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Kettlebell Exercises

54 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Muscle groups

Chest Back Shoulders Abdominals Legs Glutes Middle back Quadriceps Hamstrings

Vastus lateralisRectus femorisGluteus maximus

Kettlebell Swing

Biceps femorisGluteus maximus

Alternating Kettlebell Press

Anterior deltoid

Kettlebell Thruster

Anterior deltoidVastus lateralisGluteus maximus

Kettlebell Turkish Get-Up (Squat style)

Anterior deltoidVastus lateralisGluteus maximus

One-Arm Kettlebell Row

Advanced Kettlebell Windmill

Alternating Floor Press

Alternating Hang Clean

Alternating Kettlebell Row

Alternating Renegade Row

Bottoms-Up Clean From The Hang Position

Forearm flexors

Double Kettlebell Alternating Hang Clean

Double Kettlebell Jerk

Anterior deltoidVastus lateralis

Double Kettlebell Push Press

Anterior deltoidVastus lateralis

Double Kettlebell Snatch

Anterior deltoidGluteus maximusBiceps femoris

Double Kettlebell Windmill

Extended Range One-Arm Kettlebell Floor Press

Front Squats With Two Kettlebells

Vastus lateralisVastus medialisRectus femoris

Kettlebell Arnold Press

Anterior deltoid

Kettlebell Dead Clean

Kettlebell Figure 8

Kettlebell Hang Clean

Kettlebell One-Legged Deadlift

Biceps femorisGluteus maximus

Kettlebell Pass Between The Legs

Kettlebell Pirate Ships

Anterior deltoidLateral deltoid

Kettlebell Pistol Squat

Vastus medialisVastus lateralisGluteus maximus

Kettlebell Seated Press

Anterior deltoid

Kettlebell Seesaw Press

Anterior deltoid

Kettlebell Sumo High Pull

Upper trapsGluteus maximus

Kettlebell Turkish Get-Up (Lunge style)

Anterior deltoidVastus lateralisGluteus maximus

Kettlebell Windmill

Leg-Over Floor Press

Lunge Pass Through

One-Arm Kettlebell Clean

One-Arm Kettlebell Clean and Jerk

Anterior deltoidVastus lateralisGluteus maximus

One-Arm Kettlebell Floor Press

One-Arm Kettlebell Jerk

Anterior deltoidVastus lateralis

One-Arm Kettlebell Military Press To The Side

Anterior deltoid

One-Arm Kettlebell Para Press

Anterior deltoid

One-Arm Kettlebell Push Press

Anterior deltoidVastus lateralis

One-Arm Kettlebell Snatch

Anterior deltoidGluteus maximusBiceps femoris

One-Arm Kettlebell Split Jerk

Anterior deltoidVastus lateralisGluteus maximus

One-Arm Kettlebell Split Snatch

Anterior deltoidGluteus maximusVastus lateralis

One-Arm Kettlebell Swings

Biceps femorisGluteus maximus

One-Arm Open Palm Kettlebell Clean

One-Arm Overhead Kettlebell Squats

Vastus lateralisVastus medialisRectus femoris

Open Palm Kettlebell Clean

Plyo Kettlebell Pushups

Two-Arm Kettlebell Clean

Anterior deltoidGluteus maximusVastus lateralis

Two-Arm Kettlebell Jerk

Anterior deltoidVastus lateralis

Two-Arm Kettlebell Military Press

Anterior deltoid

Two-Arm Kettlebell Row

Programs with these exercises

Kettlebell Full Body Workout

One kettlebell for strength and conditioning: swings, goblet squats, rows, presses, thrusters and Turkish get-ups.

Intermediate · 3 times a week · Home Gym Fat Loss Plan: Strength Circuits + Cardio

Three sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.

Beginner · 3 times a week · Gym 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym 3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym