Last Updated on 7 August 2026 by Greg Brookes
Kettlebells are excellent for training the upper body, but a balanced programme needs more than simply pressing a weight overhead.
Below you will find 16 kettlebell upper body exercises, organised into warm-ups, shoulder stability, pulling, pushing and full-body movements. Together they train the back, shoulders, arms, chest and core while also teaching the upper body to work with the hips and legs.
You do not need to use all 16 exercises in one session. Learn the simpler movements first, balance your pushing with pulling and only add the more demanding full-body exercises once the basic patterns feel comfortable.
6 Kettlebell Upper Body Exercises to Learn First
If you are working through this list for the first time, I would begin with these 6 movements. They cover shoulder preparation, overhead control, pulling and pressing without immediately jumping into the more demanding exercises.
Kettlebell Upper Body Warm-Up Exercises
A short warm-up should prepare the shoulders, arms and upper back for the movements that follow. Keep these exercises light and controlled. If you are going to press or pull a heavier kettlebell, also rehearse that specific movement with an easier load first.
Kettlebell Slingshot
The kettlebell slingshot is a simple way to warm up the shoulders, forearms, grip and upper body while getting comfortable with the weight of the kettlebell.
Stand tall, keep the chest lifted and pass the kettlebell smoothly around the body. Try to keep the hips and torso quiet rather than twisting to help the movement.
Practice 10 repetitions in each direction. You can gradually build towards 50 to 100 total repetitions if you are using the exercise as part of a longer warm-up.
Kettlebell Halo
The kettlebell halo is one of my favourite warm-up exercises for the shoulders, arms and upper back.
Keep the kettlebell close to the head as you circle it around the neckline. Stay tall through the torso and avoid pushing the head forwards to create space.
Use a light kettlebell and perform 5 to 10 smooth repetitions in each direction. The goal is mobility and control rather than loading the exercise heavily.
Kettlebell Upper Body Stability Exercises
Good upper-body strength depends on being able to control the shoulder and trunk while the kettlebell moves around you or is held overhead. These exercises develop that control before you progress to heavier pushing and pulling.
Kettlebell Overhead Stabilisation
This exercise develops shoulder stability and confidence in the overhead position before you add more demanding pressing movements.
Hold the kettlebell overhead with the arm locked out and the wrist straight. Keep the shoulder controlled rather than shrugging it towards the ear as you move from standing to kneeling and back again.
Begin by holding the kettlebell overhead for 20 to 30 seconds. Once that feels comfortable, progress to 5 to 10 controlled kneeling repetitions on each side.
Kettlebell Windmill
The kettlebell windmill combines shoulder stability with hip mobility and core control.
Keep the top arm locked out and the wrist straight. Most of your weight should remain through the rear leg as you push the hips away and reach down towards the front foot.
Only descend as far as your hips and hamstrings allow while maintaining control. Learn the movement without weight first, then work up to 3 sets of 5 repetitions on each side.
Kettlebell Turkish Get Up
The Turkish get-up is one of the best kettlebell exercises for developing whole-body stability, shoulder control and mobility.
Move slowly through every phase and keep your eyes on the kettlebell while you are close to the floor. If one part of the movement feels awkward, practise that section separately rather than rushing through it.
Learn the sequence without a kettlebell first. Then begin with 1 to 3 controlled repetitions on each side and gradually build from there.
Kettlebell Upper Body Pulling Exercises
Pulling exercises strengthen the back, lats, rear shoulders, arms and the muscles that help maintain good posture. Most kettlebell pulling is horizontal or diagonal, so I also like to include pull-ups or chin-ups when suitable.
Kettlebell Bent Over Row
The kettlebell bent over row is the pulling exercise I would learn first. It develops the mid-back, lats, arms and core while reinforcing a strong hip-hinge position.
Hinge forwards with a flat back and keep your weight balanced through the feet. Pull the elbow back towards the hip rather than shrugging the shoulder towards the ear.
Work up to 3 sets of 5 to 12 repetitions on each side. If your lower back becomes the limiting factor, reduce the load or use a supported row variation.
Kettlebell Suitcase Row
The kettlebell suitcase row is a variation of the bent over row with the kettlebell travelling close to the side of the body.
Hinge forwards to create enough space for the kettlebell to move freely. Brace the abdominal muscles, keep the neck relaxed and row the elbow backwards without rotating the torso.
Perform 5 to 12 repetitions on each side for 2 to 3 sets.
Kettlebell Renegade Row
The kettlebell renegade row adds a large core and shoulder-stability challenge to the rowing movement.
You should already be comfortable holding a strong plank before attempting it. Keep the hips as square as possible while you row and avoid shifting your body from side to side.
Stable kettlebells are essential. You can also perform the exercise with one kettlebell while the free hand is supported on a bench or parallette. Work up to 3 sets of 5 to 10 repetitions on each side.
Kettlebell High Pull
The kettlebell high pull is the most dynamic pulling exercise in this list and has a much stronger cardiovascular effect than the rowing variations.
Master the kettlebell swing first. As the kettlebell rises, pull the elbow back so the forearm finishes roughly horizontal before guiding the kettlebell smoothly back into the swing.
The power should still come from the hips rather than the arm. Begin with 5 to 10 repetitions on each side and build towards 20 controlled repetitions.
Kettlebell Upper Body Pushing Exercises
These exercises focus on overhead pressing and work the shoulders, triceps, upper back and core. Kettlebells are particularly well suited to one-arm pressing because each side has to stabilise independently.
Kettlebell Half Kneeling Press
The half kneeling press is an excellent place to learn overhead pressing because the kneeling position removes some of the ways you might otherwise compensate with the legs or lower back.
Stay tall, squeeze the glutes and brace the abdominal muscles as you press. Keep the forearm vertical and lower the kettlebell back to the rack position under control.
Work up to 3 sets of 5 to 10 repetitions on each side. Pay attention to any difference in control between your left and right sides.
Kettlebell Push Press
The kettlebell push press allows you to use the legs to help drive a heavier kettlebell overhead.
Begin with the kettlebell in the rack position. Use a shallow dip through the knees and hips, then stand quickly and use that momentum to start the press. Finish with the arm locked out overhead.
Lower the kettlebell under control and reset before the next repetition. Perform 5 to 10 repetitions on each side for 2 to 3 sets.
Kettlebell Clean and Press
The kettlebell clean and press combines a powerful hip-driven clean with an overhead press, making it a very efficient full-body strength exercise.
Treat the clean and press as 2 distinct movements. Use the hips to bring the kettlebell into the rack position, pause briefly, then press overhead without rushing the transition.
Begin with 3 to 5 repetitions on each side and work up to 3 sets of 5 to 8. Once your technique is strong, the exercise can also be performed with 2 kettlebells.
Kettlebell Sit and Press
The kettlebell sit and press challenges the shoulders, chest and core while also demanding good hip and hamstring mobility.
Keep the legs long as you sit up and press the kettlebell overhead. Lift the chest rather than collapsing forwards, then lower yourself back to the floor slowly and under control.
Start with a light kettlebell and 5 to 8 repetitions. Build towards 10 to 12 controlled repetitions as your strength and mobility improve.
Kettlebell Upper and Lower Body Exercises
One of the strengths of kettlebell training is the ability to connect the legs, hips and upper body in a single movement. These exercises are more demanding, so save them until the individual squat, lunge, swing and press patterns are already familiar.
Kettlebell Thruster
The kettlebell thruster combines a squat with an overhead press and quickly becomes a demanding full-body exercise.
Hold the kettlebell in the rack position, squat with control, then drive up strongly through the legs and allow the momentum from standing to continue into the overhead press.
Master the racked squat and overhead press separately first. Work up to 5 to 10 repetitions on each side for 2 to 3 sets.
Kettlebell Lunge and Press
The kettlebell lunge and press combines single-leg strength with an overhead press, bringing the lower body, core and shoulder together in one movement.
Step back into a controlled reverse lunge. As you return to standing, use the upward movement to help press the kettlebell overhead.
Become comfortable with the reverse lunge and press separately before combining them. Perform 5 to 10 repetitions on each side.
Kettlebell Snatch
The kettlebell snatch is an advanced full-body exercise that takes the kettlebell from the swing into a stable overhead position in one continuous movement.
Most of the power should come from the hips. Keep the kettlebell travelling close to the body and allow the hand to finish smoothly underneath the kettlebell rather than letting it crash over the wrist.
You should already have a strong one-handed swing and good overhead control. Begin with sets of 5 repetitions on each side before progressing to higher-repetition snatch work.
How to Build a Kettlebell Upper Body Workout
The easiest way to build a balanced upper-body session is to prepare the shoulders first, then combine one pulling exercise with one pushing exercise.
You can add a full-body movement at the end, but it is optional. There is no need to turn every strength session into a fast circuit.
Example upper body kettlebell workout:
Halo: 5 to 10 each direction
Overhead Stabilisation: 5 each side
Bent Over Row: 8 each side
Half Kneeling Press: 6 each side
Repeat the row and press for 3 rounds, resting as needed.
If you want a more demanding finish, add a small number of thrusters, lunge and presses or snatches, but only if those movements are already familiar.
For strength, use lower repetitions and allow more recovery between sets. For general conditioning, you can use a lighter kettlebell, slightly higher repetitions and shorter rests. Technique should determine the load rather than the other way around.
Kettlebells do not provide every possible upper-body movement particularly well. I still like to include push-ups for horizontal pushing and pull-ups or chin-ups for vertical pulling when appropriate.
Putting Your Upper Body Kettlebell Training Together
These 16 exercises give you plenty of options for training the shoulders, back, arms, chest and core while still keeping the whole body involved.
Do not try to fit everything into one workout. A warm-up, one stability exercise, one pull and one push is enough to build a useful session. Add the more advanced full-body movements once your swing, rack position and overhead control are reliable.
For a complete exercise library covering the whole body, see my 52 kettlebell exercises. For lower-body options, see my 21 kettlebell leg exercises. You can then put the movements into practice with my 10 kettlebell workouts.
Frequently Asked Questions
Are kettlebells good for upper body training?
Yes. Rows, presses, Turkish get-ups, windmills and other kettlebell exercises can develop the back, shoulders, arms and core. For a fully balanced programme, I also like to include movements such as push-ups and pull-ups.
Can you build upper body muscle with kettlebells?
Yes, provided the exercises are progressively challenging and you perform enough good-quality work. Rows and presses are particularly useful, while full-body exercises such as the clean and press allow you to handle more total load.
How often should you train your upper body with kettlebells?
That depends on the exercises, training volume, intensity and how quickly you recover. For most people, leaving enough time to recover before repeating hard work for the same muscles is more important than following a fixed number of training days.
Hello, can I get a football program to strengthen the body and prevent injuries or customize a program of my own?
Hi,
As a total beginner who is trying to balance out with my cycling it is like this article was written fo me, thank you!
I usually bike 4 days a week for 18mi each day. For someone just starting out with these upper body exercises, how often each week would you recommend, and would you do all movements each time?
Thanks!
Chris
Hello Chris, I’ve written a specific article on cycling which I think would be even more helpful for you.
Hi Greg,
Yes I have tried many of the exercises shown above, however I usually concentrate on clean and presses and the snatch. For the snatch I use a 16 kgs bell and try to do the 15:15 protocol which is very difficult. I think it’s best to start out slow and work up. Thanks for the great articles. Have a great day.
Regards,
Art