Exercises With Kettlebells

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Best 13 Exercises With Kettlebells

by Valerie Zeller Valerie Zeller

Kettlebell Deadlift
Kettlebell Deadlift
Kettlebell Deadlift

Kettlebell Deadlift

The Kettlebell Deadlift is a total lower-body strength movement that uses a ball-shaped weight with a single handle. This deadlift move is designed to build strength in your glutes and hamstrings.

How to do Kettlebell Deadlift

  • Continue standing with your feet hip-width apart, the weight moved back towards your shoes. The kettlebell will sit on the floor a few centimeters in front of you.

  • Hinge at the waist and drive onto your feet while you reach and grasp the kettlebell in both hands. Ensure sure the back lies smooth.

  • Move your hands forward and raise the kettlebell as you get up, holding your weight forced into your legs.

Kettlebell Swing
Kettlebell Swing
Kettlebell Swing

Kettlebell Swing

The Kettlebell Swing is a relatively low-impact, full-body move that involves bending down and dipping a kettlebell between your legs and lifting back up. It might sound relatively simple, but maintaining proper posture and positioning can be challenging. The exercise is great for conditioning, as it develops hamstring, hip, glute and abdominal strength.

How to do Kettlebell Swing

  • Start standing with your feet marginally narrower than your shoulders in parallel. Keep onto the kettlebell in both sides.

  • Hinge over gently, working the neck, glutes and lower abdominals. Give the kettlebell back across your thighs, behind your buttocks.

  • Lift the body back up to a standing state. Swing the kettlebell back into the thighs straight up to shoulder height. Repeat with as many reps as you can take.

Turkish Get-Up
Turkish Get-Up
Turkish Get-Up

Turkish Get-Up

Turkish Get-Up is a strength exercise that works your triceps, deltoids, lats, rear deltoids, front deltoids and side deltoids and is a great challenging move. When done correctly, it can effectively target your arms, back, shoulders and upper body. It requires dumbbells to do.

Kettlebell Alternating Renegade Row
Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row is a strength exercise that works your abs, calves, triceps, deltoids and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, legs, lower body, lower legs, shoulders, upper body and waist. It requires kettlebells to do.

How to do Kettlebell Alternating Renegade Row

  • To initiate this exercise; take two kettlebells and put them on the floor pushing yourself into a regular push-up posture with the body stretched forward.

  • Then use your weight to move one of the kettlebells onto the floor and force the other towards your arms with your hands.

  • Bring the kettlebell back onto the floor and perform the movement in the opposite wrist.

  • Repeat this exercise for as many repetitions as required.

Kettlebell Windmill
Kettlebell Windmill
Kettlebell Windmill

Kettlebell Windmill

The Kettlebell Windmill is a strength training movement that utilizes a bell-shaped weight with a single handle. The move is designed to work the back, abs and obliques, as well as help improve mobility throughout the body.

How to do Kettlebell Windmill

  • Taking the kettlebell and cool push it overhead.

  • With the kettlebell in position overhead, move the glutes toward the side that the kettlebell is placed on.

  • The opposite hand will be held behind your back while your switch your foot towards the kettlebell.

  • Hold the body as small as you can go and stretch the abdominals and kettlebell.

  • Keep the pose for a couple seconds, working out the muscles, and return to starting position.

Plyo Push-Up
Plyo Push-Up
Plyo Push-Up

Plyo Push-Up

Plyo Push-Up is a bodyweight exercise that works your pecs and is a great basic move. When done correctly, it can effectively target your chest, upper body and upper chest. It requires no equipment to do.

How to do Plyo Push-Up

  • To begin this exercise; take a kettlebell and put it on the floor and get yourself in a pushup position with one hand holding onto the kettlebell and one on the table.

  • Instead drop yourself to the floor without hitting the ground like in a typical push-up and move back to the starting spot.

  • Turn sides easily following the same procedure.

  • Repeat this exercise for as many repetitions as required.

Supinated Grip Kettlebell Bent Over Row
Supinated Grip Kettlebell Bent Over Row

Supinated Grip Kettlebell Bent Over Row

Supinated Grip Kettlebell Bent Over Row is a strength exercise that works your deltoids, rhomboids and rear deltoids and is a great moderate move. When done correctly, it can effectively target your middle back, shoulders and upper body. It requires kettlebells to do.

Kettlebell Snatch
Kettlebell Snatch
Kettlebell Snatch

Kettlebell Snatch

The Kettlebell Snatch is a foundational kettlebell exercise that serves as a building block for kettlebell strength training. Unlike a rigid dumbbell, the ball-shaped weight has a single handle that makes it easier to create and control momentum and carry out three-dimensional movements.

How to do Kettlebell Snatch

  • Begin standing with your feet shoulder-width apart with the kettlebell a few inches away from your body on the surface. Hinge over and catch the kettlebell with one shoulder.

  • Take up the kettlebell and move it around the hands.

  • Stand up, and as you raise the kettlebell, draw your elbow back towards your shoulder.

  • Flip the kettlebell over your forearm and stretch your arm completely to touch your elbow next to your neck. Take one long swing from overhead to launch the next repetition.

Kettlebell Squat To Upright Row
Kettlebell Squat To Upright Row
Kettlebell Squat To Upright Row

Kettlebell Squat To Upright Row

Kettlebell Squat To Upright Row is a strength exercise that works your deltoids, quadriceps, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, shoulders, upper body and upper legs. It requires kettlebells to do.

Kettlebell Bent Over Row
Kettlebell Bent Over Row
Kettlebell Bent Over Row

Kettlebell Bent Over Row

Kettlebell Bent Over Row is a strength exercise that works your deltoids, lats, rhomboids and rear deltoids and is a great moderate move. When done correctly, it can effectively target your back, middle back, shoulders and upper body. It requires kettlebells to do.

Kettlebell One Legged Deadlift
Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great simple move. When done correctly, it can effectively target your . It requires kettlebells to do.

How to do Kettlebell One Legged Deadlift

  • To begin this exercise; start off by keeping a kettlebell in on hand and then stand on one leg as the same as the hand that carries the kettlebell.

  • In that place execute a rigid legged deadlift by bending at the waist and moving the alternative leg straight out behind you.

  • Remove the kettlebell until it hits the floor and stay for a few seconds.

  • Go back to the starting spot.

  • Repeat this exercise for as many repetitions as needed

Kettlebell Figure 8
Kettlebell Figure 8
Kettlebell Figure 8

Kettlebell Figure 8

Kettlebell Figure 8 is a strength exercise that works your abs, deltoids, quadriceps, hip flexors, pecs and upper abs and is a great challenging move. When done correctly, it can effectively target your chest, core, hips, legs, lower body, shoulders, thighs, upper body, upper chest, upper legs and waist. It requires kettlebells to do.

How to do Kettlebell Figure 8

  • To begin this exercise, take one kettlebell and put them between your thighs, leaning over and pushing your glutes forward, while holding your back flat.

  • Taking the kettlebell and move it between the legs to the other side that is behind the head.

  • Replace this action for a figure eight gesture.

  • Repeat this exercise for as many repetitions as possible.

  • You may also change the way in which the kettlebells are moved between the hands.

Jefferson Curls
Jefferson Curls
Jefferson Curls

Jefferson Curl

Jefferson Curls is a strength exercise that works your hamstrings and spinal erectors and is a great moderate move. When done correctly, it can effectively target your legs, lower back, lower body and upper legs. It requires dumbbells to do.

Looking for more?

Check out these 97 exercises which target your legs, lower body, upper body, upper legs and shoulders. Most of them require either kettlebells or dumbbells or no equipment and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises with kettlebells are there?

Now we have 97 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, quadriceps, hamstrings, front deltoids and lats.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.