Kettlebell Exercises
If you are looking for some awesome kettlebell exercises to add to your arsenal, you have come to the right place.
Kettlebell training has been popular for a long time–and for good reason.
You can hit many different training objectives with these bell-shaped weights. Their unique size and shape allows you to train strength, power, conditioning, core and overhead stability with one simple tool.
One other benefit of kettlebell training: it’s fun! If you are breaking into a fitness routine, or breaking away from strictly bodyweight or barbell training, kettlebell training can be a fun workout alternative.
Here are the best twelve kettlebell exercises to incorporate into your training.:
- Kettlebell Deadlift
- Kettlebell Goblet Squat
- Kettlebell Swing
- Double Kettlebell Swing
- Double Kettlebell Clean
- Double Kettlebell Front Rack Squat
- Double Kettlebell Front Rack Reverse Lunge
- Double Kettlebell Front Rack Step up
- Kettlebell Overhead Press
- Kettlebell Single Leg RDL
- Kettlebell Snatch
- Kettlebell Turkish Get up
So read on to learn how to perform these twelve excellent kettlebell exercises.
1. Kettlebell Deadlift
This is a great deadlift variation for beginners and expert lifters alike. The mobility requirements for this exercise are lower than a traditional barbell deadlift, making this a good accessory deadlift exercise–or sole deadlift style for those with poor mobility or back pain.
To do the kettlebell deadlift, stand over a kettlebell, placing feet about hip width. Hinge at hips and knees until you can reach the kettlebell. Pull the slack out by pulling up on the bell and tightening lats. Take a deep breath in to stabilize your core and push through the floor to stand up. Hinge through hips and knees to put the bell back down.
2. Kettlebell Goblet Squat
The kettlebell goblet squat is a great tool for training quads, glutes, upper back and core. The shape of the kettlebell makes it a better choice for upper back strengthening than a traditional dumbbell. Additionally, this exercise is easier on your lower back than the barbell back squat, making it a good choice for those with back pain.
This is how to do the kettlebell goblet squat. Hold a kettlebell upside down with hands anchored around the base. Keep kettlebell against chest. Take a hip width stance and sit down, spreading knees out. Once your hips descend past your knees, stand up explosively back to start position.
3. Kettlebell Swing
This exercise trains the hamstrings and glutes as well as the lower back.
Train the kettlebell swing with light kettlebells for conditioning and general aerobic fitness. Or train heavy swings to improve hip extension power. While kettlebell swings may not improve strength in resistance trained populations, they may actually improve aerobic fitness in aerobically trained athletes.
Here is how to do the kettlebell swing. Place a kettlebell about two to three feet in front of you. Spread feet at hip width or wider and sit into a hinge. Grab the bell, tighten lats and tilt the bell towards you while the bell is on the floor. Lift the kettlebell and pull towards hip crease. Powerfully extend hips and quads and let weight float to chest height. Return bell to hip crease by hinging at hips and knees. Place kettlebell back to start position.
4. Double Kettlebell Swing
This swing variation allows you to train the kettlebell swing with heavier loads. It also allows you to keep a more natural or externally rotated shoulder position. Just like the swing with one bell, this exercise trains your hamstrings, glutes and lower back, allowing you to build hip power. Completing this exercise for 10-12 sets of 15-60 seconds on/15-60 seconds off can also improve aerobic power and conditioning.
Here’s how to perform the double kettlebell swing. Place two kettlebells about two to three feet in front of you. Spread feet at hip width or wider and sit into a hinge. Grab bells, tighten lats and tilt the bells towards you while on the floor. Pull kettlebells towards hip crease. Powerfully extend hips and quads and let weights float to chest height. Return bells to hip crease by hinging at hips and knees. Place kettlebells back to start position.
5. Double Kettlebell Clean
This exercise can help you safely set up in a double kettlebell front rack position–which will enable you to do so many more of the exercises on this list.
To do the double kettlebell clean, set up in a hip width stance two to three feet behind two kettlebells. Start by getting set up as if you were performing a double kettlebell swing. Hinge to the bells, tilt belts towards you and tighten lats. Perform one swing. Then return bells to hip crease. As you extend your hips, row bells. Let the bells float towards the clean position as you extend hips and knees. Then return bells to hip crease by straightening arms and hinging hips, before lowering them back to the floor.
6. Double Kettlebell Front Rack Squat
This exercise is definitely harder than it looks. The front style loading makes this exercise significantly harder to stay upright–making this a good choice for core and upper back strength. Your legs will feel this one too!
To perform the the double kettlebell front rack squat, clean two kettlebells to the front rack position. Set feet at hip width, take a deep breath, and sit down, spreading knees out. Once you hit depth, powerfully explode to the start position.
7. Double Kettlebell Front Rack Reverse Lunge
Just like the previous exercise, this one torches the legs, butt and core while improving balance and coordination.
To do the double kettlebell front rack reverse lunge, perform a clean with two kettlebells. Then step backwards into a reverse lunge. Make sure you complete both sides.
8. Double Kettlebell Front Rack Step up
This is a great exercise for glutes, quads and hamstrings. Because of the front rack position, you will also torch your upper back and core too.
To do the double kettlebell front rack goblet step up, clean two kettlebells to the front rack position. Perform a step up on a 12-18 inch box. Make sure to complete on both sides.
9. Kettlebell Overhead Press
The kettlebell overhead press requires more stability and an increased range of motion compared to the dumbbell overhead press. This is a great exercise to target shoulders, triceps and core stability.
To do the kettlebell overhead press, perform a kettlebell clean with one bell to the rack position. Keeping bell close to body, and torso tight, rotate hand to press the bell overhead, and then return back to start position (in the rack). Make sure to perform this exercise on both sides.
10. Kettlebell Single Leg RDL
The kettlebell single leg RDL is a great exercise to train hip stability, hamstrings and glutes. It also challenges and improves your balance.
To do the kettlebell single leg RDL, stand on one leg with kettlebell in opposite hand. Keeping kettlebell close to body, hinge at hips while one leg travels behind body. Then extend hips to return to start.
11. Kettlebell Snatch
This advanced kettlebell exercise can be used to improve conditioning and upper body stability in the overhead position. Try multiple sets with short rest periods to improve cardiovascular conditioning.
To do the kettlebell snatch, place a kettlebell about two to three feet in front of you. Get into a hip width stance. Hinge at hips, placing one hand on the bell. Tighten lat and tilt the bell. Begin by performing one single arm swing. On the next swing, pull the elbow up and in towards your body. Then let the bell float to the overhead position. Let the bell float for one count before lowering it to your hip crease while performing a hip hinge.
12. Kettlebell Turkish Get up
The kettlebell Turkish Get up is a great exercise to improve shoulder, hip, knee and ankle mobility and stability. You can use it as either as part of your warm up or as a stability exercise to finish your workout.
This is how you perform the Kettlebell Turkish Get up. Lay on side with knees bent, kettlebell nestled in top hand with other hand on top. With both hands on kettlebell, roll to back, with kettlebell side leg bent to 90 degrees (abducted at 45 degree angle) and other leg straight (abducted at roughly 30 degrees). Use both hands to press kettlebell over one shoulder. Remove top hand and place arm straight parallel to leg. With kettlebell arm straight over shoulder, perform a partial sit up and shift straight arm to bent at elbow. Lift bottom arm and place hand beside hip, with arm straight. Lift hip and sweep straight leg through and place knee down so in a lunge position. Pivot torso and stand up tall, keeping kettlebell overhead. Reverse to start position and switch sides.
The Benefits of Kettlebell Exercises
These twelve kettlebell exercises are excellent to burn fat and build strength. Specifically, these exercises can help strengthen your core, legs, glutes, shoulders and more. They can also help you to improve your conditioning and burn body fat (in tandem with a sensible diet plan).
I would love if you would leave a comment below after trying any of the exercises on this list. Let me know how they worked for you!
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