Beastly Bell Workout

With all the equipment we have available to us in the gym and at home nowadays (think medicine balls, dumbbells, bands, hammers, tires, barbells, etc …) it can sometimes be easier and less stressful to simply grab one piece … and get creative with it.

Of course, you all know that for me, my go-to piece of equipment that gets the job done and fuels my gains is a kettlebell. The benefits of kettlebell training are virtually endless, with a few of the major points being

Boosts Mobility

Mobility, or the ability to move joints and muscles through their full range of motion, is extremely important when it comes to preventing injuries and making gains. Think of it this way: mobile shoulders will be able to smoothly swing a hammer overhead, and a mobile spine will be able to rotate and catch a moving object, without being yanked out of place or torn. If you lack mobility in any joint or muscle, it risks being overextended during certain movements, which can set you back in your training, or even change how you train forever.

Mobility also allows you to move deeper into movements like squats, which will naturally improve your gains by firing more muscle fibers.

Kettlebell training targets mobility by utilizing movements that encourage flexibility and movement through the full range of your joints. Because the kettlebell holds weight, you also strengthen the fibers and stabilizer muscles that support mobility, so you can be strong and mobile.

A HIIT Workout, Anywhere

HIIT workouts, or high-intensity interval training workouts, are the most effective for fat loss. Kettlebell training is a super-easy way to get in a HIIT workout anywhere because they quickly get your heart rate up (since they’re maneuverable enough to be moved around quickly,) while also holding enough weight to provide a significant muscle burn.

Core Fires in Every Movement

In almost every movement using a kettlebell, you’re working your core. This is due to the asymmetrical nature of holding a kettlebell. Unlike a barbell, which when squatted or lifted has stabilized and symmetrical weight distribution, a kettlebell’s weight is uneven due to being a free weight. Even if you hold one in each hand, they shift and move at different angles in your grip, and this movement (no matter how small) engages your core to help you keep your balance as the weight shifts.

Beastly Bell Workout

Ready to cash in on those benefits?

For this full-body bell workout, you’ll need nothing but a kettlebell (ta-da!) and a push-through mindset because this one’s a burner. Follow the full flow in the video and see the moves broken down by sets and reps below.

Let’s get it!

The Flow:

Ballistic Row x 30 Seconds

Kettlebell Crush Grip Bridge Press x 30 Seconds

Rep Count:

2 Sets, Rest 30 Seconds Between Sets

Kettlebell Gunslinger x 5 Reps Each Side

Kettlebell Off Set Push Up x 5 Reps Each Side

Rep Count:

2 Sets, Rest 60 seconds Between Sets

Kettlebell Ballistic Row – Gunslinger Flow x 30 seconds

Kettlebell Offset Push Up – Close Grip Push Up Flow x 30 seconds

Rep Count:

2 Sets, Rest 60 Seconds Between Sets

Kettlebell Rotational Clean x 5 Reps Each Side

Kettlebell Rotational Press x 5 Reps Each Side

Rep Count:

2 Sets, Rest 60 Seconds Between Sets

Kettlebell Rotational Clean to Twist Press Flow x 5 Reps Each Side