Kettlebell Exercises: 10 Best Moves for Every Muscle Group

The best kettlebell exercises are the swing, goblet squat, deadlift, clean, overhead press, snatch, Turkish get-up, lunge, row, and windmill. With these exercises, you can work every major muscle group. This guide covers how to do each exercise, the best moves for each muscle group, a full-body kettlebell workout, and how to choose the right weight.

Key Takeaways

• You only need one or two kettlebells to get an effective full-body workout at home or in the gym.
• Kettlebell training can build strength, power, muscular endurance, balance, and coordination.
• Beginners should master basic movements like the deadlift, swing, and goblet squat before moving to more technical exercises like cleans and snatches.
• Beginners can start around 8–15 lb (4–8 kg) for women and 15–25 lb (8–12 kg) for men, then increase the weight as they get stronger.
• For a balanced workout, include movements that cover your legs, back, shoulders, core, and grip.
• Three to six exercises are enough for most kettlebell workouts, and you can do a full-body session in 20 to 30 minutes.

What Are Kettlebell Exercises (and Why Train With Them)?

Kettlebell exercises are full-body exercises that can help you build strength, balance, explosive power, and endurance. They’re especially popular with:

• Athletes use kettlebells to train strength, power, coordination, and conditioning together.
• Functional strength training uses kettlebells to work your legs, hips, core, and upper body together.
• Home workouts work well with kettlebells because you only need one or two.
• Busy people can get a full-body workout in 20 to 30 minutes.

Even Joe Rogan, who looks amazing in his late 50s, says he only does kettlebell workouts.

Muscles Kettlebell Exercises Work

Kettlebell exercises can work every major muscle group. The muscles you target most will depend on the exercises you choose.

• Glutes: Kettlebell swings, deadlifts.
• Quads: Goblet squats, lunges.
• Hamstrings: Swings, deadlifts.
• Back: Kettlebell rows, cleans.
• Shoulders: Overhead presses, snatches.
• Chest: Kettlebell floor presses, push-ups on kettlebells.
• Arms: Rows, cleans and presses.
• Core: Turkish get-ups, windmills.

Benefits of Kettlebell Training

Kettlebell training brings a lot of benefits for both athletes and regular active people. According to research, kettlebell training can:

• Improve muscular strength: You’ll be stronger for workouts, sports, and things you do every day.
• Improve explosive power: Helps you generate force quickly when running, jumping, or playing sports.
• Improve muscular endurance: Helps your muscles handle longer workouts before they fatigue.
• Improve postural control and coordination: Can make complex movements feel more controlled and natural.
• Train your lower body and core together: Lets you train several major muscle groups within the same workout.

The Best Kettlebell Exercises to Master First

These 10 exercises give you everything you need to build a well-rounded kettlebell workout.

Kettlebell Swing

Muscles worked: Glutes, hamstrings, core, lats.

How to do it:

1. Stand with your feet slightly wider than your hips, with the kettlebell about a foot in front of you.
2. Hinge at your hips, grip the handle with both hands, and keep your back flat.
3. Hike the kettlebell between your legs, then drive your hips forward to bring it to chest height.
4. Let the kettlebell swing back between your legs and repeat.

Form cue: Drive with your hips. Your arms should guide the kettlebell rather than lift it.

Sets and reps: 3 × 15.

Here you can learn more about the kettlebell swing.

Goblet Squat

Muscles worked: Quads, glutes, core.

How to do it:

1. Hold the kettlebell close to your chest with both hands.
2. Stand with your feet around shoulder-width apart and brace your core.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand back up.

Form cue: Keep the kettlebell close to your chest and your torso upright.

Sets and reps: 3 × 12.

When you need something new, you can try these kettlebell squat variations.

Kettlebell Deadlift

Muscles worked: Glutes, hamstrings, back.

How to do it:

1. Stand with the kettlebell on the floor between your feet.
2. Push your hips back, bend your knees slightly, and grab the handle with both hands.
3. Brace your core and drive through your feet to stand up.
4. Push your hips back to lower the kettlebell under control.

Form cue: Keep your back flat and use your hips and legs to lift the weight.

Sets and reps: 3 × 10.

When it’s time to make it more challenging, you can try these kettlebell deadlift variations. Also, you may want to learn these kettlebell Romanian deadlift mistakes.

Kettlebell Clean

Muscles worked: Hips, shoulders, full body.

How to do it:

1. Start with the kettlebell between your feet and grip it with one hand.
2. Hinge at your hips and drive them forward to bring the kettlebell upward.
3. Keep the kettlebell close to your body as you guide it around your wrist.
4. Finish with the kettlebell resting at your shoulder in the rack position.

Form cue: Keep the kettlebell close to your body so it rolls around your wrist instead of hitting your forearm.

Sets and reps: 3 × 8 per side.

Check out whether you can do the kettlebell military press.

Kettlebell Overhead Press

Muscles worked: Shoulders, triceps, core.

How to do it:

1. Hold the kettlebell at your shoulder in the rack position.
2. Brace your core and keep your body tall.
3. Press the kettlebell overhead until your arm is straight.
4. Lower it slowly back to your shoulder.

Form cue: Keep your ribs down and avoid leaning backward as you press.

Sets and reps: 3 × 8 per side.

Learn more about the kettlebell press here. 

Kettlebell Snatch

Muscles worked: Hips, shoulders, full body.

How to do it:

1. Hold the kettlebell in one hand and start with it in front of you.
2. Hike it between your legs, then drive your hips forward.
3. Guide the kettlebell upward as it passes your chest.
4. Punch your hand toward the ceiling and finish with your arm straight overhead.

Form cue: Keep the kettlebell close to your body instead of letting it swing far in front of you.

Sets and reps: 3 × 6 per side.

Turkish Get-Up

Muscles worked: Shoulders, core, full body.

How to do it:

1. Lie on your back with the kettlebell held straight above one shoulder.
2. Use your free arm for support as you come up onto your elbow and then your hand.
3. Lift your hips, bring your leg underneath you, and move into a half-kneeling position.
4. Stand up, then carefully reverse each step to return to the floor.

Form cue: Keep your eyes on the kettlebell until you’re stable in the standing position.

Sets and reps: 3 × 2–3 per side.

Reverse Lunge

Muscles worked: Quads, glutes, core.

How to do it:

1. Hold the kettlebell at your chest or in the rack position.
2. Step one foot backward and lower your back knee toward the floor.
3. Keep most of your weight through your front foot.
4. Push through your front foot to return to standing.

Form cue: Keep your torso tall and your front knee tracking in line with your toes.

Sets and reps: 3 × 10 per side.

Check out these kettlebell lunge variations when you want to try something new.

Bent-Over Row

Muscles worked: Upper back, lats, biceps.

How to do it:

1. Hold the kettlebell in one hand and hinge forward at your hips.
2. Brace your core and keep your back flat.
3. Pull the kettlebell toward your ribs, keeping your elbow close to your body.
4. Lower the kettlebell under control and repeat.

Form cue: Keep your torso still rather than twisting to pull the weight higher.

Sets and reps: 3 × 10 per side.

Make sure to check out these common mistakes in kettlebell rows.

Windmill

Muscles worked: Obliques, shoulders, hips.

How to do it:

1. Press a kettlebell overhead with one arm and turn your feet slightly away from that side.
2. Keep the kettlebell overhead as you push your hips toward the same side.
3. Reach your free hand down toward your foot while keeping your chest open.
4. Reverse the movement to return to standing.

Form cue: Keep your eyes on the kettlebell and move only as far as you can while staying in control.

Sets and reps: 3 × 5 per side.

Since this exercise requires great form, here you can find kettlebell windmill tips.

Kettlebell Exercises by Muscle Group

Kettlebells can be used to train every major muscle group. The best exercises depend on which muscles you want to focus on, so here are some good options for each area of the body.

Kettlebell Core and Ab Exercises

Kettlebell core exercises can train your abs while also challenging your balance and stability. You can choose exercises that involve rotation, carrying weight on one side, or keeping your core stable while the rest of your body moves.

Good options include:

• Russian twist
• Kettlebell dead bug
• Suitcase carry
• Windmill

For more options, try these kettlebell core exercises for beginners and standing kettlebell ab exercises.

Kettlebell Back Exercises

Kettlebell back exercises can work your lats, upper back, and the muscles that support your spine. Rows are a great choice when you want to focus more directly on your back, while deadlifts let you train your back as part of a larger full-body movement.

Good options include:

• Bent-over row
• Single-arm row
• Gorilla row
• Deadlift

See our kettlebell exercises for a strong back for more inspiration.

Kettlebell Leg Exercises

Kettlebell leg exercises make it easy to train your quads, hamstrings, and glutes with one weight. You can include both squat and lunge movements for strength, along with hip-hinge movements to work the back of your legs.

Good options include:

• Goblet squat
• Reverse lunge
• Bulgarian split squat
• Romanian deadlift

See our kettlebell leg exercises for more options.

Kettlebell Glute Exercises

Kettlebells work especially well for glute exercises that involve extending your hips. You can also use them for single-leg movements, which challenge each side separately and make your glutes work to keep you stable.

Good options include:

• Hip thrust
• Glute bridge
• Sumo deadlift
• Single-leg Romanian deadlift

You can also learn how to do hip thrusts with a kettlebell.

Kettlebell Arm Exercises (Biceps and Triceps)

You can use kettlebells to train both your biceps and triceps. The unusual shape of the weight can make curls and extensions feel different from their dumbbell versions, while other movements let you train your arms together with your shoulders and upper body.

Good options include:

• Horn-grip curl
• Overhead triceps extension
• Tall-kneeling curl
• High pull

Explore more kettlebell arm exercises, kettlebell triceps exercises, and kettlebell biceps exercises.

Kettlebell Chest Exercises

Kettlebells aren’t the best tool if your main goal is to isolate your chest. Dumbbells, barbells, and machines usually give you more options. But you can still use a kettlebell to train your chest effectively, especially with pressing movements.

Good options include:

• Floor press
• Kettlebell push-up
• Kettlebell flye
• Pullover

See how to add kettlebell exercises to your chest workout.

Kettlebell Shoulder Exercises

Kettlebell shoulder exercises can help you build strength while also challenging shoulder stability and control. You can press the weight overhead for strength or use movements that take your shoulder through a wider range of motion.

Good options include:

• Overhead press
• Push press
• Halo
• Windmill

Try this kettlebell shoulder workout or learn more about the kettlebell press.

Kettlebell Exercises by Goal and Experience Level

The best kettlebell exercises for you will also depend on your experience level and what you want to get from your workouts.

Kettlebell Exercises for Beginners

If you’re new to kettlebells, start with simple movements and lighter weights while you learn proper form. Our kettlebell core exercises for beginners and beginner kettlebell bicep exercises are good places to start.

Kettlebell Exercises for Women

Kettlebell exercises for women can be used to build strength, tone the body, and provide a full-body workout. The exercises you choose should depend on your goals and experience level rather than your gender.

Kettlebell Exercises for Men

Kettlebells are a good option for men who want to build strength, power, and endurance without relying on machines. Try our kettlebell workouts for men for full-body workout ideas.

Kettlebell Exercises for Seniors

Kettlebell training can help seniors work on strength, balance, and overall fitness. Start with a manageable weight and movements you can perform comfortably, and explore these kettlebell exercises for seniors for workout ideas.

Kettlebell Exercises for Fat Loss and Cardio

Kettlebells can also be used for faster-paced workouts that increase your heart rate. Explore our kettlebell cardio exercises, kettlebell circuit workouts, and high-intensity kettlebell exercises for workout ideas.

A Beginner-Friendly Full-Body Kettlebell Workout

If you want to put these exercises together, this beginner-friendly workout trains your legs, back, shoulders, core, and grip in one session.

Complete all five exercises for three rounds, resting for the time listed after each exercise. If you’re a beginner, start with a lighter kettlebell and focus on good form.

For more workout ideas, check out our full-body kettlebell exercises.

How to Choose Your Kettlebell Weight

Choose a kettlebell that lets you complete each exercise with good form while still challenging you by the last few reps. As you get stronger and more comfortable with kettlebells, you can gradually move up in weight.

Already have a kettlebell at home? See what you can do with a 15 lb kettlebell or 40 lb kettlebell. Experienced lifters can also explore 100 lb kettlebell exercises.

Common Kettlebell Mistakes to Avoid

Kettlebell exercises require correct form. If you notice any of these, it is a sign that you should lower the weight. 

• Rounding your lower back: Hinge from your hips and keep your spine neutral during swings and deadlifts.
• Squatting the swing: The kettlebell swing is driven by a hip snap, not a squat. Bend your knees only as much as you would before a jump.
• Using your arms to lift the kettlebell: Let your hips generate the power during swings. Your arms should guide the kettlebell.
• Skipping the overhead brace: Brace your core and squeeze your glutes before pressing or holding a kettlebell overhead.

For more form tips, see the most common kettlebell squat mistakes, kettlebell row mistakes, and kettlebell Romanian deadlift mistakes.

FAQ

Can you build muscle with kettlebells?

Yes, kettlebells can help you build muscle. You can progress by adding reps, slowing down each rep, or using a heavier kettlebell, but dumbbells and barbells may be better if maximizing muscle size is your main goal.

How many kettlebell exercises should a workout include?

Four to six exercises are usually enough for a full-body kettlebell workout. Beginners can start with three exercises and add more as they get comfortable with the movements.

Are kettlebells better than dumbbells?

Neither is better for everything. Kettlebells work especially well for full-body and conditioning workouts, while dumbbells make it easier to isolate individual muscles and gradually increase weight. Learn more in our kettlebell vs. dumbbell comparison.

How heavy should a beginner’s kettlebell be?

Beginners can start with an 8–15 lb (4–8 kg) kettlebell for women and 15–25 lb (8–12 kg) for men. As you get stronger, you can gradually move to heavier kettlebells.

What kettlebell exercises does Joe Rogan do?

Joe Rogan has talked about using kettlebells regularly and has demonstrated exercises including swings, presses, windmills, and renegade rows. Beginners should learn the basic movements before progressing to more technical exercises like cleans and snatches.