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52 Kettlebell Exercises for Men and Women

52 Kettlebell Exercises To Try Right Now

52 Kettlebell Exercises

There are lots of different kettlebell exercises that you can perform, some are more challenging than others.

You will find that there is a natural progression when it comes to training with certain kettle bell exercises so it is important to start at the beginning.

If you decide to jump to the more advanced kb exercises without building up your fundamental skills first then your technique and kettlebell moves will suffer and there is a high chance of injury.

All of the kettlebell movements listed below are single kettlebell exercises but many can be performed as double kettlebell lifts too.

List of Kettlebell Exercises

Here is a list of exercises with a kettlebell starting with the fundamental and most important at the top. Become skilled and proficient in each kettlebell exercise using proper form before moving on to the next. You can thank me for this later 🙂

52 Kettlebell Exercises Download PDF
beginner

Kettlebell Slingshot

01_kettlebell slingshot
Summary
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.
Muscles used
Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms.
beginner

Kettlebell Halo

kettlebell halo exercise
Summary
Warm up your shoulder girdle, improve your shoulder mobility and strengthen your shoulders with this exercise.
Muscles used
Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps.
beginner

Kettlebell Good Morning

03_kettlebell good_morning
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Adductor Magnus, Abdominals, Gastrocnemius, Erector Spinae.
intermediate

Kettlebell Overhead Warm Up

Kettlebell Overhead Warm Up
Summary
Great way to improve your shoulder stability before you begin overhead pressing exercises.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
intermediate

Kettlebell Bottoms Up Clean

Kettlebell Bottoms Up Clean Exercise
Summary
Improve your Clean technique and strengthen your wrists and core muscles with this exercise variation. Great as a warm up movement too!
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms.
beginner

Kettlebell Single Arm Deadlift

Summary
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.
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Spinal Erectors.
beginner

Kettlebell Swing Two Hands

Kettlebell two handed swing
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms.
beginner

Kettlebell Clean

Kettlebell Clean Exercise
Summary
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.
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms.
intermediate

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift
Summary
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.
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Latissimus Dorsi, Rhomboids, Abdominals, Obliques, Quadratus Lumborum, Erector Spinae.
intermediate

Kettlebell Single Handed Swing

07_single_handed_swing
Summary
Slightly more challenging for your core muscles and shoulder stability than the two handed swing. Tougher on your grip strength too!
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms.
intermediate

Kettlebell Swing Changing Hands

14_alternating_swing
Summary
Keep the kettlebell moving from right hand to left hand as you swing. Easier for your grip than the continuous single-arm kettlebell swing.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms.
advanced

Kettlebell Side Stepping Swing

Kettlebell Side Stepping Swing Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms.
advanced

Lateral Kettlebell Swing (Kettlebell Side Swing)

38_lateral_swing
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Obliques, Forearms.
advanced

Kettlebell One Legged Clean

01_single_leg_clean
Summary
Great for challenging your balance but more importantly your core strength as you clean the kettlebell standing on only one leg.
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Obliques, Erector Spinae, Forearms.
advanced

Kettlebell Snatch

Kettlebell Snatch Exercise
Summary
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.
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Rhomboids, Serratus Anterior, Triceps, Erector Spinae, Forearms.
beginner

Kettlebell Goblet Squat

Summary
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.
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae.
beginner

Kettlebell Racked Squat

09_racked_squat
Summary
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae.
Muscles used
The same as a regular squat but holding the kettlebell with just one hand in the rack position.
beginner

Kettlebell Racked Reverse Lunge

Kettlebell Racked Reverse Lunge Exercise
Summary
One of the fundamental compound exercises for your Buttocks that will also help improve your mobility and range of motion too.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Abdominals, Upper Trapezius.
beginner

Kettlebell Bob and Weave

Kettlebell Bob and Weave Exercise
Summary
Develop functional strength and flexibility with this lateral movement. Can be a very cardiovascular exercise too.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps
intermediate

Kettlebell Tactical Lunge

Kettlebell Tactical Lunge Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Forearms.
intermediate

Kettlebell Lunge with Rotation

Kettlebell Lunge with Rotation Exercise
Summary
Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Hip Rotators, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Abdominals, External Obliques.
intermediate

Kettlebell Double Lunge

Kettlebell Double Lunge Exercise
Summary
Tough version of the lunge that overloads the movement pattern. This exercise seriously raises your heart rate too.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius.
intermediate

Kettlebell Side Lunge

kettlebell_side_lunge
Summary
Tough strength training exercise that will also improve your hip flexibility. Be careful to warm up well before going too deep with this movement.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps.
advanced

Kettlebell Overhead Squat

28_overhead_squat
Summary
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.
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Deltoid, Erector Spinae.
advanced

Kettlebell Overhead Reverse Lunge

Kettlebell Overhead Reverse Lunge Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
advanced

Kettlebell Overhead Walking Lunge

Kettlebell Overhead Walking Lunge Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Abdominals, Transverse Abdominis.
advanced

Kettlebell Side Lunge and Clean

Kettlebell Side Lunge and Clean Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Gastrocnemius, Trapezius, Biceps, Adductor Magnus, Quadriceps Femoris, Abdominals, Erector Spinae, Forearms.
advanced

Kettlebell Pistol Squat

Kettlebell Pistol Squat Exercise
Summary
The ultimate leg exercise that will challenge your strength, flexibility and balance. One of my personal favourites!
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
beginner

Kettlebell Regular Row

Kettlebell Regular Row Exercise
Summary
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.
Muscles used
Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis.
beginner

Kettlebell Suitcase Row Exercise

Kettlebell Suitcase Row Exercise
Summary
A row performed at the side of the body. This row variation also focuses on the back of the left or right shoulder.
Muscles used
Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis.
advanced

Kettlebell Renegade Row

Kettlebell Plank Row Exercise
Summary
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.
Muscles used
Abdominals, Latissimus Dorsi, Biceps, Teres Major, Posterior Deltoids, Spinal Erectors, Obliques.
advanced

Kettlebell High Pulls

20_high_pulls
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Forearms.
beginner

Kettlebell Overhead Press

Kettlebell Overhead Press Exercise
Summary
Brilliant kettlebell exercise for developing brute strength in the shoulder muscles. Keep your whole body tight for additional muscle activation.
Muscles used
Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior.
beginner

Kettlebell Two Handed Squat and Press

12_two_handed_squat_and_press
Summary
Very cardiovascular exercise that works most muscles of the body. A great progression after the Kettlebell Squat.
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.
intermediate

Kettlebell Push Press

Kettlebell Push Press Exercise
Summary
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.
Muscles used
Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Serratus Anterior, Deltoid, Triceps, Supraspinatus, Subscapularis, Infraspinatus.
intermediate

Kettlebell Tall Kneeling Press

Kettlebell Tall Kneeling Press Exercise
Summary
Focus more on your shoulders by pressing from a double kneeling position. Great exercise for beginners using lighter kettlebells.
Muscles used
Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus.
intermediate

Kettlebell Half Kneeling Press

Kettlebell Half Kneeling Press
Summary
Challenge your core and Glute activation by pressing a kettlebell overhead while in the half kneeling position.
Muscles used
Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus.
intermediate

Kettlebell Thruster (Squat and Press)

Kettlebell Thruster Exercise
Summary
Challenging exercise that will condition the body from head to toe as well as your aerobic capacity.
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.
intermediate

Kettlebell Clean and Press

Kettlebell Clean and Press
Summary
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.
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
intermediate

Kettlebell Clean and Push Press

Summary
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.
Muscles used
Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
intermediate

Kettlebell Lunge and Press

Kettlebell Lunge and Press Exercise
Summary
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.
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.
intermediate

Kettlebell Static Lunge and Press

45_static_lunge_and_press_2
Summary
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.
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.
advanced

Kettlebell Clean, Squat and Press

40_clean_squat_and_press
Summary
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.
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.
advanced

Kettlebell Bottoms Up Press

26_bottoms_up_press
Summary
Great core and grip strength, as well as body alignment, is needed to press the kettlebell overhead while in the upside down position.
Muscles used
Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Forearms.
beginner

Kettlebell Farmers Walk

Kettlebell Farmers Carry Exercise
Summary
A very practical kettlebell exercise that works hard into the core muscles as the body tries to maintain upright alignment. Challenging your grip strength.
Muscles used
Hamstrings, Gastrocnemius, Gluteus Maximus & Medius, Erector Spinae, Quadriceps Femoris, Upper Trapezius, Deltoid, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms.
beginner

Kettlebell Sit and Press

Kettlebell Sit and Press Exercise
Summary
Good shoulder exercise as well as developing your core and hip mobility. Ensure you come down nice and slowly after sitting up.
Muscles used
Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Pectoris Major, Serratus Anterior.
intermediate

Kettlebell Windmill

24_windmill
Summary
Improve your shoulder and hip mobility with this kettlebell exercise. Great for your core stability too!
Muscles used
Gluteus Maximus, Hip Rotators, Hamstrings, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Erector Spinae, Trapezius, Serratus Anterior, External Oblique, Quadratus Lumborum.
intermediate

Kettlebell Turkish Get Up

Kettlebell Turkish Get Up Exercise
Summary
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.
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.
intermediate

Kettlebell Hip Thrust

kettlebell_hip_thrust
Summary
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.
Muscles used
Deltoids, Abdominals
intermediate

Kettlebell Reverse Turkish Get Up

Summary
Rather than the starting position being on the ground you begin in the standing position for this version of the 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.
advanced

Kettlebell Deck Squat

33_deck_squat
Summary
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.
Muscles used
Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
52 Kettlebell Exercises Download PDF
Faq
  • 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 the 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 – 5 workouts per week is about right for most people. The more intense the workouts the more rest days you will need.