As mentioned in previous blogs, the kettlebell is a diverse piece of equipment. When it comes to a full-body workout, one kettlebell can test your limits and get you in functional fitness shape.
One of the reasons kettlebells provide so much functionality has to do with their shape. Specifically, the ability to have a good grip on the weight while moving. A dumbbell has a similar grip handle. However, the bell portion of the kettlebell makes it easier for the user balance the weight as they move. Not all moves require extra balance, but most of the workouts below would be a bit more difficult with a dumbbell.
We will start off with some kettlebell exercises that target a wide variety of muscles in one movement. Adding these exercises to any regimen will give you the best bang for your buck!
The Turkish Get-Up is an interesting movement. It is gaining more and more popularity as functional fitness continues to grow in popularity. It is technically several movements, but one exercise targets your core, upper / lower back, upper legs, chest, butt, and triceps muscles. Which would be the abs / obliques, traps / lats, hamstrings / quads, pecs, glutes, and triceps for those interested in the details.
The Turkish Get-Up is not going to bulk up your body. It will, however, provide functional strength that would make it easier to bulk up in the future or for everyday strength. This movement is complicated since there are so many parts to it. The easiest way to learn it would be to checkout this great and concise Kettlebell Turkish Get-Up for Beginners Video.
One-Arm Clean and Press
The One-Arm Clean and Press targets a wide variety of muscles. The main muscles used during this workout are the shoulders, abs, and quads. However, a bunch of muscles are also activated throughout the movement (some muscles in your back, hamstrings, butt, and arms.)
To do One-Arm Clean and Press, start of with a kettlebell on the floor right in front of you. First, you perform a “clean” to get the kettlebell to a rack position. To get to the clean position, raise the kettlebell from the ground by doing a kettlebell swing and resting the weight on your bicep / forearm at the end of the swing. Then, overhead press the kettlebell from the clean position. Of course, it is easier to watch a video of how to do the One-Arm Clean and Press than it is to read about it.
Farmers Walk (Suitcase Carry)
The Farmers Walk is a loaded carry deemed crucial by many fitness buffs. This upper body exercise targets your shoulders, core, and chest. In addition, you’re legs get a bit of a workout from the actual walking portion of this exercise. For the sake of keeping the “One Kettlebell to Workout Your Whole Body” them, we will focus on the Suitcase Carry.
The Suitcasee Carry is essentially a One-Arm Farmers Walk. Simply carry a kettlebell in one arm and walk with it – easy right? Well, the difficulty comes in making sure you have the proper posture throughout the carry. Check out this Loaded Carry Video that shows how to do a Farmers Walk, Suitcase Carry and more loaded carry variations.
Kettlebell Goblet Squat
Round out your kettlebell workout with some Goblet Squats, which target your quads and glutes. In short, the Kettlebell Goblet Squat is like a normal squat, except you are holding a kettlebell out in front of you while completing the squat.
With all the workouts above, you will get a shoulder workout, chest workout, back workout, core workout, and leg workout. Now it it is time to create yourself a WOD (workout of the day). Feel free to incorporate the workouts above to your regimen as you see fit – comfortable enough not hurt yourself, but uncomfortable enough to make your workout challenging. With a heavier weight you can safely handle, a simple workout of the day would be:
Example Workout of the Day
Turkish Get-Up – 3 sets of 1 – 2 repetitions with about 120 seconds of rest in between or rest as needed
Kettlebell Goblet Squat – 2 – 4 sets of 8 repetitions with about 120 seconds of rest in between or rest as needed.
One-Arm Clean Press – 2 – 4 sets of 6 repetitions with about 120 seconds of rest in between or rest as needed.
Suitcase Carry – Play with your limits on this one as it can be exhausting depending on your fitness level. 3 sets of about 50ft with as much rest as needed in between each set.
This blog is headlined as a workout for your entire body with one kettlebell. You could use weight plates, bumper plates, cast-iron dumbbells, and some bars to complete the exercises discussed.
However, you can save space and grow with a single adjustable kettlebell as opposed to buying dumbbell sets or kettlebell sets. The Apex Adjustable Kettlebell can be used as a 20lb kettlebell right out of the box. However, with just 4 weight plates, you can turn increase the total to 50lb.
We suggest you grab a kettlebell and diversify your regimen today. Nevertheless, if you choose to use different pieces of exercise equipment you can still get the full body workout you are looking for.
If you have any questions, comments, or suggestions about the blog, please feel free to comment at the bottom of each blog page. If you have questions regarding products, warranties, or anything else related to Marcy, please contact us at Marcypro.com/support.