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.
Watch all 52 Kettlebell Exercise Videos below:
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 🙂
1. Kettlebell Slingshot (Kettlebell Around the World)
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 an active recovery rather than resting between exercises.
Learn more: Why I Love the Kettlebell Slingshot
2. Kettlebell Halo
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.
Discover more: Kettlebell halo exercise for the shoulders
3. Kettlebell Good Morning
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. Keep a slight bend in your left and right knee.
Discover more: Guide to the kettlebell good morning
4. Kettlebell Single Arm Deadlift
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Spinal Erectors.
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.
Learn more: 7 best kettlebell glutes exercises
5. Kettlebell Single Leg Deadlift
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Latissimus Dorsi, Rhomboids, Abdominals, Obliques, Quadratus Lumborum, Erector Spinae.
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.
Want more? Everything you need to know about the single leg kettlebell deadlift exercise
6. Kettlebell Swing Two Hands
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 deep into the posterior chain and almost every muscle in your body without you having to even move your feet.
Learn more: Complete Guide to the Kettlebell Swing here
7. Kettlebell Single Handed Swing
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!
Discover more: Are you ready for the one arm kettlebell swing
8. Kettlebell Swing Changing Hands
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Obliques, Abdominals, Forearms.
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.
Get more: 7 kettlebell swing workouts in under 10 minutes
9. Kettlebell Turkish Get Up
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Rhomboids, Latissimus Dorsi, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Quadratus Lumborum, Obliques (Internal & External), Serratus Anterior.
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.
Learn more: Complete Guide to the Kettlebell Turkish Get-Up here
10. Kettlebell Reverse Turkish Get Up
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Rhomboids, Latissimus Dorsi, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Quadratus Lumborum, Obliques (Internal & External), Serratus Anterior.
Summary: Rather than the starting position being on the ground you begin in the standing position for this version of the Turkish Get Up.
11. Kettlebell Goblet Squat
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 and in front of your body you perform a regular front squat. One of the best exercises that should not be avoided.
Discover more: Quick guide to the goblet squat
12. Kettlebell Racked Squat
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 rack position.
Discover more: 7 kettlebell squat variations
13. Kettlebell Racked Reverse Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Abdominals, Upper Trapezius.
Summary: One of the fundamental compound exercises for your Buttocks that will also help improve your mobility and range of motion too.
Learn more: 16 Kettlebell Lunge Variations
14. Kettlebell Regular Row
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. Pull back to your hip with your right or left elbow.
Learn more: 10 Kettlebell Exercises for the Back
15. Kettlebell Suitcase Row Exercise
Muscles used: Latissimus Dorsi, Trapezius, Teres Major, Rhomboids, Posterior Deltoids, Erector Spinae, Gluteus Maximus, Hamstrings, Gastrocnemius, Biceps, Obliques (Internal & External), Transverse Abdominis.
Summary: A row performed at the side of the body. This row variation also focuses on the back of the left or right shoulder.
Discover more: 6 kettlebell row variations for a strong back
16. Kettlebell Windmill
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 your core stability too!
Want more? Master the kettlebell windmill with these 4 progressions
17. Kettlebell Overhead Warm Up
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
Summary: Great way to improve your shoulder stability before you begin overhead pressing exercises.
Want more? 7 Static overhead kettlebell exercises for injury-free shoulders
18. Kettlebell Clean
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 rack position in one smooth movement. When performed correctly this movement uses most muscles in the body.
Learn more: Stop banging your wrists and master the kettlebell clean
19. Kettlebell Bottoms Up Clean
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!
Discover more: 7 kettlebell exercises you’re not doing but should be
20. Kettlebell High Pulls
Muscles used: Hamstrings, Gluteus Maximus, Erector Spinae, Quadriceps Femoris, Rhomboids, Trapezius, Deltoid, Latissimus Dorsi, Abdominals, Forearms.
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.
Learn more: Master the kettlebell high pull exercise
21. Kettlebell Bob and Weave
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps.
Summary: Develop functional strength and flexibility with this lateral movement. Can be a very cardiovascular exercise too.
New Workout: 20 minute kettlebell full-body workout
22. Kettlebell Side Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Erector Spinae, Abdominals, Gastrocnemius, Trapezius, Biceps.
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.
Learn more: Alternatives to lunges for bad knees or toe pain
23. Kettlebell Lunge with Rotation
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Hip Rotators, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Abdominals, External Obliques.
Summary: Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge.
Learn more: 7 ways to progress your workout routine without adding more weight
24. Kettlebell Double 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 overloads the movement pattern. This exercise seriously raises your heart rate too.
New workouts: 4 best kettlebell workouts with a partner and 1 kettlebell
25. Kettlebell Tall Kneeling Press
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 using lighter kettlebells.
Learn more: 14 best kettlebell exercises for arms
26. Kettlebell Half Kneeling Press
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.
Learn more: 10 best kettlebell shoulder exercises
27. Kettlebell Overhead Press
Muscles used: Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Trapezius, Abdominals, Serratus Anterior.
Summary: Brilliant kettlebell exercise for developing brute strength in the shoulder muscles. Keep your whole body tight for additional muscle activation.
Discover more: Complete guide to the kettlebell overhead press
28. Kettlebell Push Press
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 with heavier weights or continues to press when the shoulders get tired.
Learn more: 3 push pull workouts for the upper body
29. Kettlebell Clean and Press
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
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.
Discover more: Master the kettlebell clean and press
30. Kettlebell Clean and Push Press
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Biceps, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Erector Spinae, Abdominals, Serratus Anterior.
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.
31. Kettlebell Two Handed 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.
Want more? 3 lower body beginner kettlebell workouts
32. Kettlebell Thruster (Squat and Press)
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Serratus Anterior.
Summary: Challenging exercise that will condition the body from head to toe as well as your aerobic capacity.
Discover more: Master the kettlebell thruster the ultimate full body exercise
33. Kettlebell Static Lunge and Press
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Trapezius, Transverse Abdominis, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Abdominals, Serratus Anterior.
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.
Want more? 4 kettlebell complex workouts for those short on time
34. Kettlebell Lunge and Press
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Trapezius, Deltoid, Transverse Abdominis, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Abdominals, Serratus Anterior.
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.
Discover more: 3 kettlebell ladder workouts for strength training, building muscle and fat loss
35. Kettlebell Clean, Squat and Press
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Trapezius, Abdominals, Quadratus Lumborum, Erector Spinae, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Triceps, Serratus Anterior.
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.
36. Kettlebell Overhead Reverse Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Transverse Abdominis.
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.
37. Kettlebell Overhead Walking Lunge
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Erector Spinae, Quadriceps Femoris, Adductor Magnus, Gastrocnemius, Quadratus Lumborum, Upper Trapezius, Deltoid, Abdominals, Transverse Abdominis.
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.
38. Kettlebell Sit and Press
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.
Discover more: Top 7 floor based kettlebell core exercises
39. Kettlebell Snatch
Muscles used: Gluteus Maximus, Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Trapezius, Abdominals, Deltoid, Supraspinatus, Subscapularis, Infraspinatus, Rhomboids, Serratus Anterior, Triceps, Erector Spinae, Forearms.
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.
Learn more: Complete Guide to the Kettlebell Snatch
40. Kettlebell Renegade Row
Muscles used: Abdominals, Latissimus Dorsi, Biceps, Teres Major, Posterior Deltoids, Spinal Erectors, Obliques.
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.
Learn more: Master the renegade row with these 5 progressions
41. Kettlebell Side Stepping Swing
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.
Discover more: 7 kettlebell swing mistakes that will cause back pain
42. Kettlebell Bottoms Up Press
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.
Learn more: 7 advanced kettlebell exercises that every superstar should use
43. Kettlebell Farmers Walk
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 your grip strength.
Want more? Master the kettlebell farmers walk
44. Kettlebell Pistol Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
Summary: The ultimate leg exercise that will challenge your strength, flexibility and balance. One of my personal favourites!
Learn more: Master the kettlebell pistol squat with these 5 progressions
45. Kettlebell Tactical Lunge
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 your back flat and in a neutral position throughout the movement.
46. Kettlebell Overhead Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Deltoid, Erector Spinae.
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.
47. Kettlebell Straight Arm Sit
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.
Learn more: 7 best kettlebell ab exercises
48. Kettlebell Deck Squat
Muscles used: Gluteus Maximus (Medius & Minimus), Hamstrings, Adductor Magnus, Quadriceps Femoris, Gastrocnemius, Hip adductors, Upper Trapezius, Abdominals, Quadratus Lumborum, Biceps, Erector Spinae.
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.
Learn more: Quick guide to the kettlebell deck squat
49. Kettlebell One Legged Clean
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.
Learn more: Top 5 single leg kettlebell exercises you need to know
50. Kettlebell Side Lunge and Clean
Muscles used: Hamstrings, Gluteus Maximus (Medius & Minimus), Rectus Femoris, Vastus Medialis, Vastus Lateralis, Gastrocnemius, Trapezius, Biceps, Adductor Magnus, Quadriceps Femoris, Abdominals, Erector Spinae, Forearms.
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.
51. Kettlebell Hip Thrust
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 and using the proper technique.
52. Lateral Kettlebell Swing (Kettlebell Side Swing)
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.
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.
Kettlebell training can activate hundreds of muscles per movement, improve your cardio and strengthen your entire body, all without you even moving your feet.
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…
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