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.
Watch all 52 Kettlebell Exercise Videos below:
List of Kettlebell Exercises
Here are a list of exercises with a kettlebell starting with the fundamental and most important at the top. Become skilled and proficient in each kettlebells exercise before moving on to the next. You can thank me for this later 🙂
1 Kettlebell Slingshot (Kettlebell Around the World)
kettlebell slingshot exercise
Muscles used: Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms. Summary: Great warm up exercise that helps to acclimatise you to the kettlebell. Also a good exercise to use as active recovery rather than resting between exercises.
Muscles used: Upper Trapezius, Deltoids, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps. Summary: Warm up your shoulder girdle, improve your shoulder mobility and strengthen your shoulders with this exercise.
Muscles used: Hamstrings, Gluteus Maximus, Adductor Magnus, Abdominals, Gastrocnemius, Erector Spinae. Summary: Loosen up and strengthen your hamstrings with this kettlebell exercise. Be careful not to arch your lower back during this movement.
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Spinal Erectors. Summary: Fundamental kettlebell exercise that strengthens most muscles 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, Trapezius, Latissimus Dorsi, Rhomboids, Abdominals, Obliques, Quadratus Lumborum, Erector Spinae. 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 opposite hip.
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms. Summary: The king of all kettle bell exercises. Works 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, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms. 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. Summary: Keep the kettlebell moving from one hand to the other as you swing. Easier for your grip than the continuous one handed swing.
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. 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.
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. Summary: Rather than starting from the ground you begin standing up with this version of the Turkish Get Up.
11 Kettlebell Goblet Squat
kettlebell goblet squat exercise
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae. Summary: Holding the Kettlebell upside down you perform a regular squat. Brilliant kettlebell exercise 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. Summary: The same as a regular squat but holding the kettlebell with just one hand in the racked position.
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Abdominals, Upper Trapezius. Summary: Fundamental exercise for your Buttocks that will also help improve your mobility too.
Muscles used: Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis. 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.
Muscles used: Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis. Summary: A row performed at the side of the body. This row variation also focuses into the back of the shoulder.
Muscles used: Gluteus Maximus, Hip Rotators, Hamstrings, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Erector Spinae, Trapezius, Serratus Anterior, External Oblique, Quadratus Lumborum. Summary: Improve your shoulder and hip mobility with this kettlebell exercise. Great for strengthening your core muscles too!
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis. Summary: Great way to improve your shoulder stability before you begin overhead pressing exercises.
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Erector Spinae, Forearms. Summary: The clean takes the kettlebell from the floor to the racked 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. 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: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Forearms. Summary: Fast and dynamic this kettlebell exercise will elevate your heart rate quicker than almost all other exercises.
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps. Summary: Develop 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. Summary: Tough strength based kettlebell exercise that will also improve your hip flexibility. Be careful to warm up well before going to deep with this movement.
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Hip Rotators, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Abdominals, External Obliques. 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, Gastrocnemius, Quadratus Lumborum, Upper Trapezius. Summary: Tough version of the lunge that really overloads the movement pattern. This exercise seriously raises your heart rate too.
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus. Summary: Focus more on your shoulders by pressing from a double kneeling position. Great exercise for beginners.
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Gluteus Maximus. Summary: Challenge your core and Glute activation by pressing a kettlebell overhead while in the half kneeling position.
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Serratus Anterior, Deltoid, Triceps, Supraspinatus, Subscapularis, Infraspinatus. 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 on a heavy weight or continue to press when the shoulders get tired.
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior. 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, Gastrocnemius, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior. 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.
31 Kettlebell Two Handed Squat and Press
kettlebell two hand 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. 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, Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Serratus Anterior. Summary: Challenging exercise that will condition the body from head to toe as well as your heart and lunges.
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. Summary: During this kettlebell exercise your feet 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, Deltoid, Transverse Abdominis, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Abdominals, Serratus Anterior. 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: 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. Summary: Tough combination of moves that uses a double hip bend making the movement very demanding. Can take a little practice to remember the sequence of moves.
36 Kettlebell Overhead Reverse Lunge
kettlebell overhead reverse lunge exercise
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis. Summary: Challenge your core muscles and shoulder stability as you perform the lunge while holding the kettlebell overhead. Make sure you always keep your arm locked for this exercise.
37 Kettlebell Overhead Walking Lunge
kettlebell overhead walking lunge exercise
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Abdominals, Transverse Abdominis. Summary: Even more difficult than the variation above. The walking movement places even further demands on your core and shoulder stability.
38 Kettlebell Sit and Press
kettlebell sit and press exercise
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Pectoris Major, Serratus Anterior. 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: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Rhomboids, Serratus Anterior, Triceps, Erector Spinae, Forearms. Summary: Take the swing to a whole new level as your drive the kettlebell overhead using almost every muscle in your body. Requires good timing and a high level of kettlebell skill to master this exercise.
Muscles used: Abdominals, Latissimus Dorsi, Biceps, Teres Major, Posterior Deltoids, Spinal Erectors, Obliques. Summary: Massive core exercise that also working 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: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoids, Latissimus Dorsi, Abdominals, Forearms. 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: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior, Forearms. 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: Hamstrings, Gastrocnemius, Gluteus Maximus & Medius, Erector Spinae, Quadriceps Femoris, Upper Trapezius, Deltoid, Subscapularis, Infraspinatus, Obliques, Abdominals, Biceps, Triceps, Forearms. Summary: A very practical kettlebell exercise that works hard into the core muscles as the body tries to maintain upright alignment. Challenging on your grip strength.
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae. Summary: The ultimate leg exercise that will challenge your strength, flexibility and balance. One of my personal favourites!
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Forearms. Summary: Challenge the lunge movement pattern by passing the kettlebell between your legs during each step. Make sure you keep your core engaged and back flat throughout the movement.
46 Kettlebell Overhead Squat
kettlebell overhead squat exercise
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Deltoid, Erector Spinae. Summary: Tough kettlebell exercise that requires good shoulder and hip mobility as well as shoulder stability. Become great at the regular Squat and Press before taking on this exercise.
47 Kettlebell Straight Arm Sit
kettlebell straight arm sit exercise
Muscles used: Deltoid, Abdominals. Summary: 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.
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae. Summary: A personal favorite 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, Hamstrings, Adductor Magnus, Quadriceps Femoris, Upper Trapezius, Biceps, Abdominals, Obliques, Erector Spinae, Forearms. Summary: Great for challenging your balance but more importantly your core strength as you clean the kettlebell standing on only one leg.
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Gastrocnemius, Trapezius, Biceps, Adductor Magnus, Quadriceps Femoris, Abdominals, Erector Spinae, Forearms. Summary: Funky kettlebell exercise that takes some getting used to. Once mastered it targets practically every muscle including your heart.
51 Kettlebell Hip Thrust
kettlebell hip thrust exercise
Muscles used: Deltoids, Abdominals 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.
52 Lateral Kettlebell Swing (Kettlebell Side Swing)
kettlebell side swings exercise
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Obliques, Forearms. 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.
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.
Have you tried any of these exercises? Let me know in the comments below…
Your site is amazing! I just purchased, and used, my first 20 lb kettlebell tonight. Alone, just testing thecwaters, so to say. I could finally stand better, some spasms with pain disappeared and I knew then it was what I must continue to do as a daily action. I was wondering afterward, about kettlebell workouts, the single kind. So, I searched and found your site. I absolutely like it. It offers more than I was asking for. Love it! Thank you. And, happy kettle belling.
Can someone explain to me why kettlebell swings only go to shoulder height (parallel to ground)? I have seen and done “full swings” so the kettlebell passes the shoulders and finishes above the head (vertical to ground).
Hello Henri, it sounds like you could increase your kettlebell weight to 24kg for two handed swings and then progress to the one handed swing with this heavier weight. You should be able to use the 16kg for most of the other exercises.
Hi Greg. I am a 66 year old cyclist and have started to use your kettlebell exercises as the weight training section of my routine. I need to work on upper body and arms mainly and wondered if you could recommend a specific workout ?
Hey Greg I’ve been using (and loving your app for a few months now) . I’m using the “advanced” workout programs. Wondering how many rounds you recommend for that level.
Hi Greg – new to KB and easing back into a daily exercise routine. Very bad knees and can’t do floor or deep squats. Is there a good solid program/video you developed avoiding floor and deep squat KB exercises? Thank you!
Hey Greg,
these are amazing!
Its hard for me to find good Chest workouts, circuits and programs with Kettlebells. Could you please address that anywhere, or share some good Chest boosting trainings?
thank you!
Hi Greg,
I realize that exercises with kettlebells involve many muscles in one exercise and many of them are multi-joint exercises. Are you able to classify kettlebels exercises as push / pull / exercise methods. What exercises can we classify as push, what to pull? I have reviewed many kettlebels pages, but no one has taken the exact classification.
greetings
This is a very useful resource, to have all the kettlebell exercises in one place. I am experienced at many of the moves, but this is a real refresher of all the kettlebell variations.
Hey, Greg I’m guy in my twenties. I was researching online and I found your website. It turns out that I have two kettlebell that are 20 kg and 16 kg. I’m not wealthy enough to get a gym membership. But I try to stay fit when I can. I weigh (72kg or 158 pounds) and I’m 186 cm or 6’1 feet long. I pretty much eat whatever my mom cooks. I eat in the morning and then in the evening. Just two times. I say that because alot of people say if you want to build your body you need to eat alot. And I’m skinny guy that is 6’1 and… Yes I have some muscle from previous training when I was young. But it’s have been a long time since I worked out. Maybe 2,5 years ago. It’s just laziness… you know. Anyhow… I thought maybe you can give me any advice to get me started. Question; Is it possible for me to build a muscle with my body weight? Or with the kettlebell? I don’t want to *bulk* just train with body weight. I just want look like Bruce lee xD maybe after that I would like to get bigger if I get the money for the gym membership. Please give some tip of how should do. And what I should avoid.
Greg, I have been trying various kettlebell exercises. It feels like the basic swing is giving me pain in my coccyx AFTER the exercising has finished. It only hurts when I sit or when getting up from the chair. Is this a result of the exercise or technique and what can I do to eradicate this?
It’s hard to say without assessing you Mike, have you seen this article on common kettlebell swing mistakes? Take a look and if you still don’t find the answer email me a video of your technique and I’ll help you out.
Hi Greg, thank you for your great advice. Just did my first set of clean and press today after watching your video. Love working out in my living room.
I’m trying to do KB work outs 3 x a week. I would say I’m average fitness, and try to do walking/cycling/swimming twice or more/week as well.
My KB workouts only last 10 – 15 minutes (not including warm up and cool down). It is so exhausting I don’t think I can do any more. Does that seem long enough? I see KB classes lasting half an hour to an hour and don’t know how they do that.
Finally, I’m 6 ft 5 male 85kg so don’t want to lose weight but do want to build muscle (and having a little success now I’ve discovered KBs). I use a 16kg weight. Couple of questions:
1) Should I aim to move up to a 20kg weight? (16kg feels good and hard to me)
2) I eat a healthy, balanced diet. Do you think it is important to eat extra protein on top of that?
Sounds like you have started off well Marc, the more intense your workout the less time you will be able to exercise so 10 – 20 minutes is about the right intensity. Stick with the 16kg until everything becomes easier, increasing the weight will not necessarily mean more results it usually means more potential for injury. No need for extra protein unless you are a vegetarian or don’t eat quality foods, I’ve got more nutritional info here.
This is a really amazing resource, thanks so much for sharing! I’m a newbie Level 1 Kettlebell Instructor, here in NZ, I discovered these amazing balls of iron just over a year ago. I’ll start working my way through your list, there’re some beauts on here, can’t wait to get cracking! 🙂
Need a overview exercise to work on Love Handles, Abs and Chest part (Combination of all the Three), if possible. I prefer doing KB swing and holding the Kb and short jumping on the same spot to work on my overall body. Kindly reply.
For fat loss of those particular areas I recommend cleaning up your diet, especially reducing sugar and all foods made from flour. If you drink alcohol that will also add fat quickly.
Working on sets of 10 kettlebell swings followed by 20 – 30 seconds of rest will also help increase your metabolism.
I’m 70 years old and started rowing on a Concept 2 rower around March 1. It has provided me with good results as I have lost around 40 pounds since then.
However, I have read that it is good to “confuse” your muscles with different exercises, so I purchased a 25 lb. kettlebell and started doing your beginner courses – which, by the way, I find very challenging.
I have some questions: what is the best way to integrate rowing workouts with kettle bell workouts? Is better to do both (short workouts) on the same day and if so, which one do I do first?
Or do I do kettlebells one day and rowing the next?
Hello Lou, yes adding variety to your workouts is always a more natural and beneficial way to progress.
You have 2 choices: exercise on the same day, kettlebells first and a gentle row afterwards or exercise on different days, take 2-4 days off each week.
You will have to feel your way through a weekly routine by listening to your body, don’t overdo it, start off easy and add more if you need to.
I would be interested in your thoughts about what exercises would be most useful to improve posture, particularly for people who sit and stare at a computer screen all day.
Great question Linda, I’ll be writing an article about this very soon but in the meantime focus on pulling exercises: rows, swings, and high pulls.
Ultimately, desk work causes the back muscles to lengthen and weaken and the chest muscles to shorten and tighten. So a program of stretching and mobilising the chest followed by strengthening exercises for the back is what’s required. Good thoracic mobility is also needed by most people.
Hi Anna,
Many kettlebell exercises work into the obliques including the all important: one handed kettlebell swing. I’ve listed more here in the 7 Best Kettlebell Exercises for Abs.
Thank you for all those wonderful demo tutorials, very useful. My question is about programming these exercises. May you give me some different types of KB workouts you may use for the more advanced. E.g. KB Complex, KB Flow Circuit, KB Ladder etc.
I’m so glad to have found your post! I’m new to working out and kettleballs. Having all these exercises in one location and the great demo videos will be great for when my kettleball arrives. Thanks!
A great compendium of kettlebell exercises, some of which i’ve never seen before ,great work. I whould have used a heavier bell for the demonstrarion , however , because exercises performed with such a lightweight ball are somewhat different than those performed using a bell which is 40% of your bodyweight (you have to adjust your movements to stay balanced.).
Will you ever realize a video with paired kettlebell ( one each hand ) exercises?
Thank you!
Hi, Greg, I noticed that you are performing your exercises with your right hand, presumably because you are right-handed. Do you recommend repeating the same exercises using your left hand/arm also ? Or is doing them right-handed only sufficient ? Thank you kindly.
Hi Dorothy, Yes definitely perform them on both sides. One little trick is to always use your weakest side first and then match it on the other side that way your strength always stays balanced.
Just wanted to say thank you for this amazing list of exercises, with videos! They really helped me seeing how the exercises should be done and helpes me build my own workouts. 🙂
Greg, few months ago I started the Turkish get up thanks to your excellent tips and recommendations. Now I feel strong and flexible enough for starting some new games listed above. You’re the man of the year for my health. Keep staying positive, smiling and being such great model. We then follow the path and sharing your precious golden knowledges. Have an excellent weekend Greg!!!
Hi Greg I have decided to change my traditional workout to kettlebell I did not see any exercises that include pecks , are pecks considered part of the core or am I missing something I look forward to you response
Hi Jesse, the whole ethos of my training using kettlebells is that they are full body movements and so you are not targeting one particular muscle group but rather movement patterns. If you really want to target your chest then Push Ups are the way to go.
i know you should adjust the weight to your possibilities strength and level of fitness . I just wondered what is the weight of the kettlebell you are using on the videos ?
I teach kettlebells and picked up some really cool exercises to add to my classes that I know they will love (and hate in a good way!). The kettlebell arm bar will be great for Brazilian Jiu Jitsu conditioning too. Thanks for sharing these!
Wow! Watching you effortlessly perform some of the more challenging movements, like pistol or deck squats, is so inspiring, Greg, and testament to the fact that bona fide strength and fitness does not need to be burdened by useless muscle bulk.
Greg,
This is invaluable information , thank you for all your hard work , You have helped me so much this past year. I seriously don’t know if could’ve come this far without you and your support
Jeannie
I’m not sure which exercise you mean Ayelet? Do you just mean a Push Up with one or both hands on a kettlebell? Is there any particular reason why you want to perform this exercise?
I think they are just referring to the “press up” that is in several of your workouts. I discovered by watching your video that it’s real just a push up exercise. It was confusing to me. In the US, we would call it a push up.
Loads of useful information
Your site is amazing! I just purchased, and used, my first 20 lb kettlebell tonight. Alone, just testing thecwaters, so to say. I could finally stand better, some spasms with pain disappeared and I knew then it was what I must continue to do as a daily action. I was wondering afterward, about kettlebell workouts, the single kind. So, I searched and found your site. I absolutely like it. It offers more than I was asking for. Love it! Thank you. And, happy kettle belling.
Can someone explain to me why kettlebell swings only go to shoulder height (parallel to ground)? I have seen and done “full swings” so the kettlebell passes the shoulders and finishes above the head (vertical to ground).
Yes I’ve written about issues with the American swing here Daniel
Hi
I’m doing one hand swings with a 16 kg k.b. (2 x 60 – 70 reps). What weight would I use for other central k.b exercises and how many repetitions?
HN from Helsinki
Hello Henri, it sounds like you could increase your kettlebell weight to 24kg for two handed swings and then progress to the one handed swing with this heavier weight. You should be able to use the 16kg for most of the other exercises.
Thanks for sharing… a fabulous article.
Is there an alternative to full Turkish get ups? I have a wrist injury that does not allow me to support my weight.
Hello Gerald, you may be able to perform certain aspects of the movement depending on your injury. For example the first half of the reverse get up.
I am 82 and just started kettle ball love it thank you so much
Hi Greg. I am a 66 year old cyclist and have started to use your kettlebell exercises as the weight training section of my routine. I need to work on upper body and arms mainly and wondered if you could recommend a specific workout ?
Sure Robert, take a look at this article on strength training for cyclists
Hey Greg I’ve been using (and loving your app for a few months now) . I’m using the “advanced” workout programs. Wondering how many rounds you recommend for that level.
Depending on the weight and how many times you use it David 2-4 should be about right.
Hi Greg – new to KB and easing back into a daily exercise routine. Very bad knees and can’t do floor or deep squats. Is there a good solid program/video you developed avoiding floor and deep squat KB exercises? Thank you!
Hello Lori, I’d begin with the deadlift movement pattern with the goal of mastering the kettlebell swing.
Hey Greg,
these are amazing!
Its hard for me to find good Chest workouts, circuits and programs with Kettlebells. Could you please address that anywhere, or share some good Chest boosting trainings?
thank you!
I’ve got more on training the pushing pattern (chest) here Ben.
Thank you Greg for being generous in sharing your knowledge. I didn’t know there are so many interesting things we can do with KB.
I’m current at work offshore with a limited amount of KBs can some of these exercises be carried out with Dumb bells
Sure can David, it is just the swinging based exercises that are more difficult with dumbbells.
I’m new to KB just this week and this information is incredibly helpful. Thank you Greg
Wonderful Resource! My OT recommended these exercises because he is big believer. Just starting myself, but I am impressed.
FANTASTIC!
Hi Greg,
I realize that exercises with kettlebells involve many muscles in one exercise and many of them are multi-joint exercises. Are you able to classify kettlebels exercises as push / pull / exercise methods. What exercises can we classify as push, what to pull? I have reviewed many kettlebels pages, but no one has taken the exact classification.
greetings
Take a look at these Kettlebell Push/Pull workouts for more Mateusz.
Great set of exercises ! Some new to me – a few look rather challenging !!!
Thank you
This is a very useful resource, to have all the kettlebell exercises in one place. I am experienced at many of the moves, but this is a real refresher of all the kettlebell variations.
All the best Greg!
Hey, Greg I’m guy in my twenties. I was researching online and I found your website. It turns out that I have two kettlebell that are 20 kg and 16 kg. I’m not wealthy enough to get a gym membership. But I try to stay fit when I can. I weigh (72kg or 158 pounds) and I’m 186 cm or 6’1 feet long. I pretty much eat whatever my mom cooks. I eat in the morning and then in the evening. Just two times. I say that because alot of people say if you want to build your body you need to eat alot. And I’m skinny guy that is 6’1 and… Yes I have some muscle from previous training when I was young. But it’s have been a long time since I worked out. Maybe 2,5 years ago. It’s just laziness… you know. Anyhow… I thought maybe you can give me any advice to get me started. Question; Is it possible for me to build a muscle with my body weight? Or with the kettlebell? I don’t want to *bulk* just train with body weight. I just want look like Bruce lee xD maybe after that I would like to get bigger if I get the money for the gym membership. Please give some tip of how should do. And what I should avoid.
Ps: Sorry for my bad English 🙂
Thanks.
A thorough resource, thank you.
Greg, I have been trying various kettlebell exercises. It feels like the basic swing is giving me pain in my coccyx AFTER the exercising has finished. It only hurts when I sit or when getting up from the chair. Is this a result of the exercise or technique and what can I do to eradicate this?
It’s hard to say without assessing you Mike, have you seen this article on common kettlebell swing mistakes? Take a look and if you still don’t find the answer email me a video of your technique and I’ll help you out.
Hello Greg
I have a curious question, can a 6 years old child do the basic kettlebell moves ( with a light 1 or 2 kg kettlebell )?
Well kids should play Sandra but I wouldn’t recommend a structured program at that age.
Fabulous instruction. Thank you. Impressive pistol squat too!
Thank you for the help.
Hi Greg, thank you for your great advice. Just did my first set of clean and press today after watching your video. Love working out in my living room.
I’m trying to do KB work outs 3 x a week. I would say I’m average fitness, and try to do walking/cycling/swimming twice or more/week as well.
My KB workouts only last 10 – 15 minutes (not including warm up and cool down). It is so exhausting I don’t think I can do any more. Does that seem long enough? I see KB classes lasting half an hour to an hour and don’t know how they do that.
Finally, I’m 6 ft 5 male 85kg so don’t want to lose weight but do want to build muscle (and having a little success now I’ve discovered KBs). I use a 16kg weight. Couple of questions:
1) Should I aim to move up to a 20kg weight? (16kg feels good and hard to me)
2) I eat a healthy, balanced diet. Do you think it is important to eat extra protein on top of that?
Sounds like you have started off well Marc, the more intense your workout the less time you will be able to exercise so 10 – 20 minutes is about the right intensity. Stick with the 16kg until everything becomes easier, increasing the weight will not necessarily mean more results it usually means more potential for injury. No need for extra protein unless you are a vegetarian or don’t eat quality foods, I’ve got more nutritional info here.
This is a really amazing resource, thanks so much for sharing! I’m a newbie Level 1 Kettlebell Instructor, here in NZ, I discovered these amazing balls of iron just over a year ago. I’ll start working my way through your list, there’re some beauts on here, can’t wait to get cracking! 🙂
Hi Team,
Need a overview exercise to work on Love Handles, Abs and Chest part (Combination of all the Three), if possible. I prefer doing KB swing and holding the Kb and short jumping on the same spot to work on my overall body. Kindly reply.
Thanks.
Husain
Hello Hussain,
For fat loss of those particular areas I recommend cleaning up your diet, especially reducing sugar and all foods made from flour. If you drink alcohol that will also add fat quickly.
Working on sets of 10 kettlebell swings followed by 20 – 30 seconds of rest will also help increase your metabolism.
All the best.
Hi Greg,
I’m 70 years old and started rowing on a Concept 2 rower around March 1. It has provided me with good results as I have lost around 40 pounds since then.
However, I have read that it is good to “confuse” your muscles with different exercises, so I purchased a 25 lb. kettlebell and started doing your beginner courses – which, by the way, I find very challenging.
I have some questions: what is the best way to integrate rowing workouts with kettle bell workouts? Is better to do both (short workouts) on the same day and if so, which one do I do first?
Or do I do kettlebells one day and rowing the next?
Thanks,
Lou
Hello Lou, yes adding variety to your workouts is always a more natural and beneficial way to progress.
You have 2 choices: exercise on the same day, kettlebells first and a gentle row afterwards or exercise on different days, take 2-4 days off each week.
You will have to feel your way through a weekly routine by listening to your body, don’t overdo it, start off easy and add more if you need to.
Best of luck.
I would be interested in your thoughts about what exercises would be most useful to improve posture, particularly for people who sit and stare at a computer screen all day.
Great question Linda, I’ll be writing an article about this very soon but in the meantime focus on pulling exercises: rows, swings, and high pulls.
Ultimately, desk work causes the back muscles to lengthen and weaken and the chest muscles to shorten and tighten. So a program of stretching and mobilising the chest followed by strengthening exercises for the back is what’s required. Good thoracic mobility is also needed by most people.
Hello Linda, I’ve recently added an article on kettlebell exercises to improve your posture, especially for upper and lower crossed syndrome.
Hi
I love the kettle bell and was wondering if there’s any to do specifically for the obliques?
Anna
Hi Anna,
Many kettlebell exercises work into the obliques including the all important: one handed kettlebell swing. I’ve listed more here in the 7 Best Kettlebell Exercises for Abs.
Hi Greg,
Thank you for all those wonderful demo tutorials, very useful. My question is about programming these exercises. May you give me some different types of KB workouts you may use for the more advanced. E.g. KB Complex, KB Flow Circuit, KB Ladder etc.
Thanks Natalie, have you seen these 25 kettlebell workouts they may help you.
Greg,
I’m so glad to have found your post! I’m new to working out and kettleballs. Having all these exercises in one location and the great demo videos will be great for when my kettleball arrives. Thanks!
Thank you for sharing Greg . I will pay It forward.
Great variety of exercises using the kettlebell. The videos are simple and easy to follow. I plan on using many of these in my KB class.
A great compendium of kettlebell exercises, some of which i’ve never seen before ,great work. I whould have used a heavier bell for the demonstrarion , however , because exercises performed with such a lightweight ball are somewhat different than those performed using a bell which is 40% of your bodyweight (you have to adjust your movements to stay balanced.).
Will you ever realize a video with paired kettlebell ( one each hand ) exercises?
Thank you!
Hi, Greg, I noticed that you are performing your exercises with your right hand, presumably because you are right-handed. Do you recommend repeating the same exercises using your left hand/arm also ? Or is doing them right-handed only sufficient ? Thank you kindly.
Hi Dorothy, Yes definitely perform them on both sides. One little trick is to always use your weakest side first and then match it on the other side that way your strength always stays balanced.
Just wanted to say thank you for this amazing list of exercises, with videos! They really helped me seeing how the exercises should be done and helpes me build my own workouts. 🙂
Greg, few months ago I started the Turkish get up thanks to your excellent tips and recommendations. Now I feel strong and flexible enough for starting some new games listed above. You’re the man of the year for my health. Keep staying positive, smiling and being such great model. We then follow the path and sharing your precious golden knowledges. Have an excellent weekend Greg!!!
Hi Greg I have decided to change my traditional workout to kettlebell I did not see any exercises that include pecks , are pecks considered part of the core or am I missing something I look forward to you response
Hi Jesse, the whole ethos of my training using kettlebells is that they are full body movements and so you are not targeting one particular muscle group but rather movement patterns. If you really want to target your chest then Push Ups are the way to go.
Thanks Greg that’s perfect I’m not trying to target I just wanted to make sure there in their
i know you should adjust the weight to your possibilities strength and level of fitness . I just wondered what is the weight of the kettlebell you are using on the videos ?
Yes Michal it always varies depending on the individual and the exercise. I think I was demonstrating the kettlebell exercises with a 16kg.
I teach kettlebells and picked up some really cool exercises to add to my classes that I know they will love (and hate in a good way!). The kettlebell arm bar will be great for Brazilian Jiu Jitsu conditioning too. Thanks for sharing these!
HI Greg. Thanks so much for all this great info. How do you do a Yoga squat?
Take a look at this article Irma, it has a video of the Yoga Squat. All the best.
Wow! Watching you effortlessly perform some of the more challenging movements, like pistol or deck squats, is so inspiring, Greg, and testament to the fact that bona fide strength and fitness does not need to be burdened by useless muscle bulk.
Are there videos of these exercises?
Yes Kerri, just click the small video boxes next to each exercise.
I have been teaching kettlebell for a few years now and I still picked up some new moves from here. Very much appreciated.
This is honestly the best website I have seen for KB exercises! Thanks for the awesome info!
Greg,
This is invaluable information , thank you for all your hard work , You have helped me so much this past year. I seriously don’t know if could’ve come this far without you and your support
Jeannie
Thanks Jeannie, I’m always here to help just reach out if you need anything. Keep moving forwards 🙂
Thank you!
Excellent exercises.Very helpful!
can you please show us the kb press up (push up)
I’m not sure which exercise you mean Ayelet? Do you just mean a Push Up with one or both hands on a kettlebell? Is there any particular reason why you want to perform this exercise?
I think they are just referring to the “press up” that is in several of your workouts. I discovered by watching your video that it’s real just a push up exercise. It was confusing to me. In the US, we would call it a push up.
That is really an amazing collection!!! Thank you.
Legendary post! Thanks for taking such a good care of us!
spectacular!!!!
Thanks for these videos! I am pretty new to kettlebells and these will be very helpful. I also love the workout generator.