Kettlebell ExercisesKettlebells have been around for 100's of years and are typically made from cast iron, are round in shape, and include a handle for grasping at the top. Kettlebell exercises are an excellent way to achieve an overall body workout, while, at the same time, include isolation exercises that are designed to target individual muscle groups. Kettlebells are available in several different sizes and typically range in weight from 5 pounds to as high as 200 pounds. The ability to purchase Kettlebells across a wide range of weight values allows each individual the flexibility to increase their Kettlebell weight as their strength and endurance increase. In addition, Kettlebells also allow the individual to easily and rapidly perform different exercises using different Kettlebell weight values. This, in turn, allows the individual to quickly move from exercise to exercise and perform their exercise routine in an efficient manner. Kettlebell exercises are ideal for men and women, all fitness levels, and across all age groups. Specific health and fitness benefits include improvements in overall range of motion, increases in core strength, improvements in muscular strength and tone, increases in cardiovascular endurance, and improvements in coordination, balance, and flexibility. Several of the Kettlebell exercises are considered compound exercises. Compound exercises are exercises that require multiple muscle groups to be engaged during the perfo4mance of the exercise. Exercises of this type are ideal for developing mind-body synergy, hand-eye coordination, and core strength and explosiveness. Below you will find all of the Kettlebell exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using Kettlebell exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are Kettlebell exercises. Abdominals ExercisesCrunchesThis exercise conditions the abdominals and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Crunches With Knees InThis exercise conditions the abdominals and provides a low to moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Jack KnifeThis exercise conditions the abdominals and provides a low to moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Russian TwistThis exercise conditions the abdominals and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Sit Ups With Legs UpThis exercise conditions the abdominals and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Back ExercisesBent Over RowsThis exercise conditions the middle back and lats and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to three times per week. Bent Over Rows AlternatingThis exercise conditions the middle back and lats and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to three times per week. Bent Over Rows With One ArmThis exercise conditions the middle back and lats and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise one to three times per week. DeadliftsThis exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise one to two times per week. Deadlifts With Two KettlebellsThis exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to two times per week. Renegade RowsThis exercise conditions the middle back, lats and core and provides a moderate cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to two times per week. Biceps ExercisesBiceps CurlsThis exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Biceps Curls With One ArmThis exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Biceps Curls With Two KettlebellsThis exercise conditions the biceps and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Bottom Up CleanThis exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Hammer Curls With One ArmThis exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Hammer Curls With Two ArmsThis exercise conditions the biceps and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise two to three times per week. Chest ExercisesChest FlyesThis exercise targets the pectorals muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise two to three times per week. Chest PressThis exercise targets the pectorals muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise two to three times per week. Chest Press AlternatingThis exercise targets the pectorals muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise two to three times per week. Chest Press With One ArmThis exercise targets the pectorals muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise two to three times per week. Kettlebell PushupsThis exercise targets the pectorals muscles and provides a moderate cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise two to three times per week. Hamstrings ExercisesRomanian DeadliftsThis exercise targets the hamstrings, gluteals and lower back muscles and provides a low cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise one to two times per week. Romanian Deadlifts With Two KettlebellsThis exercise targets the hamstrings, gluteals and lower back muscles and provides a low cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise one to two times per week. Stiff Leg DeadliftsThis exercise targets the hamstrings, gluteals and lower back muscles and provides a low cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise one to two times per week. Stiff Leg Deadlifts With Two KettlebellsThis exercise targets the hamstrings, gluteals and lower back muscles and provides a low cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise one to two times per week. Quadriceps ExercisesCleanThis exercise targets the quadriceps, hamstrings, biceps and back and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean LungeThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate to high cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean Press With One ArmThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate to high cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean With One ArmThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Front SquatsThis exercise targets the quadriceps and hamstrings and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise one to three times per week. Kettlebell SquatsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. LungeThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Lunge Press With One ArmThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Lunge Press With Two ArmsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week. Lunge With Two KettlebellsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week. Split SquatsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Split Squats Overhead With One ArmThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Squats With Two KettlebellsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week. Squats With Two Kettlebells OutsideThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week. Step Back Lunge PressThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Swing Squats AlternatingThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Swing Squats With One ArmThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Shoulder ExercisesArnold PressThis exercise primarily targets the lateral deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Double Arm Swing SquatsThis exercise primarily targets the anterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Figure 8s w/KettlebellThis exercise primarily targets all parts of the shoulders and provides a low to moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Front RaisesThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Front Raises With One ArmThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Front Raises With Two KettlebellsThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. High PullThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. High Pull With One ArmThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. High Pull With Two KettlebellsThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Military Press With One KettlebellThis exercise primarily targets the lateral deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Military Press With Two KettlebellsThis exercise primarily targets the lateral deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Push PressThis exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Push Press With One ArmThis exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Seated Shoulder PressThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Seated Shoulder Press AlternatingThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Seated Shoulder Press With One ArmThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Shoulder PressThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Shoulder Press AlternatingThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Shoulder Press With One ArmThis exercise primarily targets the anterior deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Side Lateral RaisesThis exercise primarily targets the lateral deltoids and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Side Lateral Raises With One ArmThis exercise primarily targets the lateral deltoids and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Side PressThis exercise primarily targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Snatch With One ArmThis exercise primarily targets the posterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Swing CleanThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Swing Clean Push PressThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Turkish Get-UpThis exercise targets all parts of the shoulders and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Upright Rows w/KettlebellThis exercise targets all parts of the shoulders and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Upright Rows With One ArmThis exercise targets all parts of the shoulders and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Upright Rows With Two KettlebellsThis exercise targets all parts of the shoulders and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. WindmillThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Triceps ExercisesLying Triceps Extensions w/KettlebellThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Lying Triceps Extensions With One ArmThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Lying Triceps Extensions With Two KettlebellsThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Seated Triceps ExtensionsThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Seated Triceps Extensions With One ArmThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Seated Triceps Extensions With Two KettlebellsThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Standing Triceps ExtensionsThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Standing Triceps Extensions With One ArmThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Standing Triceps Extensions With Two KettlebellsThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Triceps KickbacksThis exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Whole Body ExercisesCleanThis exercise targets the quadriceps, hamstrings, biceps and back and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean LungeThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate to high cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean Press With One ArmThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate to high cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. Clean With One ArmThis exercise targets the quadriceps, hamstrings and biceps and provides a moderate cardio benefit. This exercise uses a kettlebell when performed. Recommended frequency: perform this exercise one to three times per week. DeadliftsThis exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise one to two times per week. Deadlifts With Two KettlebellsThis exercise conditions the lower back, legs and glutes and provides a moderate cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise one to two times per week. Double Arm Swing SquatsThis exercise primarily targets the anterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Figure 8s w/KettlebellThis exercise primarily targets all parts of the shoulders and provides a low to moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. High PullThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. High Pull With One ArmThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. High Pull With Two KettlebellsThis exercise primarily targets the lateral and posterior deltoids and provides a moderate cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Lunge Press With One ArmThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Lunge Press With Two ArmsThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses two kettlebells when performed. Recommended frequency: perform this exercise two to three times per week. Military Press With One KettlebellThis exercise primarily targets the lateral deltoids and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Military Press With Two KettlebellsThis exercise primarily targets the lateral deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Push PressThis exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week. Push Press With One ArmThis exercise primarily targets the anterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Side PressThis exercise primarily targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Snatch With One ArmThis exercise primarily targets the posterior deltoids and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Step Back Lunge PressThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Swing CleanThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Swing Clean Push PressThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. Swing Squats AlternatingThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate to high cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Swing Squats With One ArmThis exercise targets the quadriceps, hamstrings and glutes and provides a moderate cardio benefit. This exercise uses one kettlebell when performed. Recommended frequency: perform this exercise two to three times per week. Turkish Get-UpThis exercise targets all parts of the shoulders and provides a moderate to high cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. WindmillThis exercise targets all parts of the shoulders and provides a moderate cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week. |