Kettlebells have become increasingly popular in the fitness world due to their versatility and effectiveness in providing a full-body workout. These cast-iron weights, shaped like a ball with a handle, offer numerous benefits for both men and women.
This article will explore the best kettlebell exercises, targeting different muscle groups and providing step-by-step instructions. Whether you’re a man looking to build strength or a woman aiming to tone your body, kettlebell exercises are an excellent choice.
Benefits of Performing the Best Kettlebell Exercises
Kettlebell exercises provide a wide range of benefits. Incorporating kettlebell workouts into your routine can enhance muscular strength, power, and endurance. Kettlebell exercises engage multiple muscle groups simultaneously, improving functional strength and coordination. These workouts also stimulate cardiovascular health and promote fat loss, making them ideal for men seeking to improve overall fitness and achieve a sculpted physique.
Unlike many traditional weightlifting options, kettlebell exercises often involve dynamic movements, which engage the core muscles, enhance stability, and improve posture. Additionally, the combination of resistance training and cardiovascular conditioning in kettlebell workouts makes them an efficient choice for men and women looking to achieve their fitness goals.
Now, let’s dive into 15 of the best kettlebell exercises. These kettlebell workouts target various muscle groups, often at the same time.
Table of Contents
Kettlebell Swing: A Classic Among The Best Kettlebell Exercises
The kettlebell swing is a dynamic exercise that involves swinging a kettlebell in a controlled manner to generate power and engage multiple muscle groups. It typically starts with the kettlebell between the legs and involves a hinge at the hips, followed by an explosive thrust forward using the lower body and core muscles. As the kettlebell reaches chest height, the hips and knees are extended, and the glutes and hamstrings contract forcefully. The swing motion is repeated fluidly, providing cardiovascular benefits, strengthening the posterior chain, improving core stability, and enhancing overall functional fitness.
This is the best of the best kettlebell exercises for beginners.
Muscle Groups Targeted: Glutes, Hamstrings, Core
How to Perform A Kettlebell Swing:
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands between your legs.
- Bend your knees slightly and hinge at the hips.
- Swing the kettlebell forward, extending your hips and bringing the kettlebell to chest level.
- Repeat the movement in a fluid motion.
Goblet Squat
The goblet squat is a strength training exercise that targets the lower body, particularly the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a kettlebell or dumbbell, at chest level with both hands while performing a squat motion. The individual begins by standing with their feet shoulder-width apart, holding the weight close to their chest. As they lower their body into a squat, they keep their torso upright and descend until their thighs are parallel to the ground or lower.
The goblet squat is among the best kettlebell exercises because it helps improve lower body strength, stability, and mobility while engaging the core muscles. It is a versatile exercise suitable for individuals of different fitness levels and can be incorporated into various training programs to promote overall leg strength and functional movement.
Muscle Groups Targeted: Quadriceps, Glutes, Core
How to Perform A Goblet Squat:
- Hold the kettlebell close to your chest with both hands, gripping the sides of the handle.
- Stand with your feet slightly wider than shoulder-width apart.
- Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
- Push through your heels to stand back up.
Kettlebell Clean and Press
The kettlebell clean and press is a compound exercise that combines two movements: the clean and the press. It’s one of the best kettlebell exercises you can perform but also among the most complex. It begins with the individual gripping the kettlebell with one hand, starting in a low position between their legs. The clean motion involves an explosive hip hinge and arm pull, bringing the kettlebell up to the chest while keeping it close to the body. From there, the press motion begins as the individual extends their arm upward, driving the kettlebell overhead until the arm is fully extended.
The clean and press targets multiple muscle groups, including the shoulders, upper back, core, and arms. It enhances upper body strength, power, and stability while challenging cardiovascular endurance. The exercise can be performed with a single kettlebell or alternating hands, making it a versatile addition to strength training routines and functional fitness workouts.
Muscle Groups Targeted: Shoulders, Legs, Core
How to Perform Kettlebell Clean And Press:
- Begin with the kettlebell between your feet.
- Perform a clean by lifting the kettlebell to your shoulder, maintaining a straight back.
- From the racked position, press the kettlebell overhead, fully extending your arm.
- Lower the kettlebell back to the starting position and repeat the movement.
Kettlebell Turkish Get-Up
The kettlebell Turkish get-up is a complex and challenging kettlebell workout involving a series of movements while holding a kettlebell. It starts with the individual lying flat on their back, holding the kettlebell with one hand, and extending their arm upward. The get-up begins by rolling onto one side and using their free hand to prop themselves up into a seated position. From there, they begin kneeling and standing up while keeping the kettlebell positioned overhead. The movements are then reversed until the individual returns to the starting position.
The Turkish get-up targets multiple muscle groups, including the shoulders, core, hips, and legs, while also improving stability, mobility, and overall body coordination. It requires focus, balance, and control, making it a beneficial exercise for functional strength and full-body integration.
This is one of the best kettlebell exercises you can perform, but it’s also meant for more advanced users.
Muscle Groups Targeted: Shoulders, Core, Hips
How to Perform:
- Lie on your back, holding the kettlebell in one hand with your arm extended toward the ceiling.
- Roll onto your side, using your free hand to prop yourself up.
- Push through your hand and lift your torso off the ground, coming to a kneeling position.
- Stand up, keeping your eyes fixed on the kettlebell, and then reverse the movement to return to the starting position.
Kettlebell Renegade Row
The kettlebell renegade row is a challenging and effective exercise that combines elements of both a push-up and a row. It involves assuming a push-up position with the hands gripping kettlebells instead of being flat on the ground. The individual then performs a push-up, maintaining a stable core and aligned body position. After completing the push-up, they engage the muscles of the back and arms to row one kettlebell at a time, pulling it up towards the chest while stabilizing the body.
The renegade row targets the upper body, particularly the back, shoulders, and arms muscles, while also engaging the core for stability and balance. It promotes strength, muscular endurance, and functional movement, making it a valuable kettlebell workout for overall upper-body development.
Muscle Groups Targeted: Back, Shoulders, Core
How to Perform:
- Start in a plank position with each hand gripping a kettlebell.
- Row one kettlebell up toward your hip while stabilizing your body with the other hand and keeping your hips square.
- Lower the kettlebell back down and repeat the movement on the opposite side.
Typical Starting Weight: Men – 16-20 kg, Women – 8-12 kg (Adjust weight based on individual strength and fitness level)
Remember, it’s important to start with a weight that suits your current fitness level and gradually increase it as you progress. Always prioritize proper form and listen to your body to avoid injury.
Kettlebell Russian Twist
The kettlebell Russian twist is an exercise that primarily targets the abdominal muscles, particularly the obliques. It involves sitting on the ground with the knees bent, holding a kettlebell with both hands in front of the chest. The individual then leans back slightly, engaging the core muscles, and begins rotating the torso from side to side while keeping the kettlebell close to the body.
The twisting motion engages the obliques and other core muscles, helping to strengthen and tone the abdominal region. The kettlebell Russian twist can be performed with various weights and modified to suit different fitness levels. It is a beneficial exercise for improving core stability, and rotational strength, and overall torso strength and endurance.
Muscle Groups Targeted: Obliques, Core
How to Perform:
- Sit on the floor with your knees bent and feet flat.
- Hold the kettlebell with both hands in front of your chest.
- Lean back slightly while engaging your core.
- Twist your torso to one side, bringing the kettlebell toward the floor beside your hip.
- Return to the center and twist to the other side, alternating the movement.
Kettlebell Deadlift
The kettlebell deadlift is a fundamental exercise that targets the posterior chain, including the glutes, hamstrings, and lower back. It starts with the individual standing with their feet shoulder-width apart, placing the kettlebell on the ground between their legs. With a slight bend in the knees, they hinge at the hips, maintaining a neutral spine, and reach down to grip the kettlebell handle. Engaging the lower body and core, they drive through the heels and stand up, extending the hips and straightening the knees. The kettlebell is lifted to waist level while maintaining a strong and stable posture.
The kettlebell deadlift helps develop lower body strength and hip mobility and reinforces proper lifting mechanics. It can be performed with different kettlebell weights, making it accessible for individuals of varying fitness levels and a valuable exercise for overall strength and functional movement.
Muscle Groups Targeted: Hamstrings, Glutes, Lower Back
How to Perform:
- Place the kettlebell on the floor between your feet.
- Stand with your feet hip-width apart.
- Hinge at the hips and bend your knees to grip the kettlebell with both hands.
- Drive through your heels and extend your hips, standing upright while holding the kettlebell.
- Lower the kettlebell back down with control.
Kettlebell Figure 8
The kettlebell figure 8 is a dynamic exercise that targets the core, hips, and coordination. It involves a continuous movement pattern where the individual stands with their feet shoulder-width apart, holding a kettlebell with one hand. Starting from the outside of one leg, they pass the kettlebell through the legs, reaching the other hand to grab it and swinging it around the outside of the opposite leg. The kettlebell then moves back between the legs, and the pattern continues in a figure 8 motion.
The exercise challenges the core muscles, improves hip mobility, and enhances coordination and agility. The kettlebell figure 8 can be performed with various weights and speeds, allowing for progression and customization based on individual fitness levels and goals. It is a fun and engaging exercise that adds variety to training routines and promotes full-body movement.
If you want to add variety into your workout this is among our favorite of the best kettlebell exercises.
Muscle Groups Targeted: Core, Arms
How to Perform:
- Stand with your feet shoulder-width apart and hold the kettlebell with your right hand.
- Pass the kettlebell between your legs to your left hand, then bring it around the outside of your left leg.
- Pass the kettlebell to your right hand and bring it around the outside of your right leg.
- Repeat the figure 8 motion, alternating the direction.
Kettlebell Overhead Press
The kettlebell overhead press is a strength training exercise and kettlebell workout focusing on the shoulders, arms, and upper body. It begins with the individual holding a kettlebell in each hand, positioned at shoulder level with the palms facing forward. From a standing position, they engage the core and press the kettlebells upward until the arms are fully extended overhead. The movement emphasizes the shoulder girdle’s deltoids, triceps, and stabilizing muscles.
The kettlebell overhead press helps to improve shoulder strength, stability, and mobility. It also engages the core muscles as they work to maintain proper posture and alignment throughout the movement. The exercise can be modified to suit different fitness levels by adjusting the kettlebells’ weight. Incorporating the kettlebell overhead press into a workout routine can contribute to developing upper body strength and enhancing overall functional fitness.
Muscle Groups Targeted: Shoulders, Triceps, Core
How to Perform:
- Hold the kettlebell in one hand at shoulder level, with your palm facing inward.
- Press the kettlebell overhead, fully extending your arm.
- Lower the kettlebell back down to shoulder level and repeat.
- Switch sides and repeat the movement with the other arm.
Kettlebell Reverse Lunge
The kettlebell reverse lunge is a lower-body exercise that targets the quadriceps, hamstrings, and glutes, and it’s one of our favorite movements among the best kettlebell exercises. It involves stepping backward with one leg and lowering the body into a lunge position while holding a kettlebell in one or both hands for added resistance. The individual begins by standing with their feet hip-width apart and holding the kettlebell(s) at chest level or by the sides. From there, they take a step backward with one leg, bending both knees to lower the body until the front thigh is parallel to the ground. The weight is shifted onto the front leg, and then the individual pushes through the heel to return to the starting position.
The kettlebell reverse lunge strengthens the lower body muscles, improves balance and stability, and enhances overall leg strength and mobility. It can be adjusted in intensity by varying the kettlebell weight or incorporating additional movements such as a kettlebell swing or press.
This is one of the best kettlebell exercises for legs and one of my personal favorite kettlebell workouts.
Muscle Groups Targeted: Quadriceps, Glutes, Hamstrings
How to Perform:
- Hold the kettlebell in one hand by your side.
- Take a step backward with the opposite leg and lower your body into a lunge, keeping your torso upright.
- Push through your front heel to stand back up.
- Repeat the movement on the other side.
Typical Starting Weight: Men – 12-16 kg, Women – 6-10 kg (Adjust weight based on individual strength and fitness level)
Kettlebell Halo’s Are Among The 10 Best Kettlebell Exercises
The kettlebell halo is an exercise that targets the shoulders, upper back, and core muscles. It involves holding a kettlebell by the horns (handles) with both hands in front of the chest. From there, the individual rotates the kettlebell around the head in a circular motion, keeping it close to the body and maintaining control throughout the movement. The kettlebell halo can be performed in both clockwise and counterclockwise directions.
This exercise helps to improve shoulder mobility, stability, and muscular endurance. It engages the shoulder girdle muscles, including the deltoids, rotator cuff muscles, and upper back, while also challenging the core muscles for stability and balance. The kettlebell halo is a versatile exercise that can be modified in weight and speed to suit different fitness levels and goals, making it a valuable addition to upper-body workouts and warm-up routines.
Muscle Groups Targeted: Shoulders, Triceps, Core
How to Perform:
- Hold the kettlebell by the horns (sides of the handle) in front of your chest.
- Circle the kettlebell around your head in a controlled motion, maintaining a tight core.
- Switch the direction after several repetitions.
Kettlebell Farmer’s Carry: It’s Simple But One Of The Best Kettlebell Exercises
The kettlebell farmer’s carry is a functional exercise involving walking while holding kettlebells by the sides, mimicking carrying heavy objects. It starts with the individual gripping a kettlebell in each hand and standing tall. They then begin walking, maintaining an upright posture and engaging the core muscles to stabilize the body. The weight of the kettlebells challenges the grip strength, forearms, and upper body muscles, while walking engages the lower body, particularly the legs, and glutes.
The kettlebell farmer’s carry is an effective exercise for developing overall strength, stability, and grip endurance. It also improves functional strength, mimicking real-life activities such as carrying groceries or moving heavy objects. This exercise can be performed with kettlebells of different weights to suit individual fitness levels and can be incorporated into full-body workouts or used as a standalone exercise for strengthening the upper and lower body.
Muscle Groups Targeted: Forearms, Core, Legs
How to Perform:
- Hold a kettlebell in each hand by your sides.
- Walk forward, maintaining an upright posture, for a specified distance or time.
- Keep your core engaged and your shoulders pulled back throughout the exercise.
Kettlebell High Pull
The kettlebell high pull is a dynamic exercise that targets the upper body’s muscles, including the shoulders, back, and arms. It involves holding a kettlebell with one hand in front of the body, starting in a standing position with feet shoulder-width apart. The individual initiates the movement by hinging at the hips and slightly bending the knees, then explosively pulling the kettlebell towards the upper chest or shoulder level. The movement is performed by extending the hips and using the muscles of the back and arms to drive the kettlebell upward, keeping it close to the body.
The kettlebell high pull helps to improve upper body power, strength, and muscular endurance. It also engages the core muscles for stability and balance throughout the movement. This exercise can be performed with different kettlebell weights and incorporated into circuit training, functional workouts, or strength training routines to enhance overall upper-body development.
Muscle Groups Targeted: Shoulders, Back, Hips
How to Perform:
- Stand with your feet hip-width apart and hold the kettlebell with both hands between your legs.
- Hinge at the hips and slightly bend your knees.
- Explosively pull the kettlebell up toward your chest, leading with your elbows.
- Lower the kettlebell back down and repeat.
Kettlebell Single-Leg Deadlift
The kettlebell single-leg deadlift is a challenging exercise that primarily targets the hamstrings, glutes, and core muscles. It involves balancing on one leg while holding a kettlebell in the opposite hand. The individual starts by standing tall with a slight bend in the knee of the supporting leg. They then hinge at the hips, extending the free leg straight behind them and lowering the kettlebell towards the ground. They maintain a neutral spine throughout the movement and engage the core for stability.
The kettlebell single-leg deadlift helps to improve balance, stability, and proprioception while strengthening the posterior chain. It also enhances hip mobility and targets specific muscles responsible for stability during single-leg movements. This exercise can be adjusted in difficulty by varying the weight of the kettlebell. It can be incorporated into lower-body workouts, functional training, or as a standalone exercise to promote lower-body strength and stability.
Muscle Groups Targeted: Hamstrings, Glutes, Core
How to Perform:
- Hold the kettlebell in one hand by your side.
- Lift one leg slightly off the ground and hinge at the hips, extending the lifted leg backward for balance.
- Lower the kettlebell toward the ground while keeping your back straight and hips square.
- Return to the starting position and repeat on the other leg.
Kettlebell Push-Up
The kettlebell push-up is a variation of the traditional push-up exercise that adds an element of instability and increased upper-body engagement. It involves placing the hands on kettlebells instead of the ground while assuming a push-up position. The individual begins by positioning their hands slightly wider than shoulder-width apart on the kettlebell handles, maintaining a straight line from head to heels. From there, they lower their chest towards the ground, bending their elbows while keeping the core engaged and the body aligned. Pushing through the kettlebells, they extend their arms to return to the starting position.
The kettlebell push-up targets the chest, shoulders, triceps, and core muscles, while also challenging stability and coordination due to the added instability of the kettlebells. It can be modified based on fitness level by adjusting the kettlebell height or using lighter or heavier kettlebells. Incorporating kettlebell push-ups into a workout routine can help strengthen the upper body, improve muscular endurance, and enhance overall push-up performance.
Muscle Groups Targeted: Chest, Triceps, Core
How to Perform:
- Assume a push-up position with your hands gripping the kettlebell handles.
- Perform a push-up, keeping your elbows close to your body and maintaining a straight line from head to toe.
- Push yourself back up to the starting position.
Typical Starting Weight: Men – 16-20 kg, Women – 8-12 kg (Adjust weight based on individual strength and fitness level)
Incorporating the best kettlebell exercises into your fitness routine can benefit your entire strength training program. From building strength and endurance to improving overall fitness and body composition, kettlebell workouts offer a dynamic and efficient approach to achieving your fitness goals.
Remember to start with an appropriate weight, maintain proper form, and listen to your body’s limits. Regularly performing the best kettlebell exercises can elevate your fitness journey and unlock your full potential.
If you’re new to kettlebell exercises or you need some new equipment, be sure to check out our list of the best kettlebells for a home gym. We also recommend our Rep Fitness Adjustable Kettlebells review.
The 5 Primary Muscle Groups Targeted By The Best Kettlebell Exercises
- Core muscles: Kettlebell exercises engage and strengthen the core muscles, including the rectus abdominis, obliques, and lower back muscles. Movements like kettlebell swings, Turkish get-ups, and windmills require core stabilization and contribute to core strength.
- Gluteal muscles: Kettlebell exercises are excellent for targeting the gluteal muscles, including the gluteus maximus, medius, and minimus. Exercises like kettlebell swings, squats, lunges, and hip thrusts activate the glutes, helping to improve strength, power, and overall lower-body stability.
- Leg muscles: Kettlebell exercises engage the major leg muscles, including the quadriceps, hamstrings, and calves. Movements such as kettlebell squats, lunges, step-ups, and kettlebell deadlifts work for these muscle groups, improving leg strength, stability, and muscular endurance.
- Shoulder muscles: Kettlebell exercises effectively target the shoulder muscles, including the deltoids and rotator cuff muscles. Movements like kettlebell presses, snatches, cleans, and high pulls engage the shoulders, promoting shoulder strength, stability, and muscular development.
- Back muscles: Kettlebell exercises engage the back muscles, including the latissimus dorsi, rhomboids, and trapezius. Movements like kettlebell rows, swings, snatches, and cleans activate the back muscles, promoting improved posture, upper body strength, and muscular endurance.
These major muscle groups are often targeted simultaneously during kettlebell exercises, providing a comprehensive full-body workout. However, it’s important to note that specific exercises may emphasize certain muscle groups more than others.
