Do you go to the gym often? When you think of the gym, what comes to your mind? An open space. It is filled with various fitness equipment, treadmills, exercise bikes, benches, resistance bands, etc. But if you want to do weight training, most of the weights may be barbells, placed on the ground or benches, or dumbbells, placed on dumbbell racks on the wall.
There is another type of strength training that can be included in these, but this type of strength training is often overlooked, and that is kettlebells. In fact, kettlebells are one of the most commonly used and effective weight tools in strength training. As people have learned this year, people like them and think they are an indispensable way of exercise.
Because kettlebells are different from most fitness tools, they have a unique shape and can place a circular load under the handle when used, so they are suitable for push-ups or swings from different positions, which cannot be done with dumbbells. Of course, you can also use kettlebells to exercise your arms, legs, chest, back, core muscles, etc. You can use kettlebells for full-body exercises.
Kettlebells are a better choice for single-arm, multi-joint exercises because of their special shape. When you use kettlebells for exercise, you can also use both hands to grasp the handle of the kettlebell, or even connect the weight to the two bars of the kettlebell handle. This kettlebell grip can perform some challenging movements, such as curls, presses, etc. In addition to the above movements, there is another exercise method that is popular because of the practicality of kettlebells: flow training.
When doing this exercise training, you can string different movements into a free-moving series of movements, and then repeat the series to maximize the exercise effect. No matter what kind of exercise training you want to do with kettlebells, it is also very necessary to develop an exercise plan. Check out these exercise plans to learn all the advantages of kettlebells.
But you need to know that this does not mean that you can interchange these movements. For some exercises that require explosive power, kettlebells have an advantage. Their shape is also quite special, with a rounded bell-shaped bottom and an attached handle, which makes them easier to move. In addition, when you hold them from the top of the kettlebell, your range of motion will also be different, which means that you can change the way of muscle training according to this range of motion.
However, if you're new to kettlebell exercises, choosing which kettlebell exercises to do can be a bit daunting. Therefore, we've compiled a list of kettlebell exercises that can help you work out your muscles throughout your body. Now, grab your kettlebell and get started!
Kettlebell Exercises
Kettlebell Front Rack
The Kettlebell Front Rack position is an essential movement for kettlebell training, particularly when performing exercises like squats, presses, and cleans. It involves holding the kettlebell in a stable and controlled position in front of your body, just below your chin and at chest height.
How to Do It:
1. Start by picking up the kettlebell with both hands (if you're transitioning from the floor) or with one hand if you're using a single kettlebell. For the front rack, you'll need to position the kettlebell on your forearm.
2. Hold the kettlebell by the handle, ensuring your wrist is neutral (not excessively bent). The kettlebell's bottom should be facing your body, and your palm should be facing toward your chest.
3. When the kettlebell reaches the "front rack" position, the handle should be resting on the outside of your forearm, just below your chin. Your forearm should be relatively vertical, with the kettlebell sitting snugly against your chest.
4. Keep your elbow at about a 45-degree angle in front of your body (not too wide or too narrow). This allows for proper stability while maintaining the kettlebell in place. The elbow should be slightly higher than your wrist, but don't let it flare out too much.
5. The kettlebell should feel balanced in this position, not tipping forward or backward. Keep a firm grip on the handle while using your forearm and elbow to stabilize the kettlebell.
Bottoms-Up Kettlebell Press
The Bottoms-Up Kettlebell Press is an advanced kettlebell exercise that focuses on shoulder stability, grip strength, and overall coordination. It is performed with the kettlebell inverted (bottom side facing up), requiring the lifter to maintain a strong and stable position throughout the movement. This exercise challenges both the stabilizer muscles and the core, while also improving overall body control.
How to Do It:
1. The kettlebell should be upside down, with the bottom of the kettlebell facing upward.
2. Grip the kettlebell handle with a firm but relaxed grip, ensuring that the kettlebell is balanced and stable in the bottoms-up position. The bottom of the kettlebell should not tip over.
3. Engage your core muscles to support your lower back. Keep your chest tall, shoulders down and back, and maintain a slight knee bend for stability.
Goblet Pulse Squat
The Goblet Pulse Squat is a variation of the traditional goblet squat, where the exercise is performed with a pulse at the bottom of the squat. This pulse increases time under tension and can help improve endurance, strength, and muscle activation in the lower body. It targets the quads, hamstrings, glutes, and core while providing additional benefits for stability and control.
How to Do It:
1. Hold the Kettlebell: Start by holding a kettlebell or dumbbell at chest height with both hands. Grip the handles of the kettlebell (or the sides of the dumbbell) so that it is cupped close to your chest. Your elbows should point down, creating a stable and compact position for the weight.
2. Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward. This stance should be comfortable and allow for proper squat depth.
3. Engage your core, straighten your back, and ensure your chest is up.
4. Begin by pushing your hips back (as if sitting in a chair), and then bend your knees to lower your body into a squat. Keep your weight on your heels, and ensure your knees track over your toes (don’t let them cave inward).
5. Go as deep as you can while maintaining a neutral spine.
6. Once you're at the bottom of your squat (with your thighs parallel to the ground or lower), perform a small, controlled pulse by gently rising a few inches and then lowering back down to the original depth.
Double Kettlebell Front Squat
The Double Kettlebell Front Squat is a variation of the traditional front squat where two kettlebells are used instead of a barbell. This exercise primarily targets the quadriceps, glutes, hamstrings, and core, while also engaging the upper back, shoulders, and arms for stability and support. The double kettlebell front squat can be a great alternative to barbell front squats, especially for those who don’t have access to a barbell or are looking to improve their mobility and form.
How to Do It:
1. Hold a kettlebell in each hand with your palms facing toward your body. Bring the kettlebells to the front of your shoulders, elbows pointing down and slightly forward (like in a front rack position). The kettlebells should be resting on the backs of your forearms.
2. Stand with your feet about shoulder-width apart. Your toes should point forward or slightly outwards, depending on your natural mobility.
3. Brace your core, keep your chest up, and maintain a neutral spine. Focus on pulling your shoulders down away from your ears to avoid shrugging.
4. Start the movement by pushing your hips back and then bending your knees, lowering your body into a squat. Keep your chest upright, and your weight on your heels.
5. Aim to lower your body until your thighs are at least parallel to the floor. If your mobility allows, you can go deeper into the squat, ideally until your hip crease is below the level of your knees (assisted by good ankle mobility and flexibility).
Turkish Getup
It's often performed with a kettlebell, but can also be done with a dumbbell or just bodyweight. The movement is slow and deliberate, requiring focus on each phase to build strength and stability in the entire body.
How to Do It:
1. The kettlebell should be in the "lockout" position, with your wrist straight and elbow fully extended. This is your starting position.
2. Bend the knee of the leg on the same side as the kettlebell (right leg if the kettlebell is in your right hand) and place the foot flat on the floor. The other leg (left leg) should be extended and slightly angled out to the side.
3. Engage your core by bracing your abs, and make sure your shoulder is locked in place with the kettlebell overhead.
Kettlebell Abs Series
A Kettlebell Abs Series is a workout focused on engaging and strengthening the core using kettlebells. These exercises target the rectus abdominis, obliques, and transverse abdominis, while also engaging the hips and lower back. A kettlebell provides additional resistance to enhance abdominal muscle activation and helps improve overall strength, stability, and endurance.
How to Do It:
1. Hold the kettlebell with both hands in front of you, elbows slightly bent.
2. Lean back slightly, maintaining a straight back. Lift your feet off the ground (optional for more challenge). Rotate your torso to the right, bringing the kettlebell to the floor next to your hip. Then rotate to the left. This counts as one rep.
3. Engage your core and keep the kettlebell close to your body. Focus on controlled twisting, and avoid rounding your back.
Full Body Kettlebell Moves
Full-body kettlebell exercises are an excellent way to build strength, power, and endurance while simultaneously engaging multiple muscle groups. These exercises incorporate compound movements (targeting various muscle groups) and dynamic movements (challenging coordination and stability). Kettlebells offer a great way to increase resistance, improve mobility, and enhance functional fitness.
How to Do It:
1. Stand with feet shoulder-width apart, holding the kettlebell by both handles in front of you.
2. Swing the kettlebell back between your legs (like a deadlift), then forcefully drive your hips forward to swing the kettlebell to chest height.
3. Focus on using your hips and glutes to generate power, not your arms.
Kettlebell Workouts
Kettlebell Flow
A Kettlebell Flow is a dynamic and fluid workout that combines multiple kettlebell movements into a continuous sequence. These flows are designed to promote functional strength, mobility, coordination, and endurance while enhancing your ability to transition smoothly between exercises. They are particularly effective for developing full-body strength, improving cardiovascular fitness, and increasing mind-body connection.
Kettlebell Deadlift (to start) – 5-10 reps
Kettlebell Swing – 10-15 reps
Kettlebell Clean to Rack Position – 5-8 reps per side
Kettlebell Goblet Squat – 8-10 reps
Kettlebell Press (Single Arm) – 5-8 reps per side
Kettlebell Lunge (Walking or Stationary) – 6-8 reps per side
Kettlebell Windmill – 5-6 reps per side
Kettlebell Russian Twist – 30 seconds
Kettlebell Snatch – 5-8 reps per side
12-Minute Kettlebell Calorie Burner
A 12-minute Kettlebell Calorie Burner workout is designed to maximize calorie burn in a short period of time using high-intensity exercises. The key is to keep the intensity up, target multiple muscle groups, and incorporate compound movements that engage both the upper and lower body. The workout can be structured in intervals (e.g., 40 seconds of work followed by 20 seconds of rest) to maintain a high heart rate and maximize fat burning.
Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Clean and Press (Single Arm)
Kettlebell Russian Twists
Kettlebell Lunge Pass-Through
Kettlebell Jump Squat (or Squat Thrust)
30:60:90 BodyShock
The 30:60:90 BodyShock workout is a high-intensity interval training (HIIT) workout designed to challenge your body with different time intervals for each exercise. Perform the exercises for 30 seconds, 60 seconds, or 90 seconds based on the time allocation. After completing one exercise, immediately move to the next.
Burpees - 30 seconds (High Intensity)
Kettlebell Swings - 60 seconds (Moderate Intensity)
Mountain Climbers - 90 seconds (Active Rest or Lower Intensity)
Jump Squats - 30 seconds (High Intensity)
Plank to Push-Up - 60 seconds (Moderate Intensity)
Alternating Lunges - 90 seconds (Active Rest or Lower Intensity)
Push-Ups - 30 seconds (High Intensity)
High Knees - 60 seconds (Moderate Intensity)
Plank Hold - 90 seconds (Active Rest or Lower Intensity)
Kettlebells from Hell for Full Body Conditioning
Kettlebells from Hell is a high-intensity, full-body workout designed to push your strength, endurance, and conditioning to the max. Using kettlebells as the primary piece of equipment, this workout targets multiple muscle groups while promoting fat-burning, muscular endurance, and explosive power. The following workout involves 4–6 kettlebell exercises, performed with high intensity, followed by brief rest intervals.
Kettlebell Swings
Kettlebell Clean and Press
Goblet Squats
Kettlebell Snatch
Kettlebell Lunges
Kettlebell Russian Twists
Kettlebell Renegade Rows
Kettlebell Thrusters
20-Minute Kettlebell Metcon
A 20-minute Kettlebell Metcon (Metabolic Conditioning) workout is designed to boost your cardiovascular endurance, burn fat, and build strength, all while keeping the intensity high and the time short. The goal of a Metcon workout is to push your body to its limits, improving both aerobic and anaerobic capacity. Perform the following exercises in a circuit. The workout includes compound movements that target strength, endurance, and power.
Kettlebell Swings – 20 reps
Kettlebell Goblet Squats – 15 reps
Kettlebell Lunges – 10 reps per leg
Kettlebell Russian Twists – 20 reps (10 per side)
