Exercises to Do With Kettlebells

Kettlebell training has been on the rise recently, and for a good reason. A kettlebell is an incredibly convenient and versatile piece of exercise equipment you can use for just about anything. If you’re creative enough, a single kettlebell can replace an entire gym. With that in mind, let’s explore the best kettlebell exercises to engage your whole body and help you achieve your fitness goals.

Exercises to Do With One Kettlebell

One of the best aspects of kettlebell training is how accessible it is. All you need is a kettlebell, maybe a yoga mat, and you’re good to go. The workout possibilities are seemingly endless, even if you’re exercising from home.

If you’re just starting kettlebell training, pay attention to your form and choose the right size for this multi-functional tool. It’s better to start low and work your way up than risk sustaining an injury.

There are various exercises to do with kettlebells that cover almost every aspect of fitness. Here are some that you can do with a single kettlebell.

Kettlebell Swing

Compound moves like swings and squats reign supreme among exercises to do with kettlebells. The kettlebell swing is a mighty exercise that improves strength, speed, coordination, and cardiovascular fitness.

1. Place your kettlebell on the floor in front of you.
2. Stand upright with your feet wider than shoulder-width apart.
3. Slightly bend your knees and keep your arms straight.
4. Reach forward and grab the kettlebell with both hands.
5. Swing the kettlebell back between your legs.
6. Snap your hips and stand up straight while swinging the kettlebell to your shoulders.
7. Return to your start position and repeat steps 5-6 without losing momentum.

Note that the swinging motion should be driven by your hips, not the bending and straightening of your knees.

Kettlebell Deadlift

A deadlift is an excellent exercise to increase core strength and stability and improve your posture. When you toss in a kettlebell, rest assured your hamstrings and glutes will also get a good workout. In addition, you’ll significantly improve your grip strength.

1. Place the kettlebell between your feet, lining the handle with your ankles.
2. Slightly bend your knees while keeping your arms and back straight.
3. Bend your buttocks back and grab the kettlebell’s handle with both hands.
4. Push into the ground and lift the kettlebell a little above the knees.
5. Let the kettlebell touch the ground again without releasing the handle.
6. Repeat steps 4-5 while keeping your glutes tight and not leaning backward.

Kettlebell Curtsy Lunge

Lunges are a popular strength exercise that positively impacts your overall fitness and athletic performance. The kettlebell curtsy lunge puts a twist on the standard lunge by adding a rotational component that will help you improve your hip stability and mobility. This lunge variety is perfect for targeting glutes, especially if you’re working with limited equipment.

1. Stand upright and place the kettlebell in front of your chest with both hands.
2. Take a step back, moving one foot at a 45-degree angle.
3. Bend your knees into a curtsy position.
4. Push on your front foot to stand back up while keeping your hip bones pointing forward.

Kettlebell Windmill

The kettlebell windmill is a beginner-friendly exercise that will help boost your core and shoulder strength while improving your mobility.

1. Stand upright, keeping your feet shoulder-width apart.
2. Pick up your kettlebell with your right hand.
3. Turn both feet 45 degrees to the left.
4. Lift the kettlebell straight over your head, locking out your elbow.
5. Look at your right arm and keep it straight.
6. Bend down towards your left foot and touch it with your left arm.
7. Return to the starting position.
8. Repeat the steps on one side and switch the kettlebell to your left hand.

Kettlebell Snatch

While the kettlebell snatch primarily works on your shoulder strength and power, it’s also a surprisingly beneficial move for weight loss.

1. Stand upright with your feet shoulder-width apart.
2. Place the kettlebell between your feet.
3. Squat down and grab the kettlebell using your right hand.
4. Drive upwards while raising the kettlebell. When it reaches shoulder height, rotate your hand and push the kettlebell upwards until your right hand is locked out.
5. Squat back down and let the kettlebell touch the floor.
6. Repeat the steps as many times as necessary and switch to the left hand.

Split-Stance Kettlebell Row

Try the split-stance kettlebell row if you want to work on your shoulders. While this exercise is vital for strengthening your shoulders, it also engages your core.

1. Stand upright while holding the kettlebell in your left hand.
2. Step your left leg behind you.
3. Push your chest to form a straight line from your head to your left heel.
4. Pull the kettlebell towards your armpit while keeping your core tight.
5. Perform the necessary reps and swap sides.

Kettlebell Pistol Squat

The kettlebell pistol squat is one of the most advanced exercises to do with kettlebells. This squat variety is a display of strength, balance, and mobility. In addition, this exercise engages your core and helps build impressive quads.

1. Hold the kettlebell’s handle with both hands under your chin.
2. Keep your left leg straight and lift it off the floor.
3. Squat down with your right leg as low as you can.
4. Bring yourself to the standing position but don’t let the left leg touch the floor.
5. After completing your reps, switch to the right leg.

Kettlebell Goblet Squat

Try the goblet squat if you’re still not ready for the pistol variety but want to give kettlebell squats a go. This exercise is a significant functional movement and one of the crucial compound moves to include in your kettlebell workout routine. The goblet squat works your shoulders, core, glutes, and quadriceps muscles while burning a substantial amount of fat.

1. Hold your kettlebell with both hands in front of your chest, a bit further from your chin.
2. Bend your knees and squat down as low as possible while keeping the kettlebell in the same position.
3. Stand back up and repeat.

Exercises to Do With Two Kettlebells

Once you master the essential kettlebell moves with one unit, you can up the ante and throw another kettlebell into the mix.

Kettlebell Thrusters

Kettlebell thrusters are a more advanced but highly effective full-body exercise. They combine an overhead press with a front squat, creating a compound exercise nearly unmatched in building full-body power.

1. Grab two kettlebells by their handles, resting their weight on the back of your shoulders.
2. Squat down, keeping your legs lined with your shoulders.
3. Go up explosively, extending your arms to raise the kettlebells above your head.
4. Squat down and repeat the steps.

Kettlebell Farmer’s Walk

The farmer’s walk doesn’t seem like it does much for your body, as you’re practically just walking around holding the kettlebells. However, this is, in fact, a fantastic exercise that will help build muscles in your upper back while maintaining a stable and healthy lower back. So, try adding this underrated exercise to the end of a challenging workout at least once a week.

1. Hold one kettlebell on each side while keeping your arms straight, tense, and close to your body.
2. Walk in a straight line, taking short and quick steps.
3. Once you reach the wall, turn around and walk back.

Alternate Kettlebell Floor Press

This exercise covers you if you work out from home and don’t have a bench. You might achieve a more limited range of motion, but the exercise will build serious muscles in your chest and arms.

1. Grab a kettlebell in each arm and lie down.
2. Raise both hands, holding the kettlebells by the handle.
3. Lower one kettlebell to the starting position.
4. Take turns lowering and raising kettlebells one at a time.

Kettlebell Clean and Press

This exercise is among the more advanced exercises to do with kettlebells. It’s an excellent way to prepare for powerlifting by increasing your grip strength, helping you maintain a rigid core during the lifts, and becoming stronger for overhead movements.

1. Stand upright with your legs shoulder-width apart.
2. Hold the kettlebells by your thighs and slightly bend your knees.
3. Explosively jump off the ground a little and fully extend your arms above your head, pressing the kettlebells up.
4. Land softly with your knees bent.

Kettlebell Angel Press

The Angel Press is another advanced and highly demanding kettlebell press that will help you engage your core and feel the burn in your shoulders. This time, we’re moving to the floor.

1. Sit on the floor with your knees slightly bent and feet flat on the ground.
2. Straighten your back and extend both arms over your head, holding the kettlebells.
3. Slowly lower your back towards the floor, bringing both kettlebells towards your chest.
4. Return to the starting position while contracting your abs.

Teach Your Body to Work as a Unit

Kettlebell training offers a wide array of benefits for your health and the convenience of use. Still, one aspect of this training that stands out is its ability to engage your whole body as if you’re playing a sport.

As a result, you probably won’t need any other tools to excel at your fitness goals. Just select your favorite exercises to do with kettlebells, string them together and work on becoming the best version of yourself.