Here are our top-rated kettlebell exercises which will help you elevate your strength, core stability and functionality for all manner of disciplines
Kettlebell Upper Body Exercises
If you're short on a barbell or paid of dumbbells, a kettlebell works great for these exercises and some athletes prefer them altogether. Whether you want to work on a specific muscle group or looking for some moves to add to a kettlebell circuit, there are a range of upper body exercises that work great with kettlebells.
- Kettlebell Rows
- Shoulder Press
- Lateral Raises
- Incline KB Press
- Shrugs
- KB Floor Press
- Chest Fly
- Push-Up Variations
- Rear-Delt Fly
- Upright Row
- Pullovers
- Cuban Presses
Kettlebell Exercises For Arms
- Bicep Curls
- Seated Hammer Curls
- Kettlebell Skullcrusher
- French Press
- Reverse Bicep Curls
- Bent Over Tricep Extenson
- KB Close-Grip Push-up
- Forearm Curls
Lower Body Kettlebell Exercises
Here's a list of lower body exercises that are suitable with a kettlebell or two if you have them. These compound movements are great for strength development and many challenge your core too!
- KB Clean & Press
- Front-Racked Kettlebell Squats
- Split Squats
- Goblet Squats
- Bench Squats
- Stiff-Legged Deadlift
- Single-Legged Deadlift
- Kettlebell Swings
- Side Lunges
- Weighted Pistol Squats
- Glute Bridges
- Kettlebell Hip Thrusts
- Kettlebell Snatch
- ’Suitcase’ Deadlifts
- Overhead Lunges
- Walking Lunges
- Courtsy Squat
- Weighted Calf Raises
Kettlebell Exercises For The Abs & Core
Kettlebells are great for progressing your ab and core moves should bodyweight exercises become to easy. Using weights for ab & core exercises is a good way to add some variation into your training too. These exercises won't just build the abdominal muscles but actually improve core stability, spine control and functionality.
- Farmers Carry
- Hollow Holds
- Trunk Twists (Aka Russian Twists)
- Weighted Sit-Ups
- Turkish Get Up
- Side Leans
- Renegade Row
- Plank Drags
- Crunches
- Around The Worlds
Kettlebell Circuits
Looking for some workout inspiration? Here are some options for you to challenge yourself with these quick kettlebell routines. Grab yourself a kettlebell and give these a try!
Circuit 1
- Kettlebell Squats – 20 reps
- Suitcase Deadlift – 10 reps each side
- Kettlebell Swings – 30 reps
Repeat 5 times
Circuit 2
- Kettlebell Rows – 15 reps on each side
- Kettlebell Standing Press – 10 reps on each side
- Bicep Curl – 15 reps
- Close-grip push up – 10 reps
Repeat 4 times with 1 minute recovery between rounds.
Circuit 3
- Turkish-Get-ups – 10 reps
- Renegade rows – 8 reps each side (lighter kb advised)
- KB Clean & Press – 20 reps
- Upright Rows – 15 reps
Repeat 6 times back to back.
And there you have it. As you can see there are so many kettlebell exercises and variations out there to work pretty much any muscle group. Whatever your ability or experience in the gym/ with kettlebells you can find an exercise to suit your training and development. If you're particularly interested in kettlebells then be sure to check out resources online around 'Kettlebell Flows'.
Our tip: If you're unfamiliar to these exercises and want to give them a try do seek out a qualified trainer and/or learn from exercise tutorials. Always start light to fully understand the movement pattern before increasing the weight!
Be sure to check out our entire collection of kettlebells or home gym equipment selection.
Happy Training.
