability 
• Builds Rotational Strength 

Incorporating kettlebell Russian twists into your training builds and improves rotational strength which is crucial to athleticism and performance as well as injury resilience. 

Rotational strength improves athletic ability and performance by increasing core stability, power and explosiveness, and stability in the spine and hips. 

Add kettlebell Russian twists to your training to support your core and improve performance. 

BOTTOM LINE

Whether you're a beginner to kettlebells or a kettlebell enthusiast, the benefits of kettlebell training can be reaped across all lifestyles. 

Use kettlebells to build your functional strength, coordination and balance, and optimize you daily functioning.