Free Kettlebell Workout: Full Body Workout With Only a Kettlebell

All you need is one kettlebell to work up a good sweat.

Free Kettlebell Workout

Perform three rounds for quality:

• 15 Russian kettlebell swings
• 10 (each) single-leg kettlebells RDLs
• 5 (each) kettlebell single-arm row
• 5 kettlebell bicep curls
• 10 (each) single-arm kettlebell deadlifts
• 15 Russian kettlebell swings
• Rest 60 seconds

Step-by-Step Instructions

This workout follows a “for quality” format, which just means that you flow through the sequence at a moderate pace that allows you to focus on your technique. You can rest in between movements if you want, or wait until the rest period at the end of the sequence.

This workout shouldn’t take you more than 15 to 20 minutes. If you want a longer workout, you can do four or five rounds instead of the prescribed three rounds.

Russian kettlebell swings

Russian kettlebell swings are a phenomenal exercise for the posterior chain, which includes your glutes, hamstrings, calves, back, and shoulders — anything on the back side of your body.

To do Russian kettlebell swings, follow the steps below:

1. Stand with your feet about hip-width apart. Hold the horn of the kettlebell in both hands with a full grip.
2. Hinge at the hips (push your butt backwards), soften your knees, and lower the kettlebell. Allow your arms to pass through your legs with the weight.
3. Squeeze your glutes and hamstrings, thrusting your hips forward, and simultaneously raise your arms to bring the kettlebell to eye level. Most of the power should come from your legs and hips, not your arms.

Kettlebell single-leg RDL

Romanian deadlifts, a type of stiff-legged deadlifts, are also great for your posterior chain. The single-leg version in particular can really help strengthen and define your hamstrings.

1. Hold the kettlebell in your right hand. Stand with your feet about shoulder-width apart.
2. Plant your right foot firmly into the ground. Send your hips backward, lift your left leg off the ground, and slightly soften your right knee.
3. Hinge forward until you feel tension in your right hamstring. Keep a neutral spine — don’t bend so far that your spine begins to round.
4. Pull from your hamstrings and glutes to straighten your right leg until your hips are fully extended.
5. Complete all reps on your right leg before switching to the other side.

Kettlebell single-arm rows

For a simple way to strengthen your upper body and help improve poor posture, add single-arm kettlebell rows into your routine. Here’s how to do them:

1. Hold the kettlebell with a full grip in your right hand, standing up tall.
2. Bend over by hinging at your hips and slightly bending the knees. Keep your spine in a neutral position — no arching or rounding.
3. Start with your arm fully extended. It should be perpendicular to the ground (or nearly perpendicular).
4. Contract your upper back muscles and pull your elbow back. Bring your elbow even with your torso or higher.
5. With control, extend your arm back to the starting position. Complete all the reps on your right arm before switching to your left.

Kettlebell bicep curls

Pump up your guns with heavy kettlebell bicep curls! This version of the bicep curl targets your biceps in a different way than dumbbell or barbell curls, so don’t be too surprised if you find kettlebell curls a bit tougher.

1. Grip the horn of the kettlebell with both hands. Get a strong, full grip to prevent slipping.
2. Begin with your arms extended fully.
3. Contract your biceps to pull the kettlebell up to chest level.
4. Lower the kettlebell back to the starting position with control.

Kettlebell single-arm deadlifts

Single-arm deadlifts put a new twist on the classic deadlift. This movement challenges your rotational core strength, and you’ll feel the tug at the working side of your core throughout each set. Try your best to keep your torso squared!

1. Hold the kettlebell with a full grip in your right hand. Stand up tall with your feet planted firmly.
2. Bend at your hips first, then your knees, to lower the kettlebell to the ground.
3. Drive through your heels and squeeze your glutes to stand back up. Make sure to fully extend your hips.
4. Perform all the reps on your right side before switching to the left.

Russian kettlebell swings

Finish each round out with another set of Russian kettlebell swings (instructions above).

Smarter Sweat Takeaways

This workout is a good one with full-body strengthening potential. Use a kettlebell that’s heavy enough to challenge you, but light enough so you can complete all of the reps with good form. Cool down with some dynamic stretching, foam rolling, or light walking.

If you want more workouts like this for free, head to our website to get one full free week of training, no strings attached!

We’d love to know how this workout goes for you! Tag us on Instagram @smartersweat or shoot us an email.

By Amanda Capritto

Amanda is the cofounder of Smarter Sweat. She’s a certified personal trainer, health coach, and functional fitness coach. She also owns another business, where she writes about all things fitness, nutrition, travel and lifestyle. ​

This workout was originally published on Smarter Sweat.