5 Advantages Of Exercising With Kettlebells


Kettlebell Workout: The ‘Power 5’ Single Kettlebell Complex

Video taken from the channel: RdellaTraining


Intense 5 Minute Kettlebell Tricep Workout

Video taken from the channel: Anabolic Aliens



Video taken from the channel: Aztec Athletics


5-Minute Six Pack Abs Kettlebell Workout

Video taken from the channel: SixPackAbs.com


Intense 5 Minute Kettlebell Back Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Kettlebell Chest Workout

Video taken from the channel: Anabolic Aliens


The Only 5 Exercises You Need to Get Stronger with Kettlebells

Video taken from the channel: Pat Flynn

Kettlebells offer a great combination of strength training and cardio that provides off-the-charts calorie-burning potential. One American Council on Exercise report found the average calorie burn for a 20-minute kettlebell workout was a whopping 272 calories — a 20-minute jog burns around 160 calories. The key to torching calories with kettlebells is incorporating them into a high-intensity.

Kettlebells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. Another benefit of doing kettlebell. In this article, we are going to point out 5 great benefits of training with kettlebells that anyone can enjoy, wherever they choose to workout. Real-Life Application. The problem with traditional pieces of resistance equipment used in most workouts is their limited carryover to real-life tasks.

Here are five reasons why you should consider working out with kettlebells next time you visit the gym. 1. Get Stronger By now you probably know that lifting weights builds muscle and increases strength, and even if you already incorporate strength training into your regular exercise routine kettlebells can help you increase your strength even more. Using kettlebells, you can also improve your strength, cardio, stability, power, endurance and balance. The Journal of Strength and Conditioning Research also found that kettlebell training.

While there are many great things about kettlebell training, one of the biggest benefits is that all of the exercises are essentially total body exercises. This means you get total body strengthening and conditioning with one single tool. Virtually every fitness goal you want could be accomplished with a kettlebell, but don’t mistake me.

It’s one of the best ways to work your butt, quads, and hamstrings. Adding a kettlebell increases the resistance your body has to work against to. Working out with a kettlebell is the definition of what fitness pros call a “functional” workout.

That means it works your muscles in the same way. Grab the kettlebell and rotate it back and forth touching the ground on your left and right sides. Benefits: Strengthening the core, shoulders, biceps and upper back. There’s nothing more manly than throwing around chunks of iron.

So get some kettlebells and get to work, anywhere and at anytime. Burn up to 400 calories in 20 minutes: That’s what you’ll get from a kettlebell workout. A kettlebell looks like a cast-iron cannonball with a handle on top. They come in various weights.


List of related literature:

I own nearly a dozen kettlebells, littered across my garage, office, and home gym, and nearly every functional weight-training workout I perform uses at least one kettlebell move.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Kettlebells deliver any and everything a woman could want—if she wants to be in the best-shape-ever of her life.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Kettlebells can be used one at a time or one in each hand.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The same goes for kettlebells.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Or, it can be done using kettlebells (my personal favorite), weights, or calisthenics in which muscles are, after warming up, challenged close to their peak capacity for a very few sets.

“Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life” by Nora Gedgaudas
from Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life
by Nora Gedgaudas
Inner Traditions/Bear, 2011

good form, you can add load in the form a barbell, a single kettlebell or dumbbell, two dumbbells or kettlebells, a trap bar, or a landmine.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

That’s why Alwyn and I included the information about dynamic warm­ups, flexibility, and cardio exercise in Part 2.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

I had my kettle bell, a space for burpees, and my 45-pound barbell loaded with two 35-pound charcoal bumper plates—115 pounds, which I knew from a quick look back through my training journal was more than I’d ever used in a single thruster.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

The resistance-training effort should be easy to moderate, using free weights and dumbbells or a variety of weight resistance machines, and should include 8 to 10 repetitions performed one to three times with slow concentric and eccentric muscle contractions.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

This is especially true when working with resistance bands, dumbbells, and dynamic movements, because the risks of injury increase dramatically when you lose control of the weight or compromise your body position.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Download My Workout App Exerprise FREE https://bit.ly/2z4M6ax
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  • Was going to subscribe, but noticed people are asking good questions in the comments and Pat Flynn has not responded to any of them. Deal breaker for me

  • This lacks explosiveness….when snatching there should be redipping of the hips & knees at end of movement or declaration….same with cleans.

  • Upper back is a body part I really need to pay attention to. Couldn´t get my kettlebell up in Supermans, had to take a dumbbell. Thanks Mike,  a great workout!

  • not bad video but. i didn’t any of pat’s videos some time and i have to say honestly that he looks weak, overtrained, burnt off and probably his food regime doesn’t fit with his training. with no offense, just think it over, because you seems to me really depleted. something is imho wrong…

  • They’re fine as generic strength exercises but how are these specifically aimed at runners?? You’re only ever using one leg at the time when running (unless you’re special) and there’s only one exercise in this routine that focuses on single leg strength.

  • Love the energy/attitude in this channel. I’ve just started with kettlebells and have bought 2x of them (8 kg and 12 kg) which seemed on the light side (for men) but good to first build technique with. After viewing this vid I may just have to buy lighter weights. Lol!!

  • Just to hold my own tempo:
    (warm up)
    1) one arm swings (5x per arm)
    2) snatches (5x per arm)
    3) cleans (5x per arm)
    4) one arm front squats (5x per arm)
    5) presses (strict, no push press) (5x per arm)
    repeat cycle

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  • Yo mike can you guys please make a one arm pushup/pistol squat workout (not tutorial) but a workout to actually help you progress towards it because theres none on the internet only progession exercises ive seen but no actual workout with sets and reps to progress towards it, thanks for all your hard work.

  • i dont get it this workout is not long enough to build muscle, you are changing muscle fibre each excercise, reaching breaking point maybe once or twice, time based exercise is stupid

  • Love anabolic aliens
    Mike you are impressive and very honest, real, someone who ATCHUALLY cares when I comes to fitness and educational I respect that.
    what he is doing to help health help fitness help muscularisty help nutrition and many more doing his best and making it simple at the same time and I like that, that way there’s no excuses no limits which yo can fit in your day… One thing I dont like is that… Some people say exerprise is hard to understand and it’s not clear….. What’s not clear??? Mike has made it VERY clear… Time, muscle group, equipment, ect that can not be unclear and hard to understand people like that are just trollers saying stupid stuff for something that is helpful and great and don’t judge someone who is doing something positive as mike is doing.

    Well done mike!

  • You, sir, are a hero. Never got so destroyed as much as with your workouts! Love every video I saw and followed with, so keep ‘em coming!

  • Hey Mike, I just wanted to thank you for your 5 minute dumbbell workouts! I started working out 6 months ago and your workouts have helped me make significant gains! I’m going to keep on pushing, no limits!!

  • This is awesome! I’m a truck driver and can’t lug around a whole gym with me so I’ve had to settle with a kettleball as my gym. I’m gonna have to add this workout to my chest day. Thanks!

  • I like the video and guidance, but I can’t help but you’re grunting is part showmanship here. No way a muscular dude like you is grunting that hard from a 10 lb lol

  • Jesus H.!!! lol Took a break during the skull crusher. Today was my first day tomorrow will be better! Thanks for this video!!!

  • been searching for a great complex to do after my workouts.. THIS IS THE BEST.. 5 ROUNDS of this and i’m ready to hulk smash the world…..

  • hey bro i did this shit today, and last week btw, but i cant get my arms up on the last excercise. any tips? or am i simply too weak and have to keep practicing?

  • Very nice complex. I did 5 rounds with a 20kg bell. Done in 15 minutes. VERY nicely spent at the end of it. A well thought out total body workout. Using the simplest and safest kbell moves. A lot of bang for your buck in 15 mins. Thanks for a great workout.

  • I’m wondering if it’s okay, that if you only have one 50 lb KB and one 35 lb KB, you can do this.
    As long as the one I’m holding above head is the 35 pounder, on both sides?

  • MikeI luv ya man. I’m a 51 year old man that played college football on a Division 1 national championship football team back in the late 80s early 90s. Then I switch to bicycle racing. Now I just keep in shape and do the home gym thing. I lived in gyms since I was 11 years old and I guess I’ve just grown tired of it. Love your attitude and love your workouts

  • I’m loving this! Can’t go to the gym because of coronavirus and didn’t expect you can train back with kettlebells. Gonna get mine next week, thanks guys! ��������️������������❤️

  • found this a few months, I have been doing for about a month, started with 12 kg I’m now up to 18 kg with 10minute treadmill between each set. start with set of swings with 28kg. great workout HR to 160s. thanks

  • are this workouts comparable to a a like 45 minutes session?
    its defenetly a way to lose weigth its like crossfit but i dont see this getting me muscle?
    I ain no expert just an opinion

  • Mike, you are the MAN! Because of you, I started working kettlebells into my workouts, and I started using muscles I had no idea I had lol. My gains are steadily improving, along with my conditioning. I’ve recommended Exerprise to all of my friends, and I’m super excited to see what’s next. And by the way, I MASHED that subscribe button! Keep up the GREAT work my friend!

  • Bro my waist size is too small what should i do plz tell me is there any exercise without jym plz plz make video on that plz plz plz

  • If I take, lets say, 5 minutes chest workouts on monday (5 sets), 5 minutes back workouts on wednesday (5 sets), and 5 minutes legs workouts on friday… that would be a good beginner routine?

  • Great vid, Do you do cleans in between every rep during the military press? or are you combining the 2 exersices cleans and military press?

  • Hey man! I have a question,i do 50 pushups a day,not in a row,i do sometimes 10 reps,rest,or sometimes 20 and then rest,and i have been like that for 2 weeks,will doing this gurantee me muscle? If so in how long? Should i do more reps? Or try out more excercises? Please answer im desperate

  • Hey Mike thank you again for making a new kettlebell workout, did you see my comment again the last time i comment to you “can you make kettlebell chest workout?” Next Monday, make a kettlebell chest workout please!

    Edit: So that’s why you make a kettlebell workout because of me, right?

  • In my new KB training journey, I’ve spent time on YouTube for KB complex training ideas and am convinced this is one of the best.  I’ve been doing this once a week using a 20kg KB for 5 rounds and always trying to beat the clock.  Today I completed 5 rounds in 13:08 and have shaved off over 5 minutes in my time from the first time I did this.  Thank you for a great KB complex.

  • You’re awesome man! I’m training at home in this days and the kettlebell is the unique instrument here, only one. I watch 2 of your videos each day and work together ��
    Thanks and best wishes from Brazil

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  • I feel like it was fate that I stumbled across, had I not I probably wouldn’t be making the gains I am right now. Thanks so much Mike, you really have changed my workout habits and helped to add variation so that working out isn’t boring. You truly have inspired me!

  • I see you struggling doing the top bottom supermans yet I find it incredibly impressive how many you do pushing through fatigue like that. Keep it up mikey

  • How many rounds of the complex should I do? Or should I set the clock for 20 minutes and just work as much as possible during that time period?

  • Achieve The Ideal Physique Using Science: http://go2.sixpackshortcuts.com/SH3VP

    Thomas DeLauer here today with a workout everyone’s been asking for: 3 Ways To Train Your Abs With Kettlebells. Yep, you can get a whole lot done with your workouts and training by incorporating the use of kettlebells, so today I’m gonna break a few exercises down for sculpting and defining your six pack abs…

    Any trolls, inappropriate comments, or spam will be removed from the comments and banned from SixPackAbs.com. We strive for a great troll-free community here, and we’d love to have you as a part of it.

  • Please guys don’t get it twisted these workouts will definitely improve your endurance and flexibility and some of your strength but if you’re looking to make muscle gains that wont happened by swinging kettle bells around

  • Hey Mike, you’re the star here and I’m not telling you what to do, but don’t you think those pullovers would be better done lying on an exercise ball? Just a suggestion.

  • I’d personally make some adjustments to this, since I think it misses some important movements. I’ve made a full body program using 8 KB movements and it’s worked wonders. Here they are for anyone interested.

    Overhead presses Single, double, or lockout. Pick your favorite and go hard and heavy as you can with good form.

    Cleans Your press is only as good as your clean. Treat this as it’s own exercise to be practiced and perfected and your body will thank you

    Swings I honestly can’t believe this wasn’t on the list in the video. The swing is the foundation of kettlebell training. It’s to kettlebells what deadlifts are to barbell training. These are an absolute must and should be practiced religiously.

    Renegade rows You need to balance your pressing motions with pulling motions for optimal back and shoulder health. These are great for developing a strong upper back and the position is also a hell of a core workout. If this version is too hard then work on bent-over rows and planks separately to build up the strength needed for renegades.

    Windmills Strength, stability, and mobility all in one exercise. Go as heavy as you can with good form. Always keep your eyes on the bell and if things get dicey then push the bell out and release your grip so it falls away from you. Never try to fight for space with a ball of iron, you’ll lose every time. Better to ditch the bell than suffer an injury from trying to muscle it around.

    Turkish get ups Similar to windmills in the sense that a few heavy sets of these will challenge muscles you didn’t know existed. Great for overall strength, stability, and shoulder health. Again, if things get bad just push the bell away from you and release your grip so it falls safely away.

    Front squats A great lower body exercise. Safer than a traditional barbell back squat because the load isn’t on your back allowing you to keep a strong spine more easily. It’s also more difficult than the back squat, so lower weights will still be challenging.

    Carries Whether they’re traditional farm carries or racked carries, these are a great exercises for functional strength and do wonders for your grip. Go heavy and do timed walks, increasing the time as you get stronger. When you can walk the load for a minute or more you should up the weight and start over.

    I’ve followed this program for a couple months now, alternating training days with active recovery days and the results have been awesome. Anyone that’s interested in building a stronger and healthier body with KB’s should give these exercises a shot, I think you’ll enjoy them.

  • Ok ok ok…..this guy’s energy is crazy seeing as how it’s just hime and the camera operator. His energy and the music kinda makes you want to get more reps in ��. Great video by the way �� never heard of or saw the Tate Press but I will be using these exercises my guy ��������

  • 45 yo fella workin to hang close to the young intense training pups these days.

    Great workout using a 40lb kB and 4 rounds in 15 minutes! I need to get my hands on another 40lb kB for double kBs or 50-60lb kB.

    How many days per week is recommended for the active 40-50 yo fella?

  • I have been using this weight loss green store tea product for about a month. Since I started using this, I have lost about 5 pounds. The really nice thing is that this supplement cause no jitters.

  • Yo man I’m only 16 and I just did like 4-5 of your workout circuits man I’m most definitely gonna get the body I want doing your workouts and I do them all with 15 lb kettlebells bro thank you so much I subbed and I look forward to doing these workouts everyday!!!

  • I just did this workout right after your bicep 5-minute workout video and man I feel a major pump from it, great workout. Also learned a lot of new kettlebell moves

  • I just got into kettlebells. I am trying to do all your upper body videos in succession. Just did shoulders and I am surprised how exhausted I am just using 10lbs. On to the triceps lol

  • You’re an inspiration to me, as I’ve just got back in the game of body building. What size weight is that kettlebell, so I know what to buy.

  • Fewer calories does not mean a healthier drink if it uses some sort of artificial sweetener. Vitamin 1 is apparently sweetened with sucralose, a terrible additive and not something that results in great health in the long-run. Saying the Vitamin 1 drink is “healthier” is misleading.

  • This workout is only good for fat loss or if your juicing. Far too much volume for a natural lifter to do this with heavy weights and on a regular basis.

  • Started it and my tricep is burning. I do a pyramid set with each exercise

    1to 7
    1 to 6
    1 to 5
    1 to 4
    1 to 3
    1 to 2

    Do as many sets as you can

  • Hey mike, did you see my comment last Monday that can you make kettlebell chest workout?

    Edit: Next monday, kettlebell forearm workout now, yes? By the way, thank you for making this kettlebell chest workout!

  • Good overall workout, short and sweet. I was wondering is it safe to go all way down like that on the squat.? Also is it better to hold the kettle bell I one hand like that?

  • I got a question… not too experienced at working out but I’m trying to jump fighting classes.

    I’ve been using your workouts for the past 2 months and I do 3 of your 5 minute work outs 3 times a day. So 3 15 minute workouts a day.

    Lately my arms have been getting really tired and feel sore. I wonder if I’m over working. But my question is what steps do you take to fix this problem? Like is there something you can eat to reduce soreness or something.

    Idk, thanks.

  • Oh come on! I’m all for leaving the macho superego behind when working out. But you could have used a heavier kettlebell than 2kg!

  • I’ve not only gotten muscle thickness doing heavy kettle bells, but my cardiovascular system has also benefited. I’ve learned it all from YouTube videos. The best no nonsense channels are FUNK ROBERTS, CHANDLER MARCHMAN, AND SWING THIS KETTLEBELL. Cut to fluff and get to it.

  • Huge amount of Respect for you Sir… I have been doing your 5 min traps workout 4 times a week.. and I already see a lot of difference.. Thanks for all your hard work and guidance

  • Hi Pat, your video came up automatically after watching mine:-) I got intrigued. I got one question and hopefully you can educate me. You talked about Power in several moves like the military press and squat, but both were performed at low velocity, so how does this relate to power. Strength I see, but power? Power, squat thruster, yes push press, yes.. The clean for sure. Maybe I’m missing something. Anyways, appreciate you taking the time to answer. Cheers

  • great workout Mike! am translating these to bodyweight exercises (for example a Tate Small Grip Pushup as to your Tate Tricep presses) and looking forward to new bodyweight workouts from you!

  • The advantage of kettlebells is that with just a few of them, you can go from set to set without a rest for a total body workout. Str8 from arms to squats with the same weight

  • Just got a kettle Bell, only a 16 but I haven’t trained in years. I haven’t got a gym membership and no other weights, how many times a week should I do this complex?

  • I was so into the workout that I honestly thought you said “fuck that kettlebell” at the end until I realized you actually said “drop that kettlebell” lol

  • Hey! Anabolic channel..
    I am 16 year old and my bmi is 16.73 I know that I m underweight and my waist is ultra thin… whatever I wear it looks ugly… on my body.. pls make video for me to increase my waist and weight…. pls pls

  • Not certain about the points made but,if anyone else needs to find out about workout with kettlebells try Barkola Kettlebell Blueprint (just google it )? Ive heard some great things about it and my buddy got cool success with it.

  • 5 exercises in a kettlebell workout tutorial and one of them is a pull-up and you DID NOT include SWINGS?!?! What is the deal with that, does your gym/club/trainers not know how to perform these? Sorry guys, but the Swing is something beginners especially need to know how to do. Please learn how to teach them and include them in the future. Other than that point, I agree with you on the choices you have selected.

  • Aliens….some unsolicited advice on the valley press (the last maneuver)……instead of wrapping your fingers around the kettlebell handle, try keeping your fingers straight out (with the KB handle only touching your palms) so the internal squeezing of your chest is the only thing keeping the KB from falling our of your grasp. Makes it harder and more effective.

  • I broke in this workout with a 20kg KB for 3 rounds with active rest between rounds of walking on the treadmill at 1% incline for 2 minutes.  I’d like to build up to 5 rounds so this gives me something to shoot for.  A great complex.   Thanks for sharing.