How to Add Kettlebell Routines to a Lifting Routine

Kettlebells can provide a full-body workout as a separate routine or be combined with your existing training program to add variety and muscle stimulation. You can employ the kettlebell as a strength-training tool during movements such as pushups, Turkish get-ups and military presses, or more as a strength and cardiovascular exercise with movements such as swings and snatches. Whether you choose to alternate days of kettlebell and free weight training or to combine your workouts into one day, you will feel and see the results.

Instructions

    • 1

      Divide your weekly exercise routine into days that you lift and days that you train with kettlebells. For example, perform lower-body barbell exercises such as squats and deadlifts on Monday and then complete upper body kettlebell core exercises such as military presses and renegade rows on Tuesday.

    • 2

      Include two kettlebell exercises into your workout and then follow those with two barbell training exercises as an alternate approach. For example, perform kettlebell swings and snatches followed by bench presses and bent-over rows. Next, alternate a weight-training exercise with a kettlebell exercise as you gradually introduce the new movements to your routine. For example, perform a barbell squat and then a kettlebell swing.

    • 3

      Increase the speed and weights of your kettlebell exercises only after you master proper form. Add these speed-burst exercises in between traditional weight lifting exercises. For example, perform a barbell squat followed by a double kettlebell swing.

    • 4

      Circuit train one day a week with kettlebells. Select five or six kettlebell exercises and perform each movement in order one to three times. Or replace one lifting day a week with 20 minutes of a kettlebell snatch routine to improve your cardiovascular system and burn calories.

    • 5

      Add kettlebell exercises for specific muscle groups on the same day you train those muscle groups. For example, perform kettlebell deadlifts and front squats on the days you exercise your legs.