30 Effective Kettlebell Exercises for Every Workout

Ever seen those funny round bowling balls with a handle attached to them? We’re talking about kettlebells, not you. Including kettlebell exercise in your workout makes it dynamic and effective - combining strength training, flexibility and cardiovascular fitness. Since their advent in the 1700s in Russia, these small, roundish deadweights have slowly made their way into gyms all over the world.

Versatile, these tools boost functional strength, coordination and metabolic rate. Performing exercises like kettlebell swing exercise, Turkish get-ups, snatches and more, engage different muscle groups simultaneously, providing a holistic workout. Kettlebell exercise can also be modified to suit individual fitness needs, making it a great addition to your existing workout program.

While they do look pretty odd and working out with them would make you look like a cross between a juggler and a professional bowling champion, the reason they are still around is because of how many things you can do with them. Without further ado, here are 30 kettlebell exercises to include in your workout, covering various muscle groups and fitness goals.

Kettlebell Press

A strength exercise that targets the triceps, upper chest and shoulders, the kettlebell press is a strength exercise which is performed by holding a kettlebell at shoulder level with one hand, keeping your palm facing inward and your elbow bent. Perform a press movement overhead by fully extending your arm and engaging your core while keeping your torso stable.

Keeping your movement slow and controlled, revert to the starting position. Watch your upper body strength, core engagement and shoulder stability improve dramatically with this exercise.

Kettlebell Push Press

Combine strength and explosiveness in this shoulder exercise for kettlebell and target your shoulders, legs and triceps. Stand with your legs apart at shoulder-width. Start by holding a kettlebell at shoulder height, keeping your elbows bent and your palm facing inward.

Start the movement by dipping your knees just a little bit, then explosively extend your hips and knees while performing a press movement overhead. To assist in lifting the weight, use the momentum from your lower body. At the top, flex your arm and revert the kettlebell back to its initial position.

Boosting upper body strength, coordination and power, this exercise engages the lower body and the core. This shoulder exercise with a kettlebell can give you powerful ripped shoulders.

Kettlebell Floor Press

Unlike the bench press in which the barbell is brought just above the chest, in this exercise, the kettlebell may be lowered to the floor, facilitating a deeper stretch and better activation of the pectoral muscles. Proceed to lie down on your back, keeping your knees bent and feet flat on the floor. Grasp the kettlebell in one hand, keeping your elbow resting on the floor with the upper arm at a 45-degree angle to the body. Then press the kettlebell upward, ensuring that your forearm is vertical.

Bring it down in a controlled manner and do this movement again for the specified number of reps for each hand.

Kettlebell High Pull

The Kettlebell swing exercise is basically the regular dumbbell swing but with a kettlebell and with one hand. Keep the kettlebell held high, at shoulder level. From there, pull the elbow back, keeping it high and the wrist tight. Then push the kettlebell back down again and back into a single-handed swing. Ensure that your feet are a little wider than shoulder-width and your toes are pointing outwards. Lift the kettlebell up with one hand and push it off the hips to get the swing started. When you reach the apex of the swing, pull it back and push it forward.

Ensure you stand nice and tall with your glutes kept nice and tight. Let the weight do its thing and in no time, you will start to look like those ripped anime characters.

Kettlebell Upright Row

You've probably seen ripped-up blokes pressing weights up over their heads and thought to yourself, “how do I get that body?” Well, here’s how. Stand with your feet at hip’s width. Hold the kettlebell using two hands so it hangs vertically in front of you. Now, bring the kettlebell to touch your chin, and hold the weight there momentarily before lowering it back down. This movement is very similar to the upright row with a barbell, except that you’re using a kettlebell.

Great for upper body strength particularly the trapezius muscle, this exercise is sure to have you screaming in pain- in a good way.

Kettlebell Halo

Who said that only Gods can have a halo? You can too! To begin, keep your feet apart at the hip’s width, and hold one side of the kettlebell’s handle to make it face upwards. Elbows must be bent in front of the ribcage and the bell of the weight in front of your mouth. Make sure your core is engaged and spine neutral while you lift the kettlebell up to your left ear, so the handle is facing forward. Next, keeping your biceps tucked close to the head, guide the kettlebell around the back of the head, past your right ear and finally back to its starting position.

This exercise, if done right, will give you enough strength to lift up the usual cars when a kitten is stuck.

Kettlebell Bicep Curl

The kettlebell bicep curl is an offshoot of the extremely popular bicep curl, the OG of any movie scene that wants to show how strong the MC is. Bicep curls, for the girls. Rings a bell? Commence by planting your feet at shoulder width and holding one kettlebell in each hand. Tightening your core, lifting the weight while bending at the elbows, ensure your elbows are in front of your hips and tucked to your sides. Lower the kettlebell slowly, extending your arms fully.

Don’t swing your upper body - leave the movement for your arms only, please. Make sure your feet are safe as well.

Kettlebell Tricep Extension

This exercise, once again, is basically your dumbbell triceps extension except that this time you use a kettlebell. Keep your feet planted a little more than shoulder-width and your core is engaged. Grab the kettlebell with both hands, lifting it straight up over your head, making sure that your elbows are tucked in by your ears. This is the extended movement. Next, bring it down before reverting back to an extended position again.

Kettlebell Single Arm Press

Grab the kettlebell using both your hands and then, lift it up to shoulder level. Transfer its weight to one hand, holding it so the handle runs diagonally across your palm, between your thumb and the last couple of knuckles. Standing tall, tuck your tailbone keeping your pelvis parallel to the floor. Tuck your elbow close to your side keeping your forearm vertical and the weight in front of your chest. Press the weight overhead, making sure your elbow moves away from your body and your arm makes an arc. As the weight ascends, rotate your wrist so your palm faces forward as your arms lock out.

This shoulder exercise for kettlebells will have your shoulders pumped. Note that this exercise will not help with shouldering responsibilities.

Kettlebell Goblet Squat

This exercise is fabulous for full lower body strength. When performed correctly, the positioning of this squat isn’t too taxing on the back, making it awesome for novice and advanced trainees. Use both hands and grab the kettlebell so it is in front of your chest. Start squatting by driving your heels into the ground while pushing your hips back, ensuring your thighs are parallel to the floor. Return to the starting position before repeating.

Kettlebell Sumo Squat

Great for developing lower body strength, for this exercise you have to hold the kettlebell using your hands in front of your legs, keeping both feet on the floor. Look straight, take a breath and bend at the hips and knees, ensuring that the latter is in line with your toes. Continue bending your knees till the upper legs are parallel to the floor. Make sure your back remains with a 45-degree and a 90-degree angle to your hips. Get the protractors out, now!!!

Kettlebell Lunge

Holding the kettlebell with one hand, keep your feet at shoulder-width. Then step forward, touching the rear knee to the ground and simultaneously bending the front knee to 90 degrees, before driving up using the front foot and reverting to the starting position. Go all the way down and put your rear knee to your ground because it will protect your front knee from going over your toes and lifting the front heel.

Kettlebell Reverse Lunge

This exercise is a variation of the reverse lunge and an exercise that targets the quads and other muscles of the leg. Stand normally with one kettlebell in each hand. Step back with one leg, making both knees bend simultaneously. Come down till the back knee and the floor come in contact. Drive through the front foot, extending the knee while standing up fully and reverting back to the starting position.

Kettlebell Single Leg Deadlift

Start by keeping one foot planted on the ground, pointed straight with your toes close to the weight. Bending the other leg, keeping your foot off the ground while doing the motion. Straighten the supporting leg, pulling the knee cap up and squeezing the glutes. Then lower the kettlebell - that makes one rep.

Kettlebell Deadlift

Keep the kettlebell between your ankles, ensuring that your feet are a little wider than shoulder-width. Engage your core, and grab the kettlebell while squatting down, as you push your hips back and hinge forward at the waist. As you begin to pull, ensure your back is straight and your glutes and hamstrings are flexed. Lift the kettlebell and exhale at the top, before lowering it slowly. You can lift anything like this- be it the kettlebell or your hopes and dreams.

Kettlebell Swing Exercise

Performed properly, this exercise is a great upper-body workout. Stand as you would normally, with feet shoulder-wide. Hold one kettlebell with both hands, palms facing inwards, arms straight down. Draw in a deep breath, push your hips back and bend your knees a bit, bringing the kettlebell in the middle of your legs. Breathe out in a controlled manner while contracting the glutes, and pushing your hips forward so your body is forced into a standing position. Swing the kettlebell as far as it will go. Don’t use your arm strength to lift the kettlebell. Find your rhythm, and maximize the lift.

Kettlebell Goblet Step-Up

Assume your normal squat stance keeping your toes pointed slightly outward. Grab the bell of the weight so its bottom is pointed up while the handle’s horns are pointed down. Taking a deep breath, feel the muscles around your trunk tighten. Unlock your knees and hips so the former naturally tracks over your toes, while the kettlebell is supported close to your body. Proceed to do a squat. Using your legs, power out of the squat and maintain a tight core and upright position.

Kettlebell Calf Raise

No, you don’t have to raise a literal calf. We’re talking about the muscle. Stand on a single leg, and hold a kettlebell using the arm on the same side as your planted foot. Raise up your body slowly while squeezing your calf muscle. Bring it down by loosening your calf muscles till your heel touches the ground.

Kettlebell Russian Twist

Start by assuming a seated position on the floor, with your knees bent and feet flat, keeping them at the hip’s width. Holding the kettlebell at chest height, ensure you maintain a 45-degree angle and lean back. Move your upper body from left to right, moving the kettlebell across your body while twisting at the same time. Make sure your knees stay bent and your feet stay flat. - they have a tendency to rise. This kettlebell exercise for weight loss is highly effective if you want to torch fat.

Kettlebell Windmill

Start with keeping the kettlebell in the top hand with feet at double hip-width, pointing at 45 degrees in one direction. Load the back heel while pushing the hip out and raise the rear hand while keeping it straight. Keep concentrating on the top hand. Make sure you keep your legs straight as you lower the kettlebell placing the bottom hand on the floor. Drive back up to the initial position keeping your body straight.

Kettlebell Sit-up

This core-strengthening kettlebell exercise for abs boosts your ability to stabilize the spine while strengthening your hip flexors and lower lumbar areas. Assume the same position that you would if you were doing crunches. Hold a kettlebell above your chin. From this position, draw your belly button towards the floor by engaging your core, then contract your abs to rise up to a sitting position, while pushing the kettlebell up as high as possible. This kettlebell exercise for abs will ensure you build a powerful midsection.

Kettlebell Turkish Get up

Start by lying on your back, holding a kettlebell in one hand and extending the arm. On the same side, bend the knee, making sure the position of the other leg does not change. Roll onto the opposite elbow then the hand, all while ensuring that the kettlebell is overhead. Lift the hips while pushing through the heel, then slide the straight leg back to a kneeling position. Repeat to do another rep, while focusing on the kettlebell and the movement, maintaining balance and control.

Kettlebell Plank Drag

Just when you thought the regular plank could not get worse, comes the Kettlebell Plank Drag. Start with a forearm plan, elbows directly below the shoulders and the hips, head and toes in a straight line. Position the feet a little wider than hip distance so your base is stable. Keep the hips low. Place the kettlebell right behind the right hand. Engage your glutes, lower back and abdominal muscles while reaching the left arm across the chest to grab the kettlebell, dragging it using its handle, and make it come to rest under your body.

Kettlebell Side Bend

This is the same as the dumbbell side bend except that in this case you use a kettlebell, as the name of the exercise suggests. Start by standing straight, with feet shoulder-width apart. Holding the kettlebell in one hand, keep the other one by your side. Slowly lower the kettlebell down your side by bending your waist, and engage your core muscles, not your arm.

Kettlebell Standing Oblique Crunch

Begin by holding in your left hand, a kettlebell, and planting both feet on the ground shoulder-width apart. Place the right hand behind the ear. Inhale, and stretch the right obliques while lowering the kettlebell down your left leg while drawing your ribs to your left hip. Exhale, and contract the right obliques to straighten your upper body to revert to the starting position. This exercise helps you get rid of the monsters under your bed.

Kettlebell Farmer’s Walk

This exercise will work out a plethora of muscle groups at the same time, namely the upper back, core, shoulders and forearms. Keep your feet at shoulder width and engage your core. Bend forward at the hips and knees to bring yourself down to the kettlebells on either side. Grasp the handles with an overhand grip. Straighten your hips and knees and stand erect. Keeping your back straight, lift the kettlebells clean off the ground.

Proceed to walk slowly with small, purposeful steps. Carry on for a predetermined amount of time or distance, depending on your chart. After finishing, bend at the knees and hips and keep a straight back as you slowly place the kettlebells on the ground.

Kettlebell Figure Eight

Start by assuming a normal stance and lowering it into a squat position. With your right hand grip the kettlebell and push through with your heels, extending your knees and ensuring that your back is neutral. Engage your core by taking a deep breath, and swinging the kettlebell forward. As the kettlebell returns, move it between your legs then shift it from your left to the right hand. As the weight swings back, hinge at the hips to keep your spine neutral, and drive your hips forward and stand as the weight swings in the opposite direction.

Keep on alternating, flexing and extending your hips, moving the kettlebell alternatively from one hand to the other, between your legs. Honestly, it is surprising to know so many things that just one object lets you do.

Kettlebell Renegade Row

At this point, just pick a kettlebell up and whatever you do after that is probably an exercise that burns a lot of fat. And if you’ve read it till here, just go to the gym instead of reading a blog.

The renegade row with kettlebells is performed from a high plank position, keeping both hands on kettlebell handles. Squeeze the kettlebell handle tight, and pull with your elbow. Pause at the top and squeeze your shoulder blades together. Slowly lower the kettlebell with control.

You gain phenomenal grip strength

Thanks to all that gripping involved, you gain great grip strength. If only this could help you get a grip on life as well.

Makes sure your body movements are controlled

Since the kettlebells are moved around in a slow, controlled manner, your workouts sessions are more focused, therefore, all of your muscles get engaged and moved.

Efficiency in training

Your training routine becomes much more efficient - thanks to a few simple kettlebell exercises included.

High rate of calorie burn

Kettlebell exercises burn a lot of calories. Since all the exercises involving the weight engage your core muscle strength, the calories keep on burning long after you are done with the process.

Lowers risk of joint injury

Thanks to movements like the kettlebell swing your joint injury risk factor comes down by several notches. Unlike most other weight training equipment, Kettlebell is a free-moving object that is safer for joints, unless you drop it on one.

Great cardio workout

There’s a lot of cardio involved in kettlebell training - ensuring that you break more than just a sweat.

Weight loss

When you focus on kettlebell exercises for weight loss, you manage to shave off a few kilos from your body weight. This process does not work if your daily diet is ‘order and forget’.

Kettlebell exercises are great for weight loss. This is because when you lift a kettlebell, you perform a compound movement - unlike when you lift a dumbbell. That itself is great for your stability and for shaving off a few kilos, to get that summer body you’ve always wanted.

Well, that rounds off the 30 kettlebell exercises you can include in your workout. Remember to ensure that your form is strict. Always keep your back straight and feet planted firmly on the ground. Kettlebells are a great way to get in shape really quickly, so ensure you go hard in the gym, or just go home.

Are kettlebells safe for everyone?

Kettlebells as a rule make for a good workout. Whether they are meant for you or not, is something you need to determine, after discussion with your physical trainer.

Are kettlebells okay for beginners?

Kettlebells are not for complete noobs. You need to have some prior knowledge of using kettlebells before you get down to actually using them.

When used correctly, kettlebells can be suitable for beginners. Begin with lighter weights and concentrate on maintaining proper form and technique, slowly bumping up intensity as you become more confident and stronger. These versatile exercises engage multiple muscle groups, boosting strength, flexibility and endurance. Always consult a trainer to ensure a safe and effective workout.

Are kettlebells better than dumbbells?

Yes, kettlebells are better than dumbbells because they make you engage your core muscles and increase your stability, balance and core strength.

Whether kettlebells are superior to dumbbells depends on your fitness goals and preferences. Kettlebells are great for dynamic movements like snatches and swings, boosting cardiovascular fitness and functional strength. They engage stabilizing muscles thanks to their off-center weight distribution. Dumbbells are great for both isolation exercises and compound movements, giving you precise weight increments. Choosing between kettlebells and dumbbells is all down to personal preference, type of workout and specific fitness objectives. Using both can bring about some semblance of balance in your weight training.

Are kettlebells dangerous?

Even a gust of wind is dangerous if you are in the wrong place at the wrong time or if you are in the US. Having said that, do enough research on kettlebells before attempting to work out using one.

Are kettlebells good for building muscles?

If you are looking at hypertrophy, yes, you can achieve it using kettlebells - in this respect, they might be even better than dumbbells as illustrated earlier.

Kettlebells can be awesome for building muscle, more so when used with the right exercises with progressive overload. Movements like swings, presses and squats target major muscle groups like the back, shoulders, legs and core respectively. Working out with kettlebells promotes strength gains and muscle hypertrophy using dynamic movements that engage multiple muscles at the same time. Train consistently and eat right - there’s no fitness goal that you cannot achieve. Read why kettlebells are good for building muscle.

Are kettlebells good for weight loss?

Kettlebell exercises are aimed at increasing strength while losing weight. Exercising using them is a great way to achieve remarkable weight loss while packing on strength.