52 Kettlebell Exercises for Men and Women
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 🙂
beginner
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.
Learn more: Why I Love the Kettlebell Slingshot
beginner
Kettlebell Halo
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.
Learn more: Kettlebell halo exercise for the shoulders
beginner
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.
Learn more: Guide to the kettlebell good morning
intermediate
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
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.
Learn more: 7 best kettlebell glutes exercises
beginner
Kettlebell Swing Two Hands
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.
Learn more: Complete Guide to the Kettlebell Swing here
beginner
Kettlebell Clean
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
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
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.
Learn more: Are you ready for the one arm kettlebell swing
intermediate
Kettlebell Swing Changing Hands
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.
Learn more: 7 kettlebell swing workouts in under 10 minutes
advanced
Kettlebell Side Stepping Swing
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)
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
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
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.
Learn more: Complete Guide to the Kettlebell Snatch
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.
Learn more: Quick guide to the goblet squat
beginner
Kettlebell 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.
Learn more: 7 kettlebell squat variations
beginner
Kettlebell Racked Reverse Lunge
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.
Learn more: 16 Kettlebell Lunge Variations
beginner
Kettlebell Bob and Weave
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
Learn more: 20 minute kettlebell full-body workout
intermediate
Kettlebell Tactical Lunge
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
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
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
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.
Learn more: Alternatives to lunges for bad knees or toe pain
advanced
Kettlebell 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
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
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
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
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
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.
Learn more: 10 Kettlebell Exercises for the Back
beginner
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.
Learn more: 6 kettlebell row variations for a strong back
advanced
Kettlebell Renegade Row
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
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.
Learn more: Master the kettlebell high pull exercise
beginner
Kettlebell Overhead Press
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.
Learn more: Complete guide to the kettlebell overhead press
beginner
Kettlebell 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.
Learn more: 3 lower body beginner kettlebell workouts
intermediate
Kettlebell Push Press
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.
Learn more: 3 push pull workouts for the upper body
intermediate
Kettlebell Tall Kneeling Press
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.
Learn more: 14 best kettlebell exercises for arms
intermediate
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.
Learn more: 10 best kettlebell shoulder exercises
intermediate
Kettlebell Thruster (Squat and Press)
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
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.
Learn more: Master the kettlebell clean and press
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
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
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
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
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
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.
Learn more: Master the kettlebell farmers walk
beginner
Kettlebell Sit and Press
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.
Learn more: Top 7 floor based kettlebell core exercises
intermediate
Kettlebell 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
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
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
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.
Learn more: Quick guide to the kettlebell deck squat
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.