23 Best Kettlebell Exercises to Torch Calories and Build Total-Body Muscle
Kettlebell exercises make your gym and at-home workouts exponentially better. We could also say the equipment makes your workouts easier, but that's not really the case. An all-in-one fitness tool that offers, arguably, the most variety of any other equipment, kettlebells are perfect for every athlete, regardless of skill level.
"Because of the unique design, traditional pushing and pulling movements can be performed by holding a kettlebell by the handle as you would with a dumbbell in presses and deadlifts," says Steve Cotter, director and president of the International Kettlebell and Fitness Federation. "The space between the handle lets you do high-repetition exercises like snatches, which raise your heart rate and burn calories quickly. Its offset center of mass allows you to change the leverage of almost any lift, making moves like the kettlebell clean and press harder and more grip-intensive." There are also a variety of kettlebell ab exercises that can help get in some sneaky core work.
Want to build chest muscles that are more three-dimensional? Glutes that are more explosive? Shoulders that are more stable? Kettlebells can do it all.
Whether you're a beginner or an advanced-level lifter, these 23 kettlebell exercises will help further your fitness. Cycle through them for a complete workout. Make sure to change the exercise selections and/or order to constantly keep your muscles guessing.
23 Best Kettlebell Exercises of All Time
How to Do It
Stand with your feet shoulder-width apart and knees slightly bent. Grab a 20kg/44lb kettlebell and start with it between your legs, using a two-handed, overhand grip, to start.
Look straight ahead. Keeping an arch in your lower back, bend your hips back until the kettlebell is between and behind your legs.
Squeeze your glutes to extend your hips and swing the weight up. Your arms shouldn’t do the work.
Let the weight swing back down between your legs as you bend your hips and slightly bend your knees.
Extend your hips and knees to reverse the momentum. That's 1 rep.
James Michelfelder
How to Do It
Stand with your feet shoulder-width apart and knees slightly bent. Grab a 24kg/53lb kettlebell with a loose grip; your thumb should be pointing behind you and through your legs, to start.
To clean the kettlebell, inhale, then drive through your hips and pull the bell up, swiveling the handle around your fingers into the locked position. Be careful not to curl the kettlebell or flip it so it crashes on your forearm (you shouldn’t have bruises from doing this exercise).
The kettlebell should take a vertical path, not an arc, and it should be pulled up to shoulder-height. At the top of the movement, your shoulder should be pressed down (squeeze your armpit), triceps against your ribcage, and the kettlebell resting between your forearm and biceps (nearly in the crook of your elbow). Keep your abs and glutes engaged during the entire exercise.
Exhale, then swivel or roll the kettlebell back down to the starting position. That's 1 rep.
How to Do It
Clean a 12 to 32kg kettlebell to your shoulder by driving through your hips and pulling the bell up, swiveling the handle around your fingers into the locked position, to start. Remember, it should take a vertical path and at the top of the movement your shoulder should be pressed down, triceps against your ribcage, with the kettlebell resting between your forearm and biceps.
From here, press the kettlebell up and out until it's locked out overhead.
Lower the kettlebell back to your shoulder, keeping the movement controlled.
Make sure your glutes, abs, and lats are engaged for added stability. That's 1 rep.
How to Do It
Clean a 16kg/35lb kettlebell to your shoulder by driving through your hips and pulling the bell up, swiveling the handle around your fingers into the locked position, to start. Remember, it should take a vertical path and at the top of the movement your shoulder should be pressed down, triceps against your ribcage, with the kettlebell resting between your forearm and biceps.
Now, instead of immediately pressing the kettlebell, bend your knees, then drive through your heels (in essence, jumping) to press the kettlebell overhead.
Extend your arm fully to lock out the kettlebell, using your body’s momentum, then lower the weight to your shoulder. That's 1 rep.
How to Do It
Clean a 24kg/53lb kettlebell to your shoulder by driving through your hips and pulling the bell up, swiveling the handle around your fingers into the locked position, to start. Remember, it should take a vertical path and at the top of the movement your shoulder should be pressed down, triceps against your ribcage, with the kettlebell resting between your forearm and biceps.
Bend your knees, then drive through your heels (essentially, jumping) to press the kettlebell overhead and lock your arm out.
Straighten your legs, then put a soft bend in knees to help absorb the weight of the kettlebell as you lower it to your shoulder. That's 1 rep.
How to Do It
Place a 16kg/35lb kettlebell between your feet. With one hand, grab the handle, then bend your knees and push your butt back, to start.
Look straight ahead and swing the kettlebell back between your legs, then immediately reverse the direction.
Driving through your hips, quickly bring the kettlebell up. As the kettlebell accelerates and rises, rotate your hand (palms facing forward) and shoulder to punch straight up.
Lock the weight overhead, then bring the kettlebell back down to the starting position between your legs. That's 1 rep. Keep your reps continuous.
How to Do a Double Kettlebell Snatch:
Place two 12kg kettlebells behind your feet. Bend your knees and sit back to pick them up, one in each hand, to start.
Swing them behind your legs forcefully, then reverse the direction, driving through your hips to lock them overhead in one swift motion.
How to Do It
Bring two 16kg/35lb kettlebells to your shoulders. Make sure to drive through your hips and rotate your hands/wrists so your palms face inward, to start.
Looking straight ahead, squat as low as you can, pushing your knees out.
Pause at the bottom of the motion, keeping your chest up and torso straight.
Rise back up by driving through your heels. That's 1 rep.
How to Do It
Stand with feet hip-width apart and a 20kg/44lb kettlebell a foot in front of your feet, to start.
Grab the bell by its horns, then hike it back between your legs (A).
Swing it up until it’s parallel with your face (B), then return it to the ground in between your feet.
Engage glutes and hamstrings to deadlift the kettlebell. Return it to the ground. That's 1 rep.
How to Do It
Clean a 12 to 32kg kettlebell to your shoulder by driving through your hips and pulling the bell up, swiveling the handle around your fingers into the locked position, to start. Remember, it should take a vertical path and at the top of the movement your shoulder should be pressed down, triceps against your ribcage, with the kettlebell resting between your forearm and biceps.
Press the kettlebell overhead. Your wrist should face forward as you lock out your arm. Now, looking straight ahead, bend your knees and start to sink down into a squat as you extend your free arm out for counterbalance.
Note: You may also hold the kettlebell in both hands above your head, but make sure your head and chest stay up as you descend.
Pause at the bottom of the movement before rising back to the starting position, driving through your heels. That's 1 rep.
How to Do It
Stand with feet closer than hip-width apart, knees soft, core engaged, holding a 16kg/35lb kettlebell upside down by your sternum, to start.
Halo the kettlebell by rotating it counter-clockwise around your head and returning it just in front of your sternum.
Lunge right, sitting hips back and extending left leg.
Press through right leg to stand. That's 1 rep.
How to Do It
Lying on your back, grab a 8kg/18lb kettlebell with your right hand, and lift and lock your arm, to start.
Bend your right knee, and keep your left leg straight out on the ground.
Then, pushing off your right foot, roll onto your left hip and come up onto your left elbow. Push up onto your left hand, and bring your back off the ground.
Next, thread your left leg back into a kneeling position. Your right arm should still be locked out.
From this kneeling position, take a deep breath, tighten your core, and lunge forward to a standing position. Reverse the process to come back down to the starting position. That's 1 rep.
How to Do It
Put two 16kg/35lb kettlebells on the ground shoulder-width apart, to start.
Place your hands on the horns of the kettlebells and come into the top of a pushup, wrists stacked directly under shoulders.
Lower into a pushup and stop once your upper arm is parallel to the floor. Push through kettlebells and extend arms to rise up.
That's 1 rep.
How to Do It
Stand with feet shoulder-width apart and a 16kg/35lb kettlebell between your feet, to start.
Grab the kettlebell with your right hand, then hinge at your hips and hike the bell back (A). Extend through hips to perform a one-arm swing.
Immediately do another swing, but when it’s at shoulder height, catch the kettlebell in the front rack position.
Drop the bell, hinge back, and swing for a third time. At the top, catch it overhead so arm is straight up and wrist faces out (B).
Drop the kettlebell to the front rack position, then to the floor.
That's 1 rep. Switch sides on each rep.
How to Do It
Hold a 12kg/26lb kettlebell in both hands, placing either hand on the horns where the bell meets the handle, to start.
Lower yourself into a squat, then explode up and jump off your toes.
Land softly back into a squat, making sure not to put too much force on your knees.
That's 1 rep. Move continuously into each rep.
How to Do It
Hold a 12 to 32kg kettlebell by the handle in your right hand, to start.
Shift your weight into your left leg, then elevate your right leg off the floor.
Engage glutes and core as you extend your right leg behind you and lower the kettlebell toward the floor. Keep the motion slow and controlled for balance (you shouldn’t use momentum).
Continue lowering until your chest is parallel to the ground, then return to the upright position.
That's 1 rep. Perform all reps on one side, then switch.
How to Do It
Start at the top of a split-squat position, left foot in front, right toes tucked, holding a 20kg/44lb kettlebell in your right hand, to start.
Keeping core strong and shoulders back, engage quads and slowly lower back knee toward the ground.
Explode up through front leg.
That's 1 rep. Perform all reps on one side, then switch.
How to Do It
Hold a 12 to 32kg kettlebell upside-down by the bell with feet shoulder-width apart, to start.
Keeping the kettlebell close to your chest and elbows pointing down, lower your body into a squat for a count of three.
Push your knees out and allow your elbows to brush against the inside of your knees to reach the full range of motion.
Explosively drive through heels to stand.
That's 1 rep.
How to Do It
Hold a 24kg/53lb kettlebell upside-down by the horns, with feet shoulder-width apart, to start.
Step back with left foot into a reverse lunge, toes tucked.
Tap your knee to the ground, then drive through front leg to stand.
Repeat on the right side, rotating kettlebell clockwise. That's 1 rep.
How to Do It
Start in a pushup position with a 24kg/53lb kettlebell under each hand, holding onto the handles to support your weight. Your feet should assume a wider-than-normal stance to keep balance, to start.
Row one kettlebell toward your ribs. You should feel your shoulder retracting and your elbow flexing as the kettlebell comes to the top position, close to your side.
Lower the kettlebell, then row the opposite kettlebell to your side. Fight the urge to rotate through your hips and torso.
That's 1 rep.
How to Do It
Start by cleaning a 4kg/6lb kettlebell to your chest (the bottom part of the kettlebell should rest outside your forearm), to start.
Now, press, push press, or jerk the kettlebell to get it overhead. Lock out your arm so the kettlebell is aligned with your wrist, shoulder, and hip, so the major muscles in your back are supporting the weight.
If the kettlebell is in your right hand, position your feet away from the weight (left), keep your rear leg (right leg) straight, and point the hip out.
Begin trailing your empty hand down the inside of your left leg.
Inhale, and fold your body laterally and slightly forward (push your rear hip out).
Try to touch the fingers of your empty hand to the ground.
Exhale and stand straight up—always keeping your eyes on the kettlebell. That's 1 rep.
As you get comfortable with the range-of-motion (touching your fingers to the floor), work on touching your palm to the floor.
Per Bernal
How to Do It
Lie back on a flat bench with a 4kg/6lb kettlebell in each hand, to start.
Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest.
Flex your pecs and lift the weights back to the start position.
That's 1 rep.
Ian Maddox
How to Do It
Stand with feet shoulder-width apart and a 16kg/35lb kettlebell in your right hand, to start.
Hinge at hips to lean torso over, then explosively pull right elbow back to a row.
Stop when the handle is close to your belly, then slowly lower the weight back down.
That's 1 rep.
Marius Bugge
How to Do It
Hold a high plank with a 12kg kettlebell just outside your left hand, to start.
Reach under your torso to grab the kettlebell with your right hand and “sweep” or drag the KB across the floor to the right side.
Keep your core tight, glutes engaged, and hips level. Your obliques should power this exercise.
Place your right hand on the floor and reach your left hand under your chest to drag the kettlebell to the left side.
That's 1 rep.
Related: The Beginner's Guide to Strength Training
The Best At-Home Workouts You Can Do With On Kettlebell
These kettlebell workouts were designed by Tyler Manzo, a fitness instructor at Brick New York, and Lee Boyce, a Toronto-based strength coach, speaker, college professor, owner of Lee Boyce Training Systems, and internationally published fitness writer. All you need is one kettlebell.
Directions
You'll be performing many reps for several rounds and, in some cases, performing them for time. The goal of these workouts is to elevate your heart rate, so be sure you select a kettlebell light enough to sustain proper exercise form throughout the entire workout.
Do 7 rounds of the following:
Kettlebell swing x 10
Burpee x 10
Kettlebell squat x 10
Pushup x 10
For 15 minutes, do as many rounds as possible of the following:
Bodyweight squat x 20
Kettlebell deadlift x 20
Situp x 20
This workout is structured as an EMOM, which means “every minute on the minute.” Start working when the clock hits the top of each minute. As soon as you're done, rest for the remainder of the minute.
On even minutes (including the start of the workout), do 20 kettlebell swings.
On odd minutes, do 12 burpees.
“Go hard in each segment, because this workout is only 10 minutes and gives you some built-in rest thanks to the EMOM protocol,” says Manzo.
In 20 minutes, do as many rounds as possible of the following:
Mountain climber x 30
Kettlebell squat x 20
Pushup x 10
Do 6 rounds of the following. Record your total time and see if you can go faster next time you try this workout.
Kettlebell deadlift x 20
V-up x 20
Bodyweight squat x 20
The ultimate goal of this workout is to do 100 burpees as fast as you can. The only catch? Every minute, on the minute, you have to perform 7 kettlebell swings.
“Move as fast as you can through those burpees—don’t let the kettlebell swings slow you down,” says Manzo.
Do 10 rounds of the following:
Kettlebell squat x 8
V-up x 8
Kettlebell lunge x 8
Note: If you have a second kettlebell, you can hold two at a time at your sides while performing the moves above.
Record your time and try to go faster the next time you do this workout.
In 15 minutes, do as many rounds as possible of the following:
Kettlebell squat x 9
Kettlebell swing x 6 (option to use 2 kettlebells)
Burpee x 3
There's a reason this is called The Chipper, Manzo says: It's a monster amount of reps. To do it, attack each 50-rep set by breaking it up into smaller chunks: 25-15-10, 15-15-10-10, or even 10-10-10-10-10. As you improve and become fitter, you'll be able to do this workout faster, so make sure to record your times and track your progress.
Going as fast as you can, do the following:
Kettlebell squat x 50
Pushup x 50
Kettlebell swing x 50
Burpee x 50
Kettlebell deadlift x 50
Part 1: Begin with 12 kettlebell goblet squats. As a superset to the squats, perform 1 single pushup (bodyweight only). After minimal rest (0 to 15 seconds), perform 11 goblet squats and 2 pushups. Then proceed to 10 squats and 3 pushups. Continue repeating in this fashion until you’ve inversed the values and performed 12 pushups and 1 goblet squat. Then rest as long as needed.
Part 2: Now it’s time to focus on opposing patterns. First, perform 12 kettlebell swings. As a superset to the swings, perform 1 biceps curl (using two hands on the kettlebell). Then perform 11 swings and 2 curls to follow up. Continue in the same fashion as Part 1 until you get to 12 curls and 1 kettlebell swing. Rest as long as needed.
Single-arm kettlebell floor press: 3 x 12 (each side) with 1 minute rest between sets
Suitcase walking lunge: 4 x 20 steps with 90 seconds rest between sets
Single-arm kettlebell bentover row: 3 x 12 reps with 60 seconds rest between sets
Kettlebell situp: 4 x 10 reps with 60 seconds rest between sets
A complex simply means the same implement (in this case, your single kettlebell) is used for a series of exercises without putting the weight down. It works best when one movement can flow into the next movement, and this complex does just that. It also warrants a “rest as long as needed” directive once the complex is complete. As you get better at this, see if you can reduce your rest time to sneak more rounds in before 20 minutes has elapsed.
Kettlebell swing x 10
Kettlebell goblet squat x 10
Kettlebell single-arm press x 10 (each arm)
Perform as many rounds as possible in 20 minutes.
Best Kettlebell Workout Split
Here's an example weekly kettlebell workout split you can do.
Kettlebell ab exercises: Turkish getups, windmills
Kettlebell back exercises: renegade row
Kettlebell chest exercises: pushups, flye
Kettlebell legs and glutes exercises: snatch, swing, front squat, jump squats, Romanian deadlift
Kettlebell arms exercises: press, push press,
Kettlebell full-body exercises: clean, jerk, halo to lateral lunge
Note: A 16kg kettlebell is a good starter weight for men. We've suggested a weight for each of the following kettlebell exercises, but heed our primer on how to choose the right kettlebell weight if you're unsure.
Do Kettlebell Exercises Really Work?
Kettlebells are one of the most versatile pieces of equipment in the world of free weights. Because the weight is distributed between the ball and handle, kettlebells challenge shoulder stability. They're perfect for rotational moves most people don’t spend nearly enough time doing, and it's possible to hit every part of the body.
Benefits of Kettlebell Training
1. Kettlebell exercises promote better squatting form.
Many people tend to squat improperly when they place a traditional bar across their back. By holding a kettlebell in a goblet squat, for instance, the weight acts as a natural counterbalance as the athlete sits back. Some people who find squat form difficult can do them correctly with a kettlebell. The weight is distributed better, and you get more core work.
2. Kettlebells are especially effective for compound movements.
Olympic lifts, like snatches, cleans, and presses, are optimal for kettlebells. Your hips are better positioned to increase explosive power, which translates into improved sports performance. The ballistic movements of many kettlebell drills can be highly effective at developing muscle force. Better yet, nearly all compound moves you do with a KB are kettlebell core exercises, as they demand your abdominals to stabilize.
3. Kettlebell exercises mimic the daily movements of life.
We’re constantly carrying and reaching for bulky, unbalanced stuff in different planes of motion. Kettlebell back exercises, as well as those that hit the upper body, mimic those movements better than dumbbells and barbells.
4. Kettlebell exercises improve rotational strength.
The kettlebell lends itself to rotational movements that develop flexibility in the shoulders and hips while strengthening the core. Rotational kettlebell exercises improve strength in sports that rely on hip explosion, such as swinging a bat, racquet, golf club, or any throwing motion.
5. Kettlebell exercises help with prehab and improve posture.
Kettlebell exercises help with shoulder stability. There's a reason it's called “shouldering” a burden. For example, with a single-arm bottoms-up kettlebell press, you’re challenging all of the small stabilizer muscles around the labrum and rotator cuff to hold the weight in position. Your small stabilizer muscles are firing because you’re trying to stabilize the weight over your head.
Likewise, the farmer's carry is a popular kettlebell exercise since it mimics how a farmer might carry two buckets of milk or water. It’s impossible to do without proper posture. Kettlebells have handles more similar to a bucket than a dumbbell or weight plate, so they’re closest to a true farmer’s carry.
Kettlebell Exercise FAQs
Is It OK to Use Kettlebells Every Day?
You can use kettlebells every day, though you wouldn’t want to train the same body parts or movements daily with kettlebells any more than you would with dumbbells or your body weight. For instance, you might want to focus on specific body parts and do a split on some days of the week (while others are dedicated to full-body moves.
Monday (Push): Kettlebell chest exercises + shoulders and triceps
Tuesday (Pull): Kettlebell back exercises + biceps and forearms
Wednesday (Legs): Kettlebell legs exercises (quads, hamstrings, calves) + glutes
Thursday (Push): Kettlebell chest exercises + shoulders and triceps
Friday (Pull): Kettlebell back exercises + biceps and forearms
Saturday (Legs): Kettlebell legs exercises (quads, hamstrings, calves) + glutes
Day 7 (Rest): Walking, stretching + optional kettlebell ab exercises
But if you’re mixing up your workouts daily, using kettlebells is okay, as they’re versatile equipment in terms of weight and exercises you can do. Of course, one of the attractions of kettlebell exercises is that they provide a change of pace from dumbbells to barbells and machines. Going with kettlebells every day, like anything else, can grow monotonous.
What Are the Disadvantages of Kettlebells?
For those lacking shoulder stability, kettlebell exercises can be challenging at first, which is just the point. Go with lighter weight until you build those stabilizer muscles.
Kettlebell swings can be dangerous to those around you. Be sure you have plenty of space.
Kettlebells present storage challenges as they can take up a lot of space. There are kettlebell-specific storage racks and adjustable kettlebells that are similar to adjustable dumbbells.
Related: Master the 5x5 Workout to Build Strength, Muscle, and Power
Why Are Kettlebells Better Than Other Weights?
Unlike dumbbells, the weight of the kettlebell is centered in the middle of the ball, giving you a completely different feel from a dumbbell. Any movement that someone can do with an Olympic bar or dumbbell can be done with kettlebells. With kettlebell exercises, you can work hard and move fast in a relatively tight space. For example, the kettlebell swing requires only as much space as the length of your arms plus the kettlebell. (That said, look out for those around you.)
A significant difference between a kettlebell and a dumbbell is that the kettlebell's center of mass is extended beyond the hand. This allows for more movement and engages the whole musculature of the body. With the kettlebell, the load of the ball is in the front of the handle. It allows you to work through a greater range of motion, increasing the demands of mobility and flexibility compared to the dumbbell.
Related: How to Do the Clean Exercise, Olympic Weightlifters' Go-To for Explosive Power
Can You Lose Weight With Kettlebells?
Strength training, combined with proper nutrition, can increase lean mass, reduce fat, and cause weight loss if desired. Kettlebells, like dumbbells and weight machines, can produce these results. As noted, kettlebells are also designed with motility in mind, lending themselves to cardio training and HIIT workouts that may include exercises like swings, cleans, snatches, lunges, and more.
What Type of Kettlebell Is Best?
The one you’re committed to using regularly and with intensity. Iron and steel are the two most common kettlebell materials. Some come with rubber coating and various colors if those are considerations. Adjustable kettlebells, like adjustable dumbbells, save space but require adjustments throughout your workout.
How Long Should a Kettlebell Workout Be?
Like any workout, it’s quality over quantity. A rigorous 10- or 20-minute workout with kettlebells, as with dumbbells, machines, body weight, or HIIT training, can be sufficient. Likewise, 10 or 20 minutes of unfocused, meandering time spent with kettlebells, like anything else, is unlikely to produce results.
How Often Should You Work Out With Kettlebells
You can work out with kettlebells as often as you would any other form of resistance training or cardio. If you are performing an intense kettlebell workout, stick to 2 to 3 days max per week to avoid overtraining. If kettlebell training is your primary workout method, 4 to 5 days per week is a great goal to aim for.
Is a 20-Minute Kettlebell Workout Enough?
A 20-minute kettlebell workout is enough to get in a great cardio or strength training session, especially if it is on the more intense side. If you are using a lighter kettlebell and faster movements, 20 minutes of kettlebell cardio will be a challenging but manageable workout length. If you are focusing more on strength or muscle building, 20 minutes is a good place to start as a beginner or if you are short on time.
Related: These 2 Simple Workouts Can Improve Your VO2 Max in Record Time for HYROX and Beyond
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