My 10 Best Single Kettlebell Exercises for Building Muscle and Strength (+2 Workouts in description) 

My top 10 Best single kettlebell muscle exercises list
plus 2 complimentary workouts using them below.
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These exercises are great for building muscle and strength using a single kettlebell.
They are challenging enough to build muscle and strength without needing a hefty weight.
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INTRODUCTION 00:00
1. Same side (ipsilateral) Suitcase Reverse Lunge. 00:35
RRR= Recommended Rep Range 8-15 on each side
2. Single Arm Dead Stop Kettlebell Swing 1:08
RRR- 3-8 on each side
3. Kettlebell Clean and Press from Rack Position 1:51
RRR- 3-10 on each side
4. Kettlebell Somersault Squat 2:20
RRR- 10-25
5. Half Kneeling Upright row to Overhead Press 2:43
RRR- 3-8 on each side
6. Dead Weight Kettlebell Snatch (from heels) 3:24
RRR- 3-6 on each side
7. Lying Kettlebell Pullover 3:53
RRR- 5-15
8. Kettlebell Good Mornings 4:20
RRR- 5-10
9. Half Turkish Get Up 4:58
RRR- 5-10 on each side
10. Kettlebell Floor Press 5:23
RRR- 6-15 on each side
BONUS: Calf Launches 5:50
RRR- 5-15 on each side
I hope you enjoyed this video. Please leave your thoughts in the comments below it.
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I have compiled two whole-body kettlebell workouts for strength and conditioning using these exercises.
**WORKOUT STYLE 1 Straight sets ** More Strength/ Hypertrophy based ***
WARMUP then
1. Half TGU
2 sets x 8 reps each side rest 45 sec between sets
2. Single-arm Dead stop kettlebell swing
4x 5 E/S rest 45-60 sec between
3. Lying KB Pullover
3x 6 reps rest 45 sec between
4. Same Side Suitcase Reverse Lunge
4x 6 reps each side rest 45 sec between
5. Kettlebell Clean and Press from the rack
4x 8 each side rest 60 sec between
6. Dead Weight Kettlebell Snatch from heels
3x 5 each side rest 45 sec between sets
7. Kettlebell Good Mornings
3x 8 reps rest 60 sec between
8. Half Kneeling Upright row to Overhead press
5x 3 reps each side rest 45 sec between sets
9. Kettlebell floor press
Ladder set of 5 each side /4/3/2/1 each side = 1 set. Do 2 sets rest 1 min between
10. Kettlebell Somersault Squats
3x 12 reps rest 45 sec between.
**WORKOUT STYLE 2 Circuit / Rounds ** More Strength Endurance/ Conditioning based***
Rest as needed between exercises
WARMUP then
1. Side Suitcase Reverse Lunge Ladder set of 4 each side/3/2/1 each side EX. 4R/4L, 3R, 3L
2. Kettlebell Clean and Press from rack Ladder set of 3/2/1 on each side
3. Dead Weight Kettlebell Snatch from heels Ladder set of 3/2/1 each side
4. Half Kneeling Upright row to Overhead press 4 reps each side
5. Single-arm Dead stop kettlebell swing Ladder set of 3/2/1 on each side
6. Kettlebell Good Mornings 8-10 reps
7. Kettlebell Somersault Squats 10-12 reps
8. Lying Kettlebell Pullover 9-11 reps
9. Kettlebell Floor Press Ladder set of 5/4/3/2/1 on each side
10. Half TGU 5-7 reps e/s
Do 2 rounds
***If you are looking for a premade program that uses these and many other exercises to help you build strength, muscle, and mobility, check out my KB Only Muscle Gain Programs. Especially KBOMG VOL1 as it has an 8 week Single Bell version included at
www.kbmuscle.com ***
(I demonstrated with a ‪@KettlebellKingsAustin‬ adjustable comp bell set at 50lbs, which is excellent for a home without much room) Grab one here.kettlebellkings.com/?afmc=9g
JOE
Swing This Kettlebell Club
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