Home / 3 Kettlebell Workouts for Mass | Add Muscle Fast

3 Kettlebell Workouts for Mass | Add Muscle Fast

By Greg Brookes

kettlebell workouts for mass

If you are interested in packing on muscle fast then these Kettlebell Workouts for Mass are for you.

If you want to get bigger then you need to lift heavier and use as many muscles as possible with every lift.

Full body kettlebell movements will stimulate growth hormones which are exactly what you need if you want to add mass quickly.

As with all heavy resistance training I recommend that you master the movements with a lighter weight before going heavy.

Let’s take a look at 3 Kettlebell Workouts for Mass that you can use:


1Kettlebell Workout for Mass

The first kettlebell workout for mass uses two complementary full body kettlebell exercises, the clean and press and the lunge.

The kettlebell clean and press will activate most of the muscle in the back of the body and shoulders, while the kettlebell lunge targets the buttocks, legs and core.

Try to choose kettlebell weights that only allow for 5 – 8 reps, the last few reps should be a challenge but not impossible.

As this workout is highly demanding ensure you rest at least 1 – 4 days in between each workout.

Kettlebell Workout for Mass 1

  • Double Kettlebell Clean and Press x 5 – 8 reps
  • Double Kettlebell Lunge x 5 – 8 reps each side
  • Rest 2 – 3 minutes and repeat for 3 – 5 sets

You can choose to perform this workout in one of two ways. You can either use a superset format where you perform one exercise after the other before resting 2 – 3 minutes and then repeating, or perform each exercise separately.

Double Kettlebell Clean and Press

double kettlebell clean and press for strength

The double kettlebell clean and press is a full body mass building exercise that focuses predominately on the back of the body and shoulders.

You will activate your back, buttocks, hamstrings, core and shoulder muscles during this exercise.

The initial power clean is a deadlift based movement so all power is generated from the posterior chain with an aggressive hip drive.

Once the kettlebells are in the racked position against the chest you can choose to either push press, jerk or strictly press them overhead.

As you should be using a very challenging weight a strict press overhead should be too difficult so a jerk or push press is the best option.

Learn more: Complete Guide to the Kettlebell Overhead Press

As with all kettlebell training exercises you should have mastered the single handed clean and press before progressing to the double.

Want more? How to Clean without Banging Your Wrists

Watch a video of the single handed clean and press exercise below:

Double Kettlebell Lunge

Double Kettlebell Lunge for Strength

The double kettlebell lunge is the ultimate leg and glute mass developing exercise.

The kettlebells for this exercise can either be held in the racked position as shown in the image above or down by your sides.

Holding the kettlebells up in the racked position on the chest is more challenging and will develop your core muscles more intensely due to the stability needed during the movement.

The depth of the double kettlebell lunge is very important to fully activate the glutes. The rear knee should drop down as close to the floor as possible for maximum muscle activation.

The forward lunge is more challenging than the reverse lunge so you may wish to start with the reverse lunge and progress to the forward lunge later.

To overload the legs and buttocks make sure you perform all repetitions on one side before changing to the other leg rather than alternating sides.

Again make sure you can perform the kettlebell lunge with one kettlebell before progressing to the double kettlebell lunge.

Want more? See 16 Kettlebell Lunge Variations

Watch a video of the single kettlebell reverse lunge below:


2Kettlebell Workout for Mass

The second kettlebell workout for mass uses the kettlebell deadlift for the legs, buttocks and core, plus the kettlebell row for the upper back, arms and core muscles.

Again you need to choose kettlebell weights that challenge you for 5 – 8 repetitions. As both of these kettlebell exercises are complex you should practice them with just one kettlebell before attempting these double exercises.

You will need to take 1 – 4 days rest after this workout for full recovery.

Kettlebell Workout for Mass 2

  • Double Kettlebell Single Leg Deadlift x 5 reps each leg
  • Double Kettlebell Row x 5 – 8 reps
  • Rest 2 – 3 minutes and repeat for 3 – 5 sets

You can perform this workout as a super set, one exercise after the other before resting or perform all the Deadlifts before moving on to the Rows.

Double Kettlebell Single Leg Deadlift

Single Leg Deadlift with 2 Kettlebells for Strength

The double kettlebell single leg deadlift will overload the buttocks, legs, back and core muscles.

I especially like this kettlebell exercise because it allows you to really challenge the body without the need for very heavy kettlebells.

The single leg can be kept almost straight for more hamstring activation or bent for more glute involvement.

Most importantly, as with all deadlift exercises, the lower back must be kept flat and the core muscles braced tight.

Keep the hips square throughout the exercise by not allowing the rear foot to rotate externally or outwards.

The shoulders should also be kept tight and pulled back into their sockets not allowing the kettlebells to pull them downwards.

Start by mastering the exercise with one kettlebell before overloading the movement with two kettlebells.

Warning, this exercise will produce muscle soreness (DOMS) if you are not familiar with the movement.

Want more? How to Master the Single Leg Deadlift

Watch a video of the kettlebell single leg deadlift exercise below:

Double Kettlebell Row

Kettlebell Regular Row Exercise

The double kettlebell row is one of the best core and back mass developing exercises.

Beginners should start by mastering the single kettlebell row as shown in the image above.

The back position is important, if you stand up too tall then you will overload the upper back, lean over too far and you risk overloading the lower back.

Keep your weight back on your heels with knees slightly bent to load the hamstrings and glute muscles.

Pull with the elbow back and upwards, squeezing at the top and lowering back down under control.

Avoid hunching your shoulders up and around your ears, keep them pulled down towards your hips.

Want more? 10 Kettlebell Exercises for the Back

Watch a video of the single kettlebell row exercise below: 


3Kettlebell Workout for Mass

The final kettlebell workout for mass is possibly the most demanding of all three of these workouts.

Both of these kettlebell exercises are full body movements that will activate practically every muscle in your body.

Be sure to practice both exercises with one kettlebell before attempting these more challenging variations.

Try to choose kettlebell weights that challenge you for the prescribed amount of repetitions, but do not push you to failure.

You will need 1 – 4 days rest after this workout in order to recover.

Kettlebell Workout for Mass 3

  • Double Kettlebell Swing x 5 – 8 reps
  • Double Kettlebell Thruster x 5 – 8 reps
  • Rest 2 – 3 minutes and repeat for 3 – 5 sets

As with the other two kettlebell workouts for mass you can either perform these exercises one after the other before resting or complete one exercise for the required sets before moving on to the second.

Double Kettlebell Swing

Double Kettlebell Swing for Strength

The double kettlebell swing will activate most of the muscles in the body.

Based on the deadlift movement pattern this kettlebell exercise will develop the glutes, legs, back and core muscles.

As this kettlebell exercise is dynamic in nature it is very important that you have mastered the standard deadlift exercise and the single kettlebell swing exercise first.

All of the power for the kettlebell swing is generated by the hips and NOT the arms.

Stand tall at the top of the movement and brace the abs tight and squeeze the buttocks.

Learn more? Ultimate Guide to the Kettlebell Swing

Watch a video of the one arm kettlebell swing exercise below:

Double Kettlebell Thruster

Double Kettlebell Thruster Exercise

The double kettlebell thruster exercise is a full body exercise that will add mass to your entire frame.

The thruster is ultimately two kettlebell exercises rolled into one so you can mix up your workouts to use either the double squat, double press or both.

The kettlebell thruster has the advantage of enabling you to press more weight than you could usually manage due to the momentum from the squat.

I would recommend that all beginners practice the double squat first before adding the press to the top of the movement.

Keep the elbows tucked in nice and tight as you squat to avoid fatiguing the shoulders.

The depth of the squat is important in order to fully activate the buttocks or glute muscles. Be sure to squat at least to parallel with the thighs to the floor.

Keep your chest lifted and weight back on your heels with the knees pointing slightly outwards.

Want more? How to Master the Kettlebell Thruster

Watch a video of the single kettlebell thruster below:


Conclusion of Kettlebell Workouts for Mass

Above I have listed three balanced kettlebell workouts that you can use to add mass to your body.

Building mass requires lifting heavy and using full body kettlebell exercises.

Each double kettlebell exercise should be practised with a single kettlebell first in order to master the movement and also condition the muscles and connective tissue beforehand.

You can use the above workouts interchangeably but ensuring that you take at least 1 – 4 days rest in between each workout. Remember that recovery is just as important as the workout.

Best of luck and enjoy the workouts,

To see more posts about general kettlebells workouts and advice, go here.

Have you tried any of these kettlebell workouts for mass? Let me know more:

10 best kettlebell workouts

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    1. Bob Avatar
      Bob

      Hi Greg,

      Thanks for the great content! I’m just wondering, I only have one Kettlebell at the moment and carrying around another would be a pain (I work away). Could I do this with one Kettlebell? Doing the exercise on one side before the other, for the same effect?

      Thanks
      Bob

      1. Greg Brookes Avatar

        Yes Bob, I often have to do the same when travelling.

    2. Anthony Avatar
      Anthony

      Hi, Greg. I’ll complete your 12-week muscle-building next week, and I’m considering giving this regimen a go. I notice that there are some (seemingly) significant differences between this program and the other, and I was hoping you could answer a few questions.

      There is a lot less variety here than in the 12-week program. For example, there are no exclusively abdominal exercises, and there are no push-ups. I’ve gotten good results doing push-ups, and I am loath to give them up. Can/should I incorporate these other exercises into these workouts?

      Any suggestions on how to avoid plateaus? Doing just a few exercises the same way all the time seems like it could lead to hitting them.

      Can you point out the main differences between this regimen and the 12-week muscle-building program? It would really help me decide what to do once I finish up next week.

      As always, thanks for your time and expertise!

      1. Greg Brookes Avatar

        Hello Anthony, yes this is just an example of how muscle mass exercises can be put together into a workout, it is no substitute for a full program.

    3. kadiuss Avatar
      kadiuss

      You are right, after few days i see i definitely need more than one day rest.
      One more question: i do not have two the same weight kettelbells.
      Is it ok to use different kettelbells i.e. 16kg and 24kg for Double Kettlebell Swing (and change hands in subsequent sets)? The same for thruster – 12kg and 16kg

      1. Greg Brookes Avatar

        Yes just be careful you handle both weights at all times, you can always switch to single handed exercises if necessary.

    4. kadiuss Avatar
      kadiuss

      Hi,

      Which option would be the best?
      1. Choose for example Kettlebell Workout for Mass 3 and do it on Monday, Wednesday, Friday for few weeks
      2. Do Workout for Mass1 on Monday, Workout for Mass 2 on Wednesday, Workout for Mass 3 on Friday

      1. Greg Brookes Avatar

        Good question Kadiuss, the simple answer is no.2, do a different workout on Mon, Weds, and Fri. You can certainly try this approach and see what progress you have made after 4 – 6 weeks. You may find that you need more rest so Mon, Thursday, Sunday, Tues etc.