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Writer's picturebenbarkerfitness

Top 9 Kettlebell Exercises for Dads to Increase Muscle and Fitness

It's barbell first for me but it is tough to beat the versatility and portability of a good kettle. I typically travel with my KB and use it daily after my main barbell exercises.


Here are 9 of my favorite kettlebell moves for getting stronger, more resilient, and stacked for dad duty. Each of exercise is a powerhouse, so grab a kettlebell and get to work!


  1. Russian Kettlebell Swing Starting strong with the classic swing! Remember, it’s a hinge, not a squat. This one lights up your low back, glutes, and hamstrings. Pro tip: try 75 reps unbroken (with a challenging weight).


    Important: be smart—don’t rush into heavy reps. Build up to larger set before jumping into 75 unbroken... your back will thank you.



  2. Kettlebell Goblet Squat Simple but tough to beat, the goblet squat is a must. I like 3 sets of 15–20 reps, with a controlled descent and a quick drive up. It’s a killer prerequisite to the front squat and will give you a solid foundation for leg strength.


    Pro Tip: I like to elevate the heels for extra quad emphasis.


  3. Staggered Stance Bent Row For a back workout that’ll make you those lats wide, try the staggered row. Pull up and back to the ribcage then control the descent. Three sets of 12–15 reps per arm will torch your lats and build balanced strength.



  4. Half-Kneeling Filly Press Shoutout to Marcus Filly for this one! In a half-kneeling position. This one blasts your core and delts—go for three sets of 8–12 reps per arm. A staple for core stability and shoulder strength.


    The Filly Press is demo'd in my most recent YouTube video. (exercise number 4)


  5. Terror Squat Yep, it’s terrifying for a reason. Start with a kettlebell in the rack position on one side with a kettlebell at your side in the opposite hand. Three sets of 12 reps per side will leave your quads and core crying for mercy.



  6. Sumo Deadlift High Pull This move is full-body strength and conditioning in one exercise. Great for hamstrings, adductors, delts, shoulders, and grip. I like to do this one for time, with three sets of 60 seconds each.


    Pro tip: You can also do this exercise with a barbell for a different take.


  7. Single Arm Farmer’s Carry Carrying stuff around is a dad’s job—why not get stronger doing it? Go for single-arm carries to sneak in extra core work while bracing. You can also mix in front rack or overhead carries for extra delt and core work.


    I do these for distance. 3 to 5 sets of 20 yds down and back.



  8. Kettlebell Bicep Curl Got to throw in curls for the girls! Bring the kettlebell to collarbone level, then lower as slowly as you can. This hammer-style curl nails the biceps, brachialis, and forearms. I’m a fan of three sets of 12–15 reps, with the last set to failure.


  9. Overhead Tricep Extension Last but not least, tricep extensions for that juicy arm pump. Grab the kettlebell with thumbs through the handle, elbows back, and go for full range of motion. Three sets of 12–15 reps, taking that last set to complete muscle fatigue.


Don't miss my latest YouTube video where I demo each of these exercises:


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