Working with a kettlebell requires strength, stability and power, and you're working through a much greater range of motion than with dumbbells, barbells or gym machines, so you'll also need to focus on control and coordination.
For this reason, a full-body kettlebell workout can help you increase power and strengthen muscles throughout your body, and I highly recommend this effective double kettlebell workout using one of the best kettlebells for weightlifting.
Designed by kettlebell legend Eric Leija in collaboration with Adidas, the Gorilla Kettlebell Killa engages your core and strengthens your muscles from head to toe. Here's how to follow the workout, its benefits, and ways to tailor it to your abilities.
If you have a medical condition or injury, we strongly recommend that you seek clearance from a qualified health professional before attempting this workout. Otherwise, grab your weight and get ready for a full-body workout.
Watch Eric Leija's 4-Move Kettlebell Workout
Leija says this is one of his favorite kettlebell workouts, and it only involves four moves and eight rounds. “Have fun and pick up the pace, but rest enough to get quality reps in each set,” he adds.
You will work 40 seconds per exercise with 20 seconds of rest between movements. Take 60 seconds of rest between sets and repeat for several rounds.
To watch
The movements are combined like a kettlebell complex, so we recommend watching the video, getting familiar with each of them, then setting your timer and getting started. For example, the first exercise combines a bodyweight push-up and a row, similar to a renegade row, while keeping one hand on the kettlebell, the other on the floor, and then switching sides.
The second exercise combines a one-arm kettlebell swing with a double kettlebell clean and squat, the third exercise is a lateral shoot-through using only your body weight, and the fourth exercise is a three-movement attack – double gorilla row in a swing high pull and kettlebell snatch combo. Leija controls the descent from the top to the shoulders and then to the ground.
If you're already lost, don't be discouraged, because you can follow along with the video to learn each combination. Think of each combination as a single move, which is performed for 40 seconds and takes your recovery time to reset. There is no rep count for this workout, so to stay consistent, consider counting your reps on the first round and maintaining them throughout.
Leija, known to his followers as Primal Swoledier, is known for his creative and challenging kettlebell routines and complexes that harness the benefits of functional movement to develop total-body strength and explosive power. We love his integration of primal bodyweight movements, derived from the training style known as “animal flow.”
Animal Flow works the entire body in a natural and primal way, improving the quality of your movements and strengthening your muscles, ligaments, bones and joints. Think bear movements and charging beasts, if you are already familiar with this style. As you age, maintaining the quality of your movements becomes even more important for performing your exercises and daily tasks.
This kettlebell workout perfectly sums up Leija’s training style: a combination of kettlebell exercises chained with bodyweight work. In particular, the lateral shoot-through is a bodyweight exercise that strengthens the abs, obliques, and hips without weights or much skill required.
You will learn how to kick under your body while rotating to the side and lifting one arm into the air, testing your core strength, stability, balance and coordination, as well as your body's ability to control and work with your body weight – a great way to access your relative strength and incorporate an element of calisthenics training into your routine.
Ways to Adapt This Kettlebell Workout
We do our best to highlight kettlebell exercises that are suitable for beginners. If that’s you, we recommend learning how to hold a kettlebell properly before starting this workout, which provides basic grips and techniques you can use for different types of kettlebell exercises.
But beyond the grip, we think these kettlebell exercises can be adapted for all levels. If you haven't done a full push-up before, start on your knees and focus on lowering your chest as far toward the floor as possible rather than doing half or quarter reps.
Work slowly on the lateral passes and increase the speed as you progress. Work with a lighter weight during the kettlebell exercises until you feel confident, then gradually increase as your skills improve. You can also reduce the number of rounds as you continue to build your endurance and stamina.