The 41 Best Kettlebells Exercises

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  1. 1. Kettlebell Swing

    Photo of Kettlebell Swing being performed
    1,169,287 SETS LOGGED
    88.9 mSCORE

    Kettlebell 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.

  2. 2. Kettlebell Sumo Squat

    Photo of Kettlebell Sumo Squat being performed
    1,070,785 SETS LOGGED
    90.4 mSCORE

    Kettlebell 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.

  3. 3. Kettlebell Row

    Photo of Kettlebell Row being performed
    712,052 SETS LOGGED
    49 mSCORE

    Kettlebell 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.

  4. 4. Kettlebell Upright Row

    Photo of Kettlebell Upright Row being performed
    676,357 SETS LOGGED
    65 mSCORE

    Kettlebell 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.

  5. 5. Kettlebell Alternating Row

    Photo of Kettlebell Alternating Row being performed
    463,317 SETS LOGGED
    45.8 mSCORE

    Kettlebell 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.

  6. 6. Single Leg Kettlebell Deadlift

    Photo of Single Leg Kettlebell Deadlift being performed
    345,026 SETS LOGGED
    48.1 mSCORE

    This 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.

  7. 7. Gorilla Rows

    Photo of Gorilla Rows being performed
    315,845 SETS LOGGED
    70.3 mSCORE

    Gorilla 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.

  8. 8. Goblet Squat

    Photo of Goblet Squat being performed
    277,396 SETS LOGGED
    82 mSCORE

    The 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.

  9. 9. Kettlebell Front Squat

    Photo of Kettlebell Front Squat being performed
    271,039 SETS LOGGED
    75.1 mSCORE

    Kettlebell 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.

  10. 10. Kettlebell Swing American

    Photo of Kettlebell Swing American being performed
    260,779 SETS LOGGED
    82.6 mSCORE

    This 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.

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  1. 11. Single Arm Kettlebell Swing

    Photo of Single Arm Kettlebell Swing being performed
    241,056 SETS LOGGED
    23.7 mSCORE

    This 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.

  2. 12. Alternating Single Arm Kettlebell Swing

    Photo of Alternating Single Arm Kettlebell Swing being performed
    222,163 SETS LOGGED
    60.1 mSCORE

    Alternating 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.

  3. 13. Kettlebell Sumo High Pull

    Photo of Kettlebell Sumo High Pull being performed
    200,996 SETS LOGGED
    70.7 mSCORE

    A 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.

  4. 14. Kettlebell Sit Up and Press

    Photo of Kettlebell Sit Up and Press being performed
    195,713 SETS LOGGED
    34.5 mSCORE

    This 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.

  5. 15. Kettlebell Overhead Press

    Photo of Kettlebell Overhead Press being performed
    167,821 SETS LOGGED
    49.2 mSCORE

    Kettlebell 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.

  6. 16. Dual Kettlebell Front Squat

    Photo of Dual Kettlebell Front Squat being performed
    166,118 SETS LOGGED
    57.3 mSCORE

    Dual 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.

  7. 17. Kettlebell Power Clean

    Photo of Kettlebell Power Clean being performed
    157,513 SETS LOGGED
    56.7 mSCORE

    This 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.

  8. 18. Kettlebell Good Morning

    Photo of Kettlebell Good Morning being performed
    147,710 SETS LOGGED
    63.7 mSCORE

    A functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.

  9. 19. Kettlebell Halo

    Photo of Kettlebell Halo being performed
    145,358 SETS LOGGED
    22.3 mSCORE

    Kettlebell 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.

  10. 20. Kettlebell Windmill

    Photo of Kettlebell Windmill being performed
    144,880 SETS LOGGED
    48.9 mSCORE

    This 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
  11. 21. Kettlebell Lunge with Rotation

    Photo of Kettlebell Lunge with Rotation being performed
    127,312 SETS LOGGED
    42.9 mSCORE

    This 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.

  12. 22. Kettlebell Single Arm Overhead Lunge

    Photo of Kettlebell Single Arm Overhead Lunge being performed
    115,784 SETS LOGGED
    56.5 mSCORE

    This 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.

  13. 23. Kettlebell Single Arm Farmer Walk

    Photo of Kettlebell Single Arm Farmer Walk being performed
    114,887 SETS LOGGED
    39.5 mSCORE

    A 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.

  14. 24. Kettlebell Hang Clean

    Photo of Kettlebell Hang Clean being performed
    94,530 SETS LOGGED
    64.2 mSCORE

    This 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.

  15. 25. Kettlebell Suitcase Deadlift

    Photo of Kettlebell Suitcase Deadlift being performed
    78,572 SETS LOGGED
    72.9 mSCORE

    A 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.

  16. 26. Kettlebell Jerk

    Photo of Kettlebell Jerk being performed
    77,420 SETS LOGGED
    54.8 mSCORE

    This 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.

  17. 27. Kettlebell Clean and Jerk

    Photo of Kettlebell Clean and Jerk being performed
    75,153 SETS LOGGED
    80.7 mSCORE

    This 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.

  18. 28. Kettlebell Thruster

    Photo of Kettlebell Thruster being performed
    71,721 SETS LOGGED
    43.4 mSCORE

    This 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.

  19. 29. Standing Kettlebell Calf Raise

    Photo of Standing Kettlebell Calf Raise being performed
    53,054 SETS LOGGED
    52.8 mSCORE

    This 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.

  20. 30. Single Arm Bottoms-up Kettlebell Press

    Photo of Single Arm Bottoms-up Kettlebell Press being performed
    51,016 SETS LOGGED
    50.7 mSCORE

    This 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.

  21. 31. Kettlebell Snatch

    Photo of Kettlebell Snatch being performed
    47,085 SETS LOGGED
    86.1 mSCORE

    Kettlebell 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.

  22. 32. Balance Trainer Goblet Squat

    Photo of Balance Trainer Goblet Squat being performed
    42,309 SETS LOGGED
    72.4 mSCORE

    The 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.

  23. 33. Kettlebell Racked Reverse Lunge

    Photo of Kettlebell Racked Reverse Lunge being performed
    39,277 SETS LOGGED
    64.6 mSCORE

    This 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.

  24. 34. Single Arm Kettlebell Shoulder Press

    Photo of Single Arm Kettlebell Shoulder Press being performed
    31,523 SETS LOGGED
    38.5 mSCORE

    This 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.

  25. 35. Single Arm Bottoms-up Kettlebell Clean

    Photo of Single Arm Bottoms-up Kettlebell Clean being performed
    27,118 SETS LOGGED
    85.3 mSCORE

    This 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.

  26. 36. Single Kettlebell Suitcase Deadlift

    Photo of Single Kettlebell Suitcase Deadlift being performed
    18,154 SETS LOGGED
    84.9 mSCORE

    Single 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.

  27. 37. Single Arm Overhead Kettlebell Squat

    Photo of Single Arm Overhead Kettlebell Squat being performed
    15,161 SETS LOGGED
    83.3 mSCORE

    This 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.

  28. 38. Single Arm Kettlebell Deadlift

    Photo of Single Arm Kettlebell Deadlift being performed
    14,304 SETS LOGGED
    37.5 mSCORE

    A 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.

  29. 39. Kettlebell Turkish Get Up

    Photo of Kettlebell Turkish Get Up being performed
    14,283 SETS LOGGED
    87.9 mSCORE

    A 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.

  30. 40. Kettlebell Pistol Squat

    Photo of Kettlebell Pistol Squat being performed
    13,398 SETS LOGGED
    84.2 mSCORE

    Kettlebell 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.

  31. 41. Kettlebell Toe Walks

    Photo of Kettlebell Toe Walks being performed
    5,980 SETS LOGGED
    24.5 mSCORE

    This 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.