Kettle Bell Training Part 2: Advanced Kettle Bell Workout

Last week we discussed the training benefits of the kettle bell and how it offers a versatile and unique workout experience. I have been training frequently for over 10 years and am always looking for ways to “shock” my body. I'm always looking for techniques to push me past my comfort zone.

I have come up with an advanced kettle bell training routine that will push any elite athlete past their comfort zone while giving you an incredible full body workout. This workout will stimulate lean muscle growth as well as blast fat away.

Since the kettle bell weight is dispersed differently than traditional dumbbells, it will allow the user to incorporate swinging motions in a much easier fashion.

While many of these advanced kettle bell exercises focus on the lower body, they are a full body workout that will stimulate fat loss in a similar way to high intensity interval training and/or plyometrics.

When performing these advanced kettle bell exercises make sure that you are pushing yourself to your 100 percent anaerobic maximum. This is the key to triggering maximum fat loss.

The majority of these kettle bell exercises work your fast twitch muscle fibers, which are responsible for short and explosive movements. As you may recall from a past article, your fast twitch muscle fibers take much longer to recover than your slow twitch muscle fibers, so these small fibers are the key to maximizing fat loss.

Let's get right into the advanced kettle bell workout. Make sure to perform 3 sets of each exercise and to push yourself to your 100 percent maximum capacity to get the most benefit from this incredible workout.

Please note, this is an advanced kettle bell workout. If you are a beginner to kettle bells, please see our beginner kettle bell workout here.

Kettle Bell Vertical Throws

Sets: 3

Repetitions: 12 Each Set

Rest Time: 60 Seconds


To perform the kettle bell vertical throws you will start off holding a kettle bell on each side of the handle in front of your body. Stand with your legs shoulder width apart and squat down as if you are performing a normal standing dumb bell squat. Get to the bottom of this position and explode up jumping into the air as high as you can. Drive your hips through the movement and explode off your feet as high as you can. As you reach the apex of your jump, accelerate your arms into the air and throw the kettle bell up into the air as high as you can. Let the kettle bell drop to the ground and pick it up and repeat the next repetition with no rest in between. Make sure to do this one outside!

Kettle Bell Alternating Lunge Jumps

Sets: 3

Repetitions: 12 each Leg

Rest Time: 75 Seconds

To perform the kettle bell alternate lunge jump-start in the classic split leg lunge position. Hold a kettle bell in each hand and let them hang freely and comfortably at your side. Go down into a lunge position, and on your way up, jump off the ground as high as you can and switch the positions of your legs in mid air so when you land you will be in the opposite position. Get yourself into a good rhythm and continue jumping and alternating your leg position. Perform 24 repetitions total per set, 12 each leg.

Kettle Bell Horizontal Throws

Sets: 3

Repetitions: 12

Rest Time: 75 Seconds

This is a very similar exercise to the kettle bell vertical throws, except now we are incorporating more upper body into the movement. Start in the kettle bell front squat position, grasping the kettle bell on each side of the handle and in front of your chest. Squat down and explode up off the ground. At the same time you jump into the air, accelerate your arms forward and throw the kettle bell as long as you can, going for distance. Make sure to use a kettle bell that is heavy enough. I recommend at least a 20 lb kettle bell for the advanced athlete. Walk to the kettle bell and continue performing your repetitions without rest. Once again, make sure to do this one outside!

Kettle Bell Thrusters

Sets: 3

Repetitions: 12

Rest Time: 75 Seconds

This exercise was made famous by cross fit, and is a full body workout. You will begin the movement in the kettle bell front squat position, holding two kettle bells with your palms facing out and your elbows bent at 90 degrees. Go down to 90 degrees and perform a front squat. On your way up drive your heels into the ground and perform a kettle bell shoulder press at the apex of your movement. You should get yourself into a rhythm where you are able to perform the movements in one smooth motion. This exercise is a fantastic full body workout because you are able to incorporate your quadriceps, hip flexors, shoulders and upper back! Go heavy on this exercise and challenge yourself.


This is a very quick advanced kettle bell workout that only lasts 25 minutes. While there are only 12 sets to the entire workout, you are performing each set at your 100 percent maximum capacity – which will yield incredible results with fat loss and fitness levels. I have found that it is a big psychological boost training for only 30 minutes or less. Even on days when you are lacking energy, it is much easier to get yourself up for a short 30-minute workout. Make sure to focus on the intensity of your workout more than the actual time spent training. Please share how your training experience goes and if you recommend any other advanced kettle bell exercises.

All the best,


Related Articles

•  Sample high intensity interval training workout

•  More weight training routines and programs

•  The best cardio workouts

•  How to burn fat

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