15 Kettlebell Exercises That Will Work Every Muscle in Your Body
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If you’re feeling a little blah about your regular dumbbell workouts, might we suggest adding some kettlebell exercises into the mix? Switching up your load can breathe some new energy into your program—and provide a whole bunch of new options to slot into whatever routine you have on your schedule.
That’s because kettlebells are a super versatile piece of equipment: Just like with dumbbells, you can press, push, pull, lunge, squat, deadlift, and carry them, making them great tools to add challenge to your full-body, upper-body, or lower-body workouts.
That doesn’t mean they’re interchangeable, though. For some weighted moves, especially ones that require explosive movement, kettlebells actually reign supreme. And their shape—a round bell bottom and attached handle—makes them easier to move around. Plus, when you grip them from the top, your range of motion will be slightly different too, meaning you’ll be changing up how your muscles are working.
If you’re new to kettlebell workouts, though, choosing which moves to include can feel a bit daunting. So we’ve compiled a list of some of the best kettlebell exercises out there that will hit every muscle in your body. But before we get into them, let’s spend a little time breaking down what you need to know about these muscle-building bells.
What are the benefits of kettlebell exercises?
Like we mentioned, the shape of a kettlebell brings perks that you won’t see with other forms of resistance. “The weight is distributed differently than a typical dumbbell, so it works different muscles doing the same movement,” Sims says. It also requires more wrist motion, so your wrists and forearms get a little extra work.
Like dumbbells, though, kettlebells are effective ways to build strength, since you can continually challenge your muscles with them by adding more weight or increasing repetitions.
Kettlebells are also great for working on power and explosiveness in a low-impact manner, Renee Peel, an NSCA-certified personal trainer and certified kettlebell instructor at the Fhitting Room, told SELF previously. That’s where kettlebell staples like the swing come in.
Finally, one of the greatest kettlebell benefits is that the equipment is efficient and versatile. You don’t need a whole bunch of them to get in a good workout, and there are a whole host of kettlebell exercises out there that work every part of your body. So it’s entirely possible to get in a good, full-body kettlebell workout with just one bell—making them a great option for your home gym, where space may be at a premium.
How heavy should your kettlebell be?
The kettlebell weight you use depends on many factors, such as your strength level and experience using this piece of equipment. (Beginners should also start with bodyweight exercises first, until they feel comfortable doing the moves with proper form.) That said, a good general starting place is a 10- to 15-pound kettlebell, Andy Speer, co-owner of SoHo Strength Lab in New York City, told SELF previously. If you’re more experienced at weight lifting and are used to heavier weights, you can start with a 20-pound or greater kettlebell.
It’s also important to note that the “right” weight for kettlebells also depends on the exercises you’re doing with them. For instance, you may be able to go heavier in an exercise that works larger muscles (like a deadlift) than with one that works smaller muscles (like a triceps extension).
How often should you use kettlebells?
You shouldn’t work out every day, whether with kettlebells or any other piece of equipment—it’s important to give your muscles the rest they need, so they can repair after a strength training session and come back stronger. That’s why rest days are important. So make sure you take at least 24 hours between workouts that target the same muscle groups. For instance, if you’re doing a lower-body kettlebell workout with moves like the kettlebell squat and deadlift on Monday, you’re going to want to wait until at least Wednesday to work your glutes, quads, and hamstrings again.
Is 20 minutes of kettlebells enough?
Your workouts don’t need to be long to be effective—you can definitely get in a good workout in 20 minutes or less. If you don’t have a lot of time, programming a workout in circuits (where you go from one exercise to the next with minimal rest in between) can help you get through a whole lot of work.
Need some short kettlebell training inspiration? Check out this 20-minute full-body kettlebell workout or this 10-minute total-body kettlebell routine. (Have a little more time? Then this 30-minute kettlebell workout could be a great option.)
What exercises can you do with kettlebells?
The possibilities are nearly endless: Pretty much anything you can do with dumbbells, you can do with kettlebells—you just might need to practice some beginner kettlebell basics first, including how to select the right ones, how to grip them, and how to make sure your form is on target.
Once you’re comfortable using your bells, you can do a whole bunch of exercises with them, including variations of squats, deadlifts, shoulder presses, rows, and presses. Depending on which exercises you choose, you can certainly work your entire body using just a kettlebell or two. And we’re here to help you get started: Take a look at some of the exercises below so you can get building your own kettlebell workout!
Katie Thompson1Goblet Squat
- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a kettlebell in both hands at your chest. You can hold it by the handles or by the bell, whatever is more comfortable for you.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
The kettlebell goblet squat is one of the best ways to work your butt, quads, and hamstrings. Adding a kettlebell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettlebell close to your chest helps you nail proper form so you can push your butt back and squat down deeply.
Kelsey McClellan2Romanian Deadlift
- Stand with your feet hip-width apart, knees with a soft bend. Hold a kettlebell in front of your thighs with both hands, palms facing in. If you don’t have a kettlebell, you can do this exercise with two dumbbells.
- Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.
- Keeping your core tight, push through your heels to stand up straight, keeping your arms straight.
- Pause at the top and squeeze your butt. This is 1 rep.
The kettlebell deadlift is one of the best lower-body kettlebell exercises out there. Deadlifts really work your butt and the backs of your legs, or your hamstrings. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back. Sims says you can likely choose a heavier weight with a deadlift—you’re mostly using your glutes with this move, which are likely among the strongest muscles in your body.
Katie Thompson3Bent-Over Row
- Stand with your feet hip-width apart, holding a kettlebell in each hand by the handle with your arms at your sides.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, hugging your elbows close to your body, and squeezing your shoulder blades at the top of the movement. Your elbows should go past your back as you bring the weights toward your chest.
- Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor. That’s 1 rep.
The row is a classic upper-body exercise that works your lats, rhomboids, and biceps. Sims notes that the movement should be slow and controlled, “not like you’re starting a lawn mower,” to really feel the exercise in your back and arms—and avoid straining your back. “Also, make sure to look down at the floor because if you look up you will hurt your neck,” Sims adds.
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Katie Thompson4Overhead Press
- Stand with your feet about hip-width apart. Hold a kettlebell by the kettlebell handle in each hand at your shoulders with your palms facing in and your elbows bent. The bells should be racked on your shoulders. This is the starting position.
- Press the dumbbells overhead, rotating your hands so your palms face out, straightening your elbows completely. Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms.
- Slowly bend your elbows to lower the weight back down. Reverse the motion to starting position.
The kettlebell overhead press works your shoulder muscles as well as your triceps. Your core is also firing here to keep your torso steady as you press the weight over your head.
Kelsey McClellan5Split Squat
- Hold a kettlebell in both hands at your chest. (You can also do this move holding a kettlebell in each hand hanging at your sides.) With your feet underneath your shoulders, step your left foot forward as if you were doing a forward lunge; keep your left heel firmly planted. This is the starting position.
- Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your left quad should be parallel to the floor and your left knee should be above your left foot. Your butt and core should be engaged.
- Push through your left foot to return to the starting position.
- Complete all your reps, then switch sides.
The split squat works your quads and your glutes just like a goblet squat does, but because you’re in lunge stance, it’s considered a unilateral exercise—your front leg is going to be doing the work here. But since you aren’t actually moving forward, balance isn’t going to be as much an issue here as it is with a regular lunge.
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Katie Thompson6Chest Press
- Lie faceup with your knees bent and feet flat on the floor. Hold a kettlebell in each hand by the handle with a neutral grip (your palms facing in) and your elbows on the floor bent at less than 90 degrees. This is the starting position.
- Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing in. Pause here for a second.
- Slowly bend your elbows and lower them back down to the floor. This is 1 rep.
Training your chest muscles, or your pectorals, is key to any well-rounded workout routine, and pressing exercises are a great way to do it. Along with working your pecs, you’ll also hit your triceps in this move.
Katie Thompson7Sit-Up to Press-Up
- Lie faceup with your knees bent and feet flat, holding a kettlebell with both hands at your chest. This is the starting position.
- Using your abs, lift your body up until you are sitting upright, back straight. At the same time, press the weight overhead, extending both arms until your elbows are straight.
- Slowly lower back to the starting position. This is 1 rep.
Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. (Here are some other kettlebell exercises that can give you a great core workout.)
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Katie Thompson8Reverse Lunge
- Stand with your feet shoulder-width apart, holding a kettlebell with each hand by the handle at your chest. This is starting position. (You can also do this move with one kettlebell in each hand at your sides.)
- Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
- Push through the heel of your left foot to return to the starting position. Repeat on the other side. This is 1 rep.
Reverse lunges are a great exercise for your glutes and your quads, and because there’s a dynamic, unilateral aspect to them, they’ll also test your balance too.
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Katie Thompson9Kettlebell Swing
- Stand with your feet hip-width apart and hold the kettlebell by the top of the handle with both hands with your arms straight in front of you.
- Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.
- Stand up and thrust your hips forward explosively, squeezing your glutes and letting your arms swing forward to chest height (but not higher than your shoulders).
- As the weight falls, don’t let gravity do all the work for you. Pull the weight back down, hinge at your hips, and move immediately into the next rep.
The kettlebell swing targets your butt, legs, and lower back, Sims says. Make sure you nail the technique with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettlebell up—don’t use your arms,” Sims explains. And remember to squeeze your butt at the top. (For more info and some tips on how to use kettlebells, check out this guide on how to do a kettlebell swing.)
Kelsey McClellan10Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes turned out. Hold a kettlebell by the handle with both hands at your chest. This is the starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Keep your spine long and chest open.
- Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
This kettlebell squat variation is similar to the goblet squat, but because of the wide sumo stance, it’ll target your glutes and your inner thighs even more.
Katie Thompson11Single-Arm Row
- Stand with your feet hip-width apart, holding a kettlebell by the handle in your right hand with your arm at your side, palm facing towards your body. Step forward about two feet with your left foot, and rest your left hand on your left quad. This is the starting position.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your left knee, making sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
- Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Pull the weight up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blade at the top of the movement. Your elbow should go past your back as you bring the weight toward your chest.
- Slowly lower the weight by extending your arms toward the floor. That’s 1 rep.
The single-arm kettlebell row works your back muscles and your biceps. Plus, because it’s a unilateral move, your core will also need to fire to keep you stable.
Katie Thompson12Halo
- Start in a half kneeling position with one foot and one knee on the floor, both knees bent 90 degrees. Or stand with your feet about hip-width apart. Hold a kettlebell bell up at your chest with both hands gripping the handle. This is the starting position.
- Lift the weight to eye level and slowly circle it around your head counterclockwise, making a halo shape. As you circle the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps.
- Reverse the movement to return to the starting position.
- Then repeat in the opposite direction. This is 1 rep.
- Continue, alternating directions each time.
This move works your shoulders, chest, and abs. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Think about tucking your pelvis under so that your back doesn’t arch, says Sims. This ensures you’re working your abs and not straining your lower back.
Katie Thompson13Triceps Extension
- Hold the kettlebell with both hands by the horns at chest height, with the bell facing up. Take a step forward with your left foot so you are in a staggered stance. You can choose to turn out your right toes to keep your back foot flat on the floor or come up on your toes (as shown above).
- With your core engaged and hips tucked, press the weight overhead.
- With your arms overhead and elbows locked in place, bend at your elbows to lower the kettlebell behind your head. Keep your biceps and elbows hugged close to your head.
- Straighten your arms to lift the weight up and return to your starting position.
- That’s 1 rep
This exercise works your triceps, or the muscles in the back of your upper arms. Make sure you’re keeping your back straight (not arched) so your triceps is doing all of the work. The key here is to straighten your arm completely at the top—that’ll let you work the triceps through a full range of motion. Because your triceps are small muscles, you may need to use a lighter weight for this move so you can keep your form on target.
Kelsey McClellan14Glute Bridge
- Lie on your back with your knees bent, and feet flat on the floor hip-width apart. Hold a kettlebell by its handle, and rest it right under your hip bones. This is the starting position.
- Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold for a second at the top.
- Reverse the movement to starting position. This is 1 rep.
This exercise works your glutes—particularly your gluteus maximus, or the largest muscle in your butt. Make sure you’re really pushing through your heels as you extend your hips.
Katie Thompson15Suitcase Carry
- Place a single kettlebell next to one of your feet.
- Squat to grab onto the weight with a neutral, palms-in grip.
- Keeping your chest up and core braced, stand up.
- Walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
- When you’re finished, squat to place the weight back on the floor. Repeat on the opposite side.
Because you’re holding weight on just one side, the suitcase carry is a great exercise for your core, since your core muscles really have to fire to prevent you from bending at the side.
Demoing the moves above are Maggi Gao (GIFs 1, 4, 6, and 8), a NASM-certified personal trainer and level-two-certified kettlebell instructor; Angie Coleman (GIFs 2, 5, 10, and 14) a holistic wellness coach in Oakland; Amanda Wheeler (GIFs 3, 7, and 12) host of the Covering Ground podcast; Nikki Pebbles (GIFs 9 and 11), a special populations personal trainer in New York City; Saneeta Harris (GIF 13), a blogger, SFG Level 1 certified kettlebell trainer; and Davi Cohen (GIF 15), a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn.
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