Kettlebell Exercises

Kettlebells 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 Exercises

Crunches

This 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 In

This 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 Knife

This 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 Twist

This 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 Up

This 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 Exercises

Bent Over Rows

This 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 Alternating

This 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 Arm

This 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.

Deadlifts

This 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 Kettlebells

This 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 Rows

This 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 Exercises

Biceps Curls

This 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 Arm

This 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 Kettlebells

This 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 Clean

This 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 Arm

This 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 Arms

This 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 Exercises

Chest Flyes

This 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

This 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 Alternating

This 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 Arm

This 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 Pushups

This 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 Exercises

Romanian Deadlifts

This 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 Kettlebells

This 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 Deadlifts

This 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 Kettlebells

This 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 Exercises

Clean

This 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 Lunge

This 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 Arm

This 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 Arm

This 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 Squats

This 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 Squats

This 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

This 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 Arm

This 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 Arms

This 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 Kettlebells

This 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 Squats

This 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 Arm

This 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 Kettlebells

This 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 Outside

This 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 Press

This 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 Alternating

This 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 Arm

This 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 Exercises

Arnold Press

This 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 Squats

This 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/Kettlebell

This 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 Raises

This 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 Arm

This 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 Kettlebells

This 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 Pull

This 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 Arm

This 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 Kettlebells

This 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 Kettlebell

This 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 Kettlebells

This 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 Press

This 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 Arm

This 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 Press

This 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 Alternating

This 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 Arm

This 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 Press

This 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 Alternating

This 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 Arm

This 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 Raises

This 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 Arm

This 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 Press

This 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 Arm

This 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 Clean

This 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 Press

This 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-Up

This 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/Kettlebell

This 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 Arm

This 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 Kettlebells

This 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.

Windmill

This 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 Exercises

Lying Triceps Extensions w/Kettlebell

This 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 Arm

This 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 Kettlebells

This 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 Extensions

This 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 Arm

This 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 Kettlebells

This 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 Extensions

This 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 Arm

This 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 Kettlebells

This 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 Kickbacks

This 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 Exercises

Clean

This 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 Lunge

This 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 Arm

This 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 Arm

This 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.

Deadlifts

This 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 Kettlebells

This 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 Squats

This 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/Kettlebell

This 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 Pull

This 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 Arm

This 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 Kettlebells

This 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 Arm

This 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 Arms

This 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 Kettlebell

This 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 Kettlebells

This 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 Press

This 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 Arm

This 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 Press

This 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 Arm

This 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 Press

This 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 Clean

This 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 Press

This 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 Alternating

This 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 Arm

This 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-Up

This 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.

Windmill

This 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.