If you want to boost testosterone levels fast, look no further. This Kettlebell Testosterone Workout will ramp up your body’s most powerful anabolic hormones, while you slice through calories, and pack on lean and functional muscle mass. And you can access more Anabolic Kettlebell Workouts Here.
You see, most guys don’t know the power behind kettlebell training. However, according to the Journal of Strength and Conditioning Research, kettlebell workouts have been shown to increase testosterone a whopping 136% while unleashing 21x (times) more growth hormone production. Pretty awesome, right?
Below are the exercises you’ll incorporate into your kettlebell testosterone workout.
Step 1: Starting with the kettlebell seated on the floor in front of you, with one arm, reach down and grab the kettlebell. Keep shoulder width apart.
Step 2: Pull kettlebell off floor and row up to the working shoulder.
Step 3: Begin to turn the kettlebell and bring the kettlebell to the rack position as you
Step 4: If you would like to add a “press” to the movement, you can. From the rack position, press the kettlebell up, overhead while maintaining stabilization in your core, arms, and shoulders. Then return the kettlebell back to it’s original starting position.
Step 1: Start by holding onto two kettlebells, one in each hand, in the rack position: The rack position is when you grip both kettlebells firmly by the handles and pull fists to chin keeping elbows pointed straight down.
Step 2: The kettlebells will sit on the outside of your forearm. Keeping your arms tucked in close to your body.
Step 3: Squat down, meeting a 90 degree angle at the knee joint or slightly lower, and explosively explode the kettlebells overhead as you stand (hold firmly onto the kettle- bells when doing so). Bring the kettlebells back to the rack position and repeat to com- plete all repetitions.
Step 1: Stand over the kettlebell with feet hip-width apart. Chest up, shoulders back. The kettlebell should be aligned with the middle of your foot. If this is your first time using kettlebells, select a ‘bell that is light and comfortable to practice proper form and technique. As you become comfortable with the form, you can begin increasing weight.
Step 2: Squat down and grip the kettlebell. Palms should be facing you and thumbs wrapped loosely around the handle.
Step 3: Stand tall, still gripping the kettlebell. Keep your arms long and loose while re- tracting your shoulders blades backward and keeping your core nice and tight. Slightly bend your knees, shifting your bodyweight to your heels and lower your rear end back and down. At this point you are ready to begin swinging the kettlebell. Continue to the next page.
Step 4: It’s time to begin your swing. Driving through your heel, explode through the hips forward and send the weight swinging upward from your quads. Bring the kettle- bell chest height, with the arms extended. Keep from arms tensing or bending. When you reach this finish position, be sure to snap your hips through. Squeeze your core and glutes in the process.
Step 5: As the kettlebell begins to lower, let the momentum of the weight do the work as you ready your body for the next rep. Place your weight back into your heels while hinging at the hips and at the same time placing a load on your hamstrings and glutes. Allow the kettlebell to return between your legs.
Step 6: As it makes the transition from backward to forward, drive your power again through the heels and hips and continue swinging until you have completed the amount of sets per rep.
Or You Can Use A Double Handed Kettlebell Swing
Step 1: Stand over both kettlebells with feet hip-width apart. Chest up, shoulders back. The kettlebells should be aligned with the middle of your foot. Squat down and grip the kettlebells. Palms should be facing you and thumbs wrapped loosely around the handle.
Step 2: Keep your arms long and loose while retracting your shoulders blades back- ward and keeping your core nice and tight. Slightly bend your knees.
Step 3: Driving through your heel, explode through the hips forward and send the weight swinging upward from your quads. Bring the kettlebell chest height, with the arms extended. Keep from arms tensing or bending. When you reach this finish posi- tion, be sure to snap your hips through. Squeeze your core and glutes in the process.
Step4: As the kettlebell begins to lower, let the momentum of the weight do the work as you ready your body for the next rep. 6. As it makes the transition from backward to forward, drive through the heel and hips to keep the movement going.
Step 1: Start with the kettlebell on the floor in front of you. With your feet placed wider than shoulder-width apart. Turn toes slightly outward.
Step 2: Squat down and pick up the kettlebell. Stand up and drive through your heels, keeping your chest up, shoulder back and down, and back straight.
Step 3: Thrust forward through your butt, squeezing your glutes at the top of the move- ment and return the kettlebell all the way back to the ground until the kettlebell lands at your feet. Kettlebell should return to it’s starting position between your legs and be- tween your two feet.
Kettlebell Goblet Squat
Step 1: Start the movement by standing up straight, holding the kettlebell by the handles in front of the chest with both hands. Keep the elbows close to your body.
Step 2: Begin the movement squatting by driving the heels into the ground and push- ing the hips back until your thighs have reached parallel to the floor or just below for extra flexibility.
Step 3: After reaching the bottom of the movement, return to the standing position and repeat for as many reps as you need until you complete the set of the exercise.
Kettlebell Lunge Press
Step 1: To begin, stand up straight while holding the kettlebell in front of the chest with two hands. Arms should be bent and the palms are facing each other.
Step 2: Lunge forward with one leg while raising the kettlebell overhead.
Step 3: After completing the lunge, return to the standing position and bring the ket- tlebell back down to the chest. Continue, with one leg, completing the set. After doing so switch the kettlebell to the other arm and begin the exercise again, this time press- ing the kettle bell with the opposite arm and stretching your hips and hamstrings of the other leg.
If you’ve read my latest blog post on how to increase growth hormone by exercise, you know the shorter the rest periods, the more growth hormone is released during the workout. Which is why this workout is going to be fast paced. Take as little rest as you can between sets. Better yet, do your best to transition from one exercise to the next without breaking. Here’s the Ultimate Kettlebell Testosterone workout:
Kettlebell Clean: 10 repetitions
Kettlebell Thruster: 10 repetitions
Double Kettlebell Swing: 10 repetitions
Double Kettlebell Deadlift: 10 repetitions
Double Kettlebell Goblet Squat: 10 repetitions
Kettlebell Lunge: 10 repetitions
Be sure to select a weight that is challenging enough, where reps 9 and 10 are at a rating of perceived exertion of 8 out of 10. Complete 4 circuits of the above workout as quickly as you can while maintaining proper form. Take as little rest as possible between each exercise transition.