Exercises with kettlebell
53 exercises you can do with kettlebell. Tap for technique and tips.
Kettlebells are among the few training tools that combine explosive power, stability, and mobility in a single movement. With 53 exercises in the database, you can work your entire body—and you won't need a barbell rack or a half-full gym to do it.
Shoulders take the most work, with a full 22 exercises—everything from kettlebell Arnold presses and seated presses to the technically demanding advanced kettlebell windmill. Hamstrings are targeted in ten exercises, including single-leg deadlifts and kettlebell swings from the floor, without compromising your joints.
Explosiveness and total-body power
Kettlebells are built for dynamic movement—not isolated curls in front of a mirror. Exercises like kettlebell hang cleans, kettlebell pirate rows, and bottoms-up swings from a hanging position train the entire kinetic chain from feet to shoulders, demanding coordination, timing, and speed.
Ready to take it further? Try double kettlebells: double kettlebell jerks, double kettlebell snatches, and front squats with two kettlebells increase load and force your body to work symmetrically. That's the kind of training that makes you faster and stronger in real life—not just in the gym.
Core and stability—more than just abs
Six exercises explicitly target the abdominal muscles, but truthfully, your core works in nearly every kettlebell movement. Kettlebell figure-8s and kettlebell passes between the legs demand active torso stabilization throughout, and single-arm kettlebell floor presses with extended range of motion challenge shoulder mobility in ways standard dumbbells rarely do.
Rotational bent presses are in a category of their own: a technical lift where shoulder stability, hip hinge, and body control must work together for the movement to succeed.
For all levels—find your starting point
Beginners can start safely with goblet squats and kettlebell hang cleans—movements with clear technical structure and excellent carryover to other exercises. If you're experienced, you can progress toward kettlebell pistol squats, double kettlebell windmills, or advanced kettlebell windmills.
- Shoulders: Arnold presses, seated presses, advanced windmills
- Hamstrings: single-leg deadlifts, swings from the floor, hang cleans
- Explosiveness: kettlebell snatches, double jerks, bottoms-up swings
- Core: figure-8s, passes between legs, single-arm floor presses with extended range
No matter your level—start with the right weight. Kettlebells punish sloppy technique, especially in the shoulders and lower back.