There are lots of different kettlebell exercises that you can perform, and some are more challenging than others.
You will find that there is a natural progression when it comes to kettlebell training, so it is important to start at the beginning.
If you jump to the more advanced exercises without building up your fundamental skills first, your technique will suffer and there is a higher chance of injury.
This is my complete library of 52 single-kettlebell exercises. Each exercise includes a quick demonstration video where available, the main muscles used, a short summary and a link to a more detailed guide when I have one.
10 Kettlebell Exercises to Learn First
You do not need to learn all 52 exercises at once. If you are building your kettlebell skills from the ground up, I would concentrate on these 10 first:
- Single Arm Deadlift
- Two-Handed Swing
- Goblet Squat
- Racked Reverse Lunge
- Bent-Over Row
- Overhead Press
- Clean
- Single-Arm Swing
- Turkish Get Up
- Snatch
The deadlift, swing, squat, row and press give you a very strong base. The clean, one-handed swing, Turkish get up and snatch can then be added as your technique and control improve.
Browse the 52 Exercise Library
The exercises are grouped by movement so you can quickly find what you need. Use the library as a reference, and become skilled and proficient in each exercise before moving on to more demanding variations.
Warm Ups and Mobility
Kettlebell Slingshot
Muscles used: Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms.
Great warm up exercise that helps to acclimatise you to the kettlebell. Also, a good exercise to use as an active recovery rather than resting between exercises.
Kettlebell Halo
Muscles used: Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps.
Warm up your shoulder girdle, improve your shoulder mobility and strengthen your shoulders with this exercise.
Kettlebell Good Morning
Muscles used: Hamstrings, Gluteus Maximus, Adductor Magnus, Abdominals, Gastrocnemius, Erector Spinae.
Loosen up and strengthen your hamstrings with this kettlebell exercise. Be careful not to arch your lower back during this movement. Keep a slight bend in your left and right knee.
Kettlebell Good Morning: Build Better Hips and a Safer Deadlift
Kettlebell Overhead Warm Up
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
Great way to improve your shoulder stability before you begin overhead pressing exercises.
Kettlebell Bottoms Up Clean
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms.
Improve your Clean technique and strengthen your wrists and core muscles with this exercise variation. Great as a warm up movement too!
Kettlebell Bottoms Up Clean: Sharpen Your Grip and Core Control
Hip Hinge Exercises
Kettlebell Single Arm Deadlift
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Spinal Erectors.
Fundamental kettlebell exercise that strengthens most muscle groups in the body but in particular the Glutes, Hamstrings and Quads. An excellent starter exercise to practice before moving onto the kettlebell swing.
Kettlebell Deadlift: Master the Single-Arm Variation for Strength and Posture
Kettlebell Swing Two Hands
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms.
The king of all kettle bell exercises. Works deep into the posterior chain and almost every muscle in your body without you having to even move your feet.
Kettlebell Swing: Master the Two-Handed Technique for Fat Loss, Power, and Posture
Kettlebell Clean
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms.
The clean takes the kettlebell from the floor to the rack position in one smooth movement. When performed correctly this movement uses most muscles in the body.
Kettlebell Single Leg Deadlift
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Latissimus Dorsi, Rhomboids, Abdominals, Obliques, Quadratus Lumborum, Erector Spinae.
A tricky exercise that will help to balance out the left and right side of your body. Excellent for working on your core muscles that connect your opposite shoulder to the opposite hip.
Kettlebell Single Leg Deadlift: for Strength, Balance & Core Control
Single-Arm Kettlebell Swing
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms.
Slightly more challenging for your core muscles and shoulder stability than the two handed swing. Tougher on your grip strength too!
Single-Arm Kettlebell Swing: Unilateral Power, Grip Strength, and Core Control
Kettlebell Swing Changing Hands
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms.
Keep the kettlebell moving from right hand to left hand as you swing. Easier for your grip than the continuous single-arm kettlebell swing.
Kettlebell Alternating Swing: Master Hand Switches Without Stopping Your Flow
Kettlebell Side Stepping Swing
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms.
Start moving your feet as you swing to add another dimension to this classic kettlebell exercise. Requires good timing and the ability to swing well to perform this exercise safely.
Kettlebell Side Stepping Swing: Combine Power and Movement Without Missing a Beat
Lateral Kettlebell Swing
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Obliques, Forearms.
Very advanced kettlebell exercise that takes the swing to a new rotational level. Be super careful of your front knee as the kettlebell comes across your body.
Kettlebell Lateral Swing: Harness Rotational Power Without Losing Your Base
Kettlebell Single Leg Clean
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Obliques, Erector Spinae, Forearms.
Great for challenging your balance but more importantly your core strength as you clean the kettlebell standing on only one leg.
Kettlebell Snatch
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Rhomboids, Serratus Anterior, Triceps, Erector Spinae, Forearms.
One of the most explosive movements as your drive the kettlebell overhead using almost every muscle in your body. Requires good form and timing and a high level of kettlebell skill to master this exercise.
Kettlebell Snatch: Master Explosive Power, Conditioning, and Full-Body Strength
Knee Bend Exercises
Kettlebell Goblet Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae.
Holding the Kettlebell upside down and in front of your body you perform a regular front squat. One of the best exercises that should not be avoided.
Kettlebell Goblet Squat: Build Strength, Mobility, and Core Stability
Kettlebell Racked Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae.
The same as a regular squat but holding the kettlebell with just one hand in the rack position.
Kettlebell Squats: Benefits, Variations & Training Progressions
Kettlebell Racked Reverse Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Abdominals, Upper Trapezius.
One of the fundamental compound exercises for your Buttocks that will also help improve your mobility and range of motion too.
Kettlebell Reverse Lunge: Strength, Balance, and Joint-Friendly Power
Kettlebell Bob and Weave
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps.
Develop functional strength and flexibility with this lateral movement. Can be a very cardiovascular exercise too.
Kettlebell Tactical Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Forearms.
Challenge the lunge movement pattern by passing the kettlebell between your legs during each step. Make sure you keep your core engaged and your back flat and in a neutral position throughout the movement.
Kettlebell Lunge with Rotation
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Hip Rotators, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Abdominals, External Obliques.
Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge.
Kettlebell Lunge with Rotation: Strengthen and Mobilise in One Flow
Kettlebell Double Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius.
Tough version of the lunge that overloads the movement pattern. This exercise seriously raises your heart rate too.
Kettlebell Side Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps.
Tough strength training exercise that will also improve your hip flexibility. Be careful to warm up well before going too deep with this movement.
Kettlebell Side Lunge: Build Strength and Mobility with This Powerful Exercise
Kettlebell Overhead Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Deltoid, Erector Spinae.
Tough kettlebell exercise that requires good shoulder and hip mobility as well as shoulder stability. It is a good idea to become great at the regular Squat and Press before taking on this exercise.
Kettlebell Overhead Reverse Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
Challenge your core muscles and shoulder stability as you perform the lunge while holding the kettlebell in a straight line overhead. Make sure you always keep your arm locked for this exercise.
Kettlebell Overhead Walking Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Abdominals, Transverse Abdominis.
Even more difficult than the variation above. The walking movement places even further demands on your core and shoulder stability. Take a big step forwards with the right leg and then the left leg.
Kettlebell Side Lunge and Clean
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Gastrocnemius, Trapezius, Biceps, Adductor Magnus, Quadriceps Femoris, Abdominals, Erector Spinae, Forearms.
Funky kettlebell exercise and one of the advanced movements that take some getting used to. Once mastered it targets practically every muscle including your heart.
Combine lateral strength and full-body coordination with the kettlebell side lunge and clean.
Kettlebell Pistol Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
The ultimate leg exercise that will challenge your strength, flexibility and balance. One of my personal favourites!
Pulling Exercises
Kettlebell Bent-Over Row
Muscles used: Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis.
Works into the back of the upper body and is also challenging for the core muscles due to the rotational forces caused by the kettlebell. Pull back to your hip with your right or left elbow.
Kettlebell Suitcase Row Exercise
Muscles used: Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis.
A row performed at the side of the body. This row variation also focuses on the back of the left or right shoulder.
Kettlebell Renegade Row
Muscles used: Abdominals, Latissimus Dorsi, Biceps, Teres Major, Posterior Deltoids, Spinal Erectors, Obliques.
Massive core stability exercise that also works into the back of the body too. Before even attempting this exercise you should be able to perform a good solid plank for at least 60 seconds.
Renegade Row: Build Core Strength and Back Power with Kettlebells
Kettlebell High Pulls
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Forearms.
One of the fast and dynamic ballistic movements this kettlebell exercise will elevate your heart rate quicker than almost all other exercises. Pull back from the left or right elbow at shoulder height.
Kettlebell High Pull: Build Power, Cardio, and Postural Strength
Pushing Exercises
Kettlebell Overhead Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior.
Brilliant kettlebell exercise for developing brute strength in the shoulder muscles. Keep your whole body tight for additional muscle activation.
Kettlebell Overhead Press: The Complete Guide to Building Strong, Stable Shoulders
Kettlebell Squat and Press
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Abdominals, Quadratus Lumborum, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Serratus Anterior.
Very cardiovascular exercise that works most muscles of the body. A great progression after the Kettlebell Squat.
Kettlebell Squat and Press: Full-Body Strength, Conditioning, and Control
Kettlebell Push Press
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Serratus Anterior, Deltoid, Triceps, Supraspinatus, Subscapularis, Infraspinatus.
Help get the kettlebell out of the most difficult pressing position by using a push press. The push press is an excellent way to work with heavier weights or continues to press when the shoulders get tired.
Master explosive power and timing with the kettlebell push press, your gateway to dynamic strength.
Kettlebell Tall Kneeling Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus.
Focus more on your shoulders by pressing from a double kneeling position. Great exercise for beginners using lighter kettlebells.
Kettlebell Half Kneeling Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus.
Challenge your core and Glute activation by pressing a kettlebell overhead while in the half kneeling position.
Kettlebell Thruster
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Serratus Anterior.
Challenging exercise that will condition the body from head to toe as well as your aerobic capacity.
Kettlebell Clean and Press
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
Putting two of the big exercises together you achieve a movement that takes the kettlebell from the floor to the top of the press. Very challenging, full body exercise.
Kettlebell Clean and Press: Build Strength, Power & Endurance
Kettlebell Clean and Push Press
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
If you struggle with the overhead press then you can make it slightly easier by adding a push into the movement to take the kettlebell out of the sticking point. A nice opportunity to work with a heavier kettlebell.
Kettlebell Lunge and Press
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Trapezius, Deltoid, Transverse Abdominis, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Abdominals, Serratus Anterior.
More difficult variation of the lunge that works the upper body as well as the lower body. Get your heart and lungs ready for this one.
Kettlebell Static Lunge and Press
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Trapezius, Transverse Abdominis, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Abdominals, Serratus Anterior.
During this kettlebell exercise your left foot and right foot never move but you do overload the one side of your body. Great for improving your balance and stability too.
Kettlebell Clean, Squat and Press
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Serratus Anterior.
Tough combination of challenging movements that uses a double hip bend making the exercise very demanding. Can take a little practice to remember the sequence of moves.
Kettlebell Bottoms Up Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Forearms.
Great core and grip strength, as well as body alignment, is needed to press the kettlebell overhead while in the upside down position.
7 advanced kettlebell exercises that every superstar should use
Core and Abs Exercises
Kettlebell Farmers Carry
Muscles used: Hamstrings, Gastrocnemius, Gluteus Maximus & Medius, Erector Spinae, Quadriceps Femoris, Upper Trapezius, Deltoid, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms.
A very practical kettlebell exercise that works hard into the core muscles as the body tries to maintain upright alignment. Challenging your grip strength.
Kettlebell Sit and Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Pectoris Major, Serratus Anterior.
Good shoulder exercise as well as developing your core and hip mobility. Ensure you come down nice and slowly after sitting up.
Kettlebell Sit and Press: Build Controlled Core Strength from the Ground Up
Kettlebell Straight Arm Sit
Muscles used: Deltoid, Abdominals.
Big core exercise that requires good shoulder stability too. You can make the exercise easier by using the weight of the kettlebell to help pull you up.
Kettlebell Windmill
Muscles used: Gluteus Maximus, Hip Rotators, Hamstrings, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Erector Spinae, Trapezius, Serratus Anterior, External Oblique, Quadratus Lumborum.
Improve your shoulder and hip mobility with this kettlebell exercise. Great for your core stability too!
Kettlebell Turkish Get Up
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Rhomboids, Latissimus Dorsi, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Quadratus Lumborum, Obliques (Internal & External), Serratus Anterior.
One of the most important kettle bell exercises. Challenge your core and mobility as you stand up and lie back down again, all while holding the kettlebell. Practice with a lighter weight.
Kettlebell Turkish Get Up: Earn Strength, Stability & Movement Mastery
Kettlebell Hip Thrust
Muscles used: Deltoids, Abdominals
A core intensive kettlebell exercise that will help to mobilise the upper back and thoracic spine at the same time. Perform slowly with control and using the proper technique.
Kettlebell Reverse Turkish Get Up
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Rhomboids, Latissimus Dorsi, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Quadratus Lumborum, Obliques (Internal & External), Serratus Anterior.
Rather than the starting position being on the ground you begin in the standing position for this version of the Turkish Get Up.
Kettlebell Deck Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
A personal favourite of mine. You will need excellent hip mobility to enable you to get your hips underneath you on the way up from the bottom position.
Kettlebell Deck Squat: Unlock Mobility, Strength & Core Control
Once you are comfortable with the exercises, put them into practice with my 10 kettlebell workouts for strength and fitness.
Frequently Asked Questions
What are the best kettlebell exercises?
Your goals will determine which kettlebell exercises are right for you. The kettlebell swing, Turkish get up, goblet squat and clean and press are some of the most popular.
Do kettlebell exercises really work?
Kettlebell training can activate hundreds of muscles per movement, improve your cardio and strengthen your entire body, all without you even moving your feet.
How many days a week should you use kettlebells?
Everybody recovers from exercise differently, but usually 3 to 5 workouts per week is about right for most people. The more intense the workouts, the more rest days you will need.