Of course, kettlebells can help you gain muscle - here's the initial 3-move routine I recommend

Regardless of all the complicated strength programs promoted online, the fundamentals always dominate: consistent challenge, progressive overload, functional movements, and a protein-rich diet for muscle recovery and growth. When your muscles are consistently stimulated, they can grow and strengthen from top to bottom. While this kettlebell routine alone wont cover every aspect of muscle building, its effective for developing a stronger, more resilient body over time.

Having trained extensively with kettlebells, I still find them the most versatile and engaging tool in the gym. They can quickly make exercises more challenging and dynamic. Below is a three-exercise kettlebell routine designed to build strength efficiently.

The Exercises

1. Staggered Stance Kettlebell Deadlifts

Deadlifts target the posterior chain, including the back, glutes, and hamstrings. This hip-hinge movement also engages the core and improves functional strength for lifting heavy objects safely. The staggered stance increases balance and stability demands while intensifying activation in the hamstrings and glutes of the leading leg. Maintain a slight bend in the back leg, keep your spine neutral, lower the kettlebells close to the ground, then drive through your hips to stand upright.

2. Kettlebell Gorilla Rows

This row variation works the back and biceps while also engaging the hips and hamstrings due to the wide stance and hip hinge. A slight knee bend and planted feet create a solid base for pulling. Pull the elbows toward the back pocket, squeeze the shoulder blades, and pause at the top. You can perform this unilaterally to isolate each side or simultaneously with both hands to increase intensity.

3. Kettlebell Squat Clean

The kettlebell clean involves full-body coordination. By driving through the legs, hips, and core, this movement strengthens the back, shoulders, arms, and core while building explosive power. Focus on maintaining control and stability throughout the lift, ensuring that the hips, legs, and core are engaged to move the weight efficiently.

The Routine

EMOM (Every Minute on the Minute) 7 Rounds (21 Minutes Total):

• Minute 1: 6-8 staggered stance deadlifts per leg
• Minute 2: 12 gorilla rows (6 per side or 12 together)
• Minute 3: 6-8 squat cleans per arm

Adjust the repetitions as needed. Rest for the remainder of each minute before moving on to the next exercise. Aim to keep 1015 seconds of rest per minute; beginners can take 1520 seconds, and advanced exercisers can aim for closer to 10 seconds.

Author: Caleb Jennings