The 42 Best Kettlebells Exercises
Ranked based on how many sets have been logged by Fitbod users. Learn More
Top 10
1. Kettlebell Swing
1,472,336 SETS LOGGED87.3 mSCOREKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
2. Kettlebell Sumo Squat
1,350,991 SETS LOGGED87.3 mSCOREKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
3. Kettlebell Row
859,991 SETS LOGGED66.1 mSCOREKettlebell Row is a compound exercise that primarily targets the back. The use of a single kettlebell, and the position of your torso adds instability to the movement, and forces you to brace your core to maintain good posture. In addition, targeting one side at a time allows you to focus your attention on that side which can improve muscle activation, and help prevent any compensating for strength discrepancies between sides.
- Beginner
- Back
4. Kettlebell Upright Row
838,077 SETS LOGGED75.4 mSCOREKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
- Beginner
- Shoulders
5. Kettlebell Alternating Row
677,984 SETS LOGGED65.1 mSCOREKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.
- Beginner
- Back
6. Gorilla Rows
568,029 SETS LOGGED80.1 mSCOREGorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.
- Intermediate
- Back
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Generate My Plan7. Kettlebell Swing American
415,146 SETS LOGGED83 mSCOREThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
8. Single Leg Kettlebell Deadlift
411,363 SETS LOGGED47.3 mSCOREThis exercise is a variation on the more common deadlift. By performing this exercise with a single leg, and hold the weight in one hand, you drastically increase the need to stabilize your torso. Additionally this exercise is great for identifying and addressing imbalances between sides.
- Intermediate
- Hamstrings
9. Kettlebell Goblet Squat
337,955 SETS LOGGED0.7 mSCOREThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
10. Kettlebell Front Squat
321,448 SETS LOGGED70.9 mSCOREKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
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11. Single Arm Kettlebell Swing
285,459 SETS LOGGED25.3 mSCOREThis exercise is a variation on the more common kettlebell swing. By performing this exercise with one hand, you add imbalance to the movement. This forces you to further recruit your core to stabilize the movement and maintain proper form.
- Intermediate
- Hamstrings
12. Alternating Single Arm Kettlebell Swing
272,076 SETS LOGGED58.3 mSCOREAlternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.
- Advanced
- Hamstrings
13. Dual Kettlebell Front Squat
264,938 SETS LOGGED64.2 mSCOREDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
14. Kettlebell Sit Up and Press
245,329 SETS LOGGED38.9 mSCOREThis exercise is a weighted variation of a sit up combined with an overhead press. This exercise primarily targets your core and shoulders. This is a great exercise for developing core strength with a bit of shoulders thrown in too.
- Beginner
- Abs
15. Kettlebell Sumo High Pull
230,846 SETS LOGGED67 mSCOREA compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.
- Intermediate
- Trapezius
16. Kettlebell Overhead Press
200,860 SETS LOGGED46.2 mSCOREKettlebell Overhead Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets the shoulders. By performing the exercise one hand at a time, you add some instability to the movement, and will need to recruit your core for stability.
- Intermediate
- Shoulders
17. Kettlebell Halo
190,533 SETS LOGGED26.5 mSCOREKettlebell Halo is a compound exercise that primarily targets your shoulders. The exercise involves raising a kettlebell, and circling your head with it. This is a great exercise for improving shoulder mobility in both the short and long term, and can be a great warm up exercise for anything that requires a lot of shoulder mobility. Because the kettlebell isn’t always inline with your center of mass, it requires some core stabilization.
- Beginner
- Shoulders
18. Kettlebell Good Morning
178,903 SETS LOGGED58.1 mSCOREA functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.
- Intermediate
- Hamstrings
19. Kettlebell Power Clean
166,339 SETS LOGGED53.6 mSCOREThis explosive exercise is a variation on the more standard Power Clean. Like the Power Clean this exercise targets a variety of muscle groups. By holding the kettlebell in one hand, you add some instability to the movement, and increase the demand for core activation in order to stabilize your upper body.
- Intermediate
- Hamstrings
20. Kettlebell Windmill
165,521 SETS LOGGED45.3 mSCOREThis is a unilateral exercise that primarily targets the core. By holding the weight in a single hand, you can more easily identify and address imbalances between sides. This is a great exercise for developing core strength and stability.
- Intermediate
- Abs
21. Kettlebell Lunge with Rotation
160,378 SETS LOGGED42.1 mSCOREThis exercise is a more complex and challenging variation of the standard lunge. Like the lunge lunge, this exercise primarily targets your quads. The added twist also increases the demand for recruiting your core for stability. This is a great exercise for anyone looking to make their lunges a bit more challenging.
- Intermediate
- Quads
22. Kettlebell Single Arm Overhead Lunge
141,467 SETS LOGGED52.7 mSCOREThis exercise is a more challenging variation of the lunge. Like the lunge, this exercise primarily targets the quads. However, by holding the weight in one hand, you add instability to the movement and increase the demand to recruit your core. This is a great exercise for anyone looking to make their lunges a bit more challenging.
- Intermediate
- Quads
23. Kettlebell Single Arm Farmer Walk
137,984 SETS LOGGED40.3 mSCOREA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
- Beginner
- Forearms
24. Single Arm Kettlebell Deadlift
113,143 SETS LOGGED37.9 mSCOREA unilateral variation of the deadlift focusing on strength and stability. Holding the kettlebell in on hand add some instability to the movement, and increases the demand for core in order to stabilize your upper body. This exercise targets the posterior chain, particularly the hamstrings, glutes, and lower back.
- Beginner
- Hamstrings
25. Turkish Get Up
106,525 SETS LOGGED61.2 mSCORETurkish Get Up is a complex, compound exercise that improves overall strength and stability throughout the body. This movement primarily targets the shoulders, core, and legs, involving a series of coordinated steps to move from lying to standing while holding a weight overhead. The exercise enhances muscle control, mobility, and balance, making it particularly effective for functional strength and injury prevention.
- Intermediate
- Shoulders
26. Kettlebell Suitcase Deadlift
101,333 SETS LOGGED68.1 mSCOREA unilateral variation of the deadlift using a kettlebell. This exercise targets your lower body, primarily your quads. By holding the weight on one side, you’ll naturally recruit your core to resist leaning. In addition, this can make it easier to identify and address imbalances between sides.
- Beginner
- Quads
27. Kettlebell Hang Clean
100,165 SETS LOGGED56.5 mSCOREThis explosive compound exercise is a variation on the more common Hang Clean. It primarily targets muscles in the rear chain (backside of the body). By holding the weight in one hand, it forces you to stabilize your upper body to maintain good form, and prevent any rotation. It’s a great exercise for developing strength and power.
- Intermediate
- Hamstrings
28. Kettlebell Clean and Jerk
82,332 SETS LOGGED74.6 mSCOREThis explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.
- Intermediate
- Quads
29. Kettlebell Jerk
81,723 SETS LOGGED46.8 mSCOREThis explosive compound exercise is a variation on the more common Jerk. Holding the weight in one hand makes it easier to identify and address any imbalances between sides. It’s a great exercise for developing strength and power, as well as improving your Jerk specifically.
- Intermediate
- Shoulders
30. Kettlebell Thruster
77,659 SETS LOGGED38.6 mSCOREThis exercise is a variation on the more common Thruster. This exercise primarily targets your shoulders, triceps, and quads. By using a kettlebell in each hand, you ensure that you aren’t compensating for any strength discrepancies between sides. This is a great exercise for improving strength and power.
- Intermediate
- Shoulders
31. Single Arm Bottoms-up Kettlebell Press
76,433 SETS LOGGED46 mSCOREThis exercise is a unilateral variation on the standard shoulder press. By using a single kettlebell you can more easily identify and address imbalances between sides. In addition, by holding the kettlebell in a bottoms-up position, you add instability to the movement which can improve muscle activation.
- Intermediate
- Shoulders
32. Standing Kettlebell Calf Raise
75,067 SETS LOGGED53.4 mSCOREThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
- Beginner
- Calves
33. Kettlebell Snatch
55,822 SETS LOGGED79.3 mSCOREKettlebell Snatch is a variation on the more standard Snatch. Similar to Snatch, this is a compound explosive movement that targets a wide range of muscles throughout the body. Because you’re performing this exercise with one arm at a time, it requires more core activation than some other variations, and can be a great way to improve stability. In addition, this is a great way to identify and address imbalances between sides in your Snatch. This is a great exercise for anyone looking to work towards, or simply improve their Snatch.
- Advanced
- Shoulders
34. Balance Trainer Goblet Squat
54,867 SETS LOGGED62.4 mSCOREThe Balance Trainer Goblet Squat enhances lower body and core strength by adding instability to the traditional goblet squat. Using a balance trainer, such as a BOSU ball, it requires greater balance and coordination, targeting the quads, glutes, and core more intensely. Ideal for those seeking to improve functional fitness alongside muscle growth and stability.
- Advanced
- Quads
35. Kettlebell Racked Reverse Lunge
50,705 SETS LOGGED56.4 mSCOREThis exercise is a more challenging weighted variation of the reverse lunge. Like the standard reverse lunge, this is a unilateral exercise that primarily targets your quads. By holding a single kettlebell in a front rack position, you add some imbalance to the movement. This is a great exercise for anyone looking to get a bit more out of their lunges.
- Intermediate
- Quads
36. Single Arm Kettlebell Shoulder Press
39,003 SETS LOGGED34.9 mSCOREThis exercise is a unilateral variation of the more standard shoulder press. Like the shoulder press, this exercise primarily targets your shoulders. By holding the kettlebell in one hand, you add some instability to the movement, as well as make it easier to identify and address imbalances between sides.
- Intermediate
- Shoulders
37. Single Arm Bottoms-up Kettlebell Clean
37,650 SETS LOGGED80.6 mSCOREThis exercise is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. By loading the weight on a single side, there is added instability to the movement. Additionally positioning the kettlebell with the bottom up forces you to keep the weight inline with your forearms.
- Intermediate
- Forearms
38. Single Kettlebell Suitcase Deadlift
25,621 SETS LOGGED77.8 mSCORESingle Kettlebell Suitcase Deadlift is a variation on the standard Deadlift. Similar to other Deadlift variations, this exercise primarily targets muscles in the rear chain (backside of the body). Unlike a standard Deadlift, this exercise loads the weight on one side of the body. This forces you to further recruit your core in order to maintain stability throughout the movement.
- Intermediate
- Quads
39. Single Arm Overhead Kettlebell Squat
17,255 SETS LOGGED75.5 mSCOREThis exercise is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Unlike the standard Overhead Squat, this exercise uses a single Kettlebell instead of a Barbell. By loading the weight on one side of the body, you add instability to the movement which can help you recruit your core to maintain good form and posture.
- Advanced
- Quads
40. Kettlebell Turkish Get Up
17,154 SETS LOGGED81.3 mSCOREA complex full-body exercise focusing on mobility, stability, and strength. This exercise targets multiple muscle groups, including the shoulders, core, and legs. This is a great exercise for anyone looking to build functional strength, as well as mobility.
- Intermediate
- Shoulders
41. Kettlebell Pistol Squat
15,402 SETS LOGGED76.4 mSCOREKettlebell Pistol Squat is a weighted variation of the more standard Pistol Squat. Like other Pistol Squats, this compound exercise primarily targets your quadriceps. By holding a kettlebell out in front of you, you shift your center of gravity forward slightly which can help with balance while also adding more resistance to the exercise.
- Advanced
- Quads
42. Kettlebell Toe Walks
8,818 SETS LOGGED24.1 mSCOREThis exercise primarily targets your calves. By walking only on your toes, you force your calves to remain engaged and contracted for the duration of the exercise. This is an effective way to build function strength in your calves.
- Beginner
- Calves