Kettlebell Workouts can help men build strength, muscle, and drop fat. Guys tend to get stronger faster then women do, and so they need to be constantly challenged with more weight and varied exercises.

With Kettlebells, you don’t need to continue to add weight – as adding weight is difficult with Kettlebells. However, there are so many unique movements that you do with Kettlebells, that you can continue to get stronger and add muscle.

Here’s an advanced strength and muscle workout using some unique Kettlebell movements:

3 rounds of:

• Getup Situp, 5 reps each hand, 30 seconds rest
• Floor Chest Press, 5 reps each hand, 30 seconds rest
• Lawnmower Rows, 5 reps each hand, 30 seconds rest
• Rolling Pistol Squats, 5 reps each hand, 30 seconds rest
• Partner Assisted Eccentric Swings, 5 reps each hand, 30 seconds rest

Now, some of these movements are brutally hard. So you can substitute the movements for easier ones that you already know how to perform. I’ll go over a few that you may have not see before:

Getup Situp

The getup situp is similar to a Turkish Get up except that you do not stand all the way up. The idea is to start off in a lying down position with the Kettlebell extended out over your head, and then simply perform a situp while keeping the Kettlebell locked out over head.

Lawnmower Rows

Stand with your feet wider than shoulder width apart. Grab a Kettlebell with your right hand. Bend your body to the left side, placing your left forearm on your left thigh. Bend your knee slightly and keep your back straight.

Perform a row, starting the pull from near your left foot. This looks you’re starting a lawnmower engine.

Rolling Pistol Squats

If you can’t do pistols, then do these with two feet. Hold the Kettlebell in front of your body with two hands, each on the side of the handle. Perform squat. At the bottom position of the squat, roll back.

Then roll forwards back into squat position and stand up. (Make sure the Kettlebell doesn’t hit you in the head).

Some men concentrate on toning their abs since it’s the ‘in thing’ to do, while others focus on simply doing lower body workouts in a bid to show off those leg muscles on the beach. However, one of the most neglected regions of the male body, which supports the back and the upper body is the shoulder line; this must be exercised regularly and in a correct way for fitness results to be enduring and beneficial, not to mention give a great full body sculpting look!

Properly designed shoulder exercises for men, explain professional trainers, are aimed at empowering those on the program to work out core muscle groups located in the shoulder region besides the back and the upper body. Regular everyday exercises do not usually have the scope of working out these muscle groups while the lower legs or even the arms may be given a workout even without realizing this is carried out, such as when climbing stairs or carrying your groceries back home. This is the main reason why men need to understand the importance of performing regular shoulder exercises.

There are 2 main kinds of shoulder exercises. The first includes those that offer strength training and muscle-building success. Take the help of basic exercise equipment such as dumbbell rows, doing overhead presses, or utilizing any other form of weights in the exercise session. Sometimes these shoulder exercises are referred to as resistance training, but these are the same as muscle building routines because they are based on the principle of using the weight’s resistance for boosting muscle mass. Depending on the body composition of a man, a gym instructor may begin him off on a program that requires him to repeat exercises without using any weight other than his natural body load, for the resistance training.

The second type of shoulder exercise involves stretching, targeting the muscles along the shoulder line to be worked out as opposed to helping in building muscle mass. For men who have recently gone through surgery and need to enhance their posture, these types of shoulder exercises are recommended along with basic ‘asanas’ of Yoga or Pilates, which are also based on the principle of stretching the upper body to aid in self-training, recovery and gentle toning.

If you follow the 3 super effective shoulder exercises given below, you are sure to enjoy the admiring glances that will come your way with a toned, straight back that improves your posture and makes your midsection look slimmer.

Exercise no. 1 – Use the shoulder press machine for best work out of your shoulder, upper back and biceps. Sit comfortably, modify the weight stack to suit your program, press overhead and follow through from once a week, building up to thrice a week for best results.

Exercise no. 2 – Try out the upright row; with your feet placed at shoulder-width from each other, hold the barbell from the middle of a barbell and keep palms facing in, slowly lifting it to the chin then lowering it, all the while ensuring you keep your back straight and knees relaxed.

Exercise no. 3 – Shrug it off! Literally, you can do shrugs regularly for improving your shoulders; just hold a dumbbell in your hands, keep the same start posture as above and keeping your arms at the sides with palms facing inwards, torso straight, just lift your shoulders as close to your ears as possible before lowering them slowly.

Shannen Lee has been a freelance writer for the last 3 years. Check out her most recent writing here on the Chocolate Diamond Rings website, where you can read her review on selecting the best chocolate diamond engagement rings.