Kettlebell Exercises for Men - Foundry Personal Training Gyms

Kettlebell Exercises for Men

Kettlebells offer the versatility, results, and accessibility necessary for beginners and seasoned fitness enthusiasts alike, so if you’re trying to build muscle and improve your health, then you need to look at this overview of the nine best kettlebell exercises for men.

Benefits of Kettlebells Exercises for Men

Low Impact

Kettlebells ergonomically distribute weight. Because of this, you’re less likely to develop arthritis and other conditions from repeated movements when using kettlebells properly. Unless you’re intentionally trying to work out with a bad form, holding a kettlebell in a way that will place excess pressure on your joints is very difficult.

Increased Testosterone Production

Testosterone is one of the most crucial hormones for a man’s mental and physical health. Without stable levels of this hormone, men are more prone to depression, muscle atrophy, mental fog, sexual dysfunction, fatigue, and obesity. Most men can boost their testosterone levels naturally by building lean muscle mass.

Kettlebell workouts are anaerobic, which can significantly increase your muscles’ size, strength, and endurance. On top of that, kettlebell workouts activate many stabiliser muscles, which means you can enjoy a lot of muscle growth in a very short time when you use kettlebells. As your muscles grow, your body produces more testosterone. In turn, you will build strength even more efficiently, so you can keep your testosterone levels in a healthy range with the proper kettlebell routine.

Strength Building

Kettlebell exercises require multiple muscle groups to work together, making them an excellent option for full-body strength training. Kettlebell exercises can help men build strength in their arms, shoulders, core, legs, and glutes, improving overall fitness and athletic performance.


Some of the most effective kettlebell exercises don’t require any other equipment, and kettlebells are incredibly compact and easy to transport. This means that you can take your kettlebells anywhere, and you’ll have no problem getting a full-body workout at home if you can’t get to the gym. Because kettlebells are convenient and easy to use, they leave you with few excuses when you want to skip your workout. In turn, you’ll be more likely to stay true to your fitness goals.

What Is the Rack Position?

Many kettlebell workouts require you to hold the kettlebell in the rack position, so it’s an important position to understand if you want to exercise with proper form. In the rack position, your arm should be by your side and parallel to your torso. Bring your forearm up, so your hand is in front of your shoulder. Grip the kettlebell so that the top of your hand points laterally away from your body. Ensure your wrist is stable; your hand should line up with your forearm. The bell should rest over your forearm and roughly line up with your shoulder. Adjust the position, so you don’t feel any strain on your shoulder or wrist. Do not bring the bell above your shoulder in this position. Otherwise, you can overextend your shoulder muscles and damage your joints.

9 Kettlebell Exercises for Men

Racked Reverse Lunges

This workout primarily exercises your glutes and quads. It also engages the abs, erector spinae, forearm muscles, and stabiliser muscles in your legs. To start this workout, grab the kettlebell with your right hand, stand upright with your feet shoulder-width apart and pointed forward, and assume the rack position on that side. You can do whatever you want with the other arm if you maintain balance on the opposite side.

Keep your back straight from the standing rack position as you slowly descend by bringing your right foot back until the tips of your toes are against the ground. Keep your left foot planted in place for the duration of the rep. Your left thigh should be parallel with the floor as your right knee gently lands on the floor. Under no circumstances should your left knee move beyond the tips of your toes or behind your ankle. After holding this position for a second, slowly rise back to the standing position. Repeat these motions until you’ve hit the desired number of reps on each side.

Lateral Raises

Lateral raises are one of the simplest yet most effective ways to bulk up your lateral deltoids, traps, and arm stabilisers. Hold two kettlebells at your sides with your palms facing your body while standing upright. Ensuring that the bottoms of the kettlebells remain parallel with the floor for the duration of the rep, keep your arms extended as you gradually raise them to the sides. Stop when they are almost parallel to the ground. After holding the weights in place for a moment, slowly return to the starting position. Take care not to bring your arms at or above parallel with the ground. Bringing your arms too high will overextend your shoulder muscles or pinch a nerve.

Racked Overhead Press

The overhead press is an excellent workout for anyone who wants upper solid pectoral muscles and fuller anterior deltoids. Stand upright with your feet shoulder-width apart, and hold the kettlebells in the rack position. Without locking your elbows, fully extend both arms to bring the kettlebells above your head. The kettlebells should be a couple of inches away from each other at the top of the motion; don’t move so quickly that they collide. After holding the kettlebells in place, steadily bring both arms back to the starting position. The bottom of the kettlebell should be almost parallel to the ground for the entire duration of each rep.

Kettlebell Swing

The kettlebell swing activates your glutes, core, erector spinae, quads, and plenty of stabiliser muscles. Let the kettlebell rest between your thighs, starting in a slight squat while holding it with both hands in an overhand grip. Make sure that your feet are shoulder-width apart before rising to a standing position. As you ascend, let the momentum of your movement bring the kettlebell up far enough that your extended arms are nearly parallel with the ground. At this point in the rep, the bottom of the kettlebell should be almost parallel to the wall.

Gradually return to the starting position. Since the kettlebell will land near your groin, you must practice careful form and maintain control of the kettlebell as your arms descend. Otherwise, the kettlebell may strike your legs or groin when you return to the starting position.

Goblet Squat

If you want to work your glutes, legs, core, and back stabilisers, you must try goblet squats. Stand upright with your hands gripping either side of the kettlebell’s handle. Hold the kettlebell so that the top of the handle rests near your collarbone. With your back straight and your feet shoulder-width apart, gradually squat until your thighs are below parallel with the ground. Try not to let your knees go too far past your toes. After holding this position for a few seconds, keep your back straight and flex your glutes as you gradually ascend to the standing position.

Bent-Over Double Kettlebell Rows

Bent-over rows activate your rhomboids, rear deltoids, erector spinae, traps, and other important back muscles. This exercise will help you maintain good posture and avoid back pain, so it’s a good idea to incorporate it into your routine. Grab two kettlebells and hold them at your side with your palms facing your body. Keeping your back straight, stick your butt until your back is a few degrees above parallel with the ground. Relax your arms so that the kettlebells hang close to the ground. Pull the kettlebells towards your body from this starting position until your arms are parallel with your torso. Allow your arms to descend to the starting position slowly. Your back and butt should remain static for the duration of this exercise.

Standing Kettlebell Bicep Curls

Kettlebell bicep curls distribute weight evenly to maintain good form and activate your bicep and forearm muscles with greater comfort. To get into the starting position, grab the kettlebell, point your palm towards the wall in front of you, keep your arm parallel to your torso, and allow your arm to relax so that the kettlebell is next to your leg. Make sure that you’re standing upright with your feet pointed forwards. Keeping your elbow and shoulder in place, slowly curl the kettlebell towards your shoulder, hold it there for a few seconds, and slowly bring your arm back to the starting position.

Plank Rows

Place the kettlebells shoulder-width apart on the ground in front of you with the handles pointing vertically. Start in a regular push-up position, but grip each kettlebell instead of putting your hands on the floor. Adjust your position until the kettlebells line up with your chest. Keeping your back and legs straight, pull the right kettlebell towards your body until the handle touches the side of your ribs. Hold the kettlebell there for a second before gently guiding it back to its original position. Repeat the same motion on the other side.

Single-Arm Chest Fly

The single-arm chest fly will allow you to build mass and endurance in your pectorals and triceps quickly. To start, place one kettlebell at your side, step forward, plant your feet flat, lie on your back, and keep your feet in place. The kettlebell’s handle should be parallel to your torso. Keep your arm extended to your side and almost perpendicular to your torso. From there, grab the kettlebell so that the heavy end rests near the back of your hand. Keeping your arm extended, bring the kettlebell towards your body until it is above your chest. After holding the kettlebell in place for two seconds, slowly bring it back to the starting position. After repeating this motion until you’ve completed your set on the right side, repeat the exercise with your left arm.

Results With Kettlebell Workouts?

Muscle growth depends on a person’s diet, sleep, goals, consistency, and the minutiae of their routine. While kettlebell workouts can produce incredible results, they’re not the only way to build muscle quickly. The best workout is the one that you’ll be willing to show up for. If kettlebell routines excite you more than any other kind of workout, you will probably make progress.

On the flip side, you’ll likely skip workouts and fail to push yourself if you don’t enjoy using kettlebells. You will know if you like kettlebells once you try them, so you should experiment with a few different kettlebell exercises before coming to any conclusions. Of course, you don’t have to take an all-or-nothing approach to your workout equipment. Incorporating kettlebells, barbells and other types of equipment into your routine if you have access to them.

Mens Kettlebell FAQs

Q: What weight kettlebell should men use?
The weight of the kettlebell will depend on the individual man’s fitness level and strength. As a general guideline, beginners may start with an 8kg or 12kg kettlebell and gradually work up to heavier weights as their strength increases.

Q: Can kettlebell exercises help men build muscle?
Kettlebell exercises can be a great way to build muscle. Kettlebell exercises require multiple muscle groups to work together, making than excellent option for full-body strength training.

Q: Can kettlebell exercises help men lose weight?
Kettlebell exercises can be a great way to burn calories and build muscle, which can help with weight loss. However, it’s important to remember that weight loss is also influenced by diet and other lifestyle factors.

Q: Can kettlebell exercises help improve sports performance for men?
Kettlebell exercises can help improve sports performance by improving strength, power, and endurance. Many sports, including football, basketball, and martial arts, require explosive power and quick movements, which can be improved through kettlebell exercises.

Q: Can kettlebell exercises help reduce the risk of injury?
Kettlebell exercises can help reduce the risk of injury by improving strength, mobility, and flexibility. Kettlebell exercises can also help improve posture and reduce the risk of developing back pain and other postural issues.

Q: Can kettlebell exercises be combined with other types of exercise?
Kettlebell exercises can be combined with other types of exercise, such as cardio, yoga, and pilates, to create a well-rounded fitness routine. It’s essential to allow for rest days and to vary the intensity and type of exercise to avoid overuse injuries.

Q: What are the benefits of kettlebell exercises for men?
Kettlebell exercises offer a range of benefits for men, including building functional strength, improving cardiovascular health, increasing flexibility and mobility, boosting metabolism, strengthening bones, and improving posture.

Q: Are kettlebell exercises safe for men?
Kettlebell exercises can be safe for men with proper form and technique. It’s essential to start with a light weight and focus on good form before increasing weight or intensity. Always warm up before exercise and cool down/stretch to reduce the risk of injury.

Q: Can kettlebell exercises help men with back pain?
They can help men with back pain by strengthening the back muscles and improving posture. However, it’s important to talk to a healthcare provider before starting any new exercise program if you have back pain or a history of back problems.

Q: How often should men do kettlebell exercises?
The frequency of kettlebell exercises will depend on the individual man’s fitness goals and schedule. A general recommendation is to do strength training exercises like kettlebell exercises 2-3 times per week, with rest days in between to allow the muscles to recover.

Q: Can kettlebell exercises be done at home?
Kettlebell exercises can be done at home with just one or two kettlebells. However, it’s important to learn proper form to reduce the risk of injury, so taking a class or working with a trainer may be helpful.

Q: Can kettlebell exercises help men over 50 stay in shape?
Yes, kettlebell exercises can be a great way for men over 50 to stay in shape. Kettlebell exercises can help build strength, improve cardiovascular health, and reduce the risk of injury, all of which are important for overall health and well-being.

Kettlebell Workout




If you have any questions on the above or would like some advice on men’s personal fitness on how we could help you, don’t hesitate, visit one of our personal training gyms – we would love to hear from you.

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