Best Kettlebell Exercises: Making the Most of the Kettlebell
Looking to add a little variety to your workout routine? Check out these best kettlebell exercises. Kettlebells are versatile and effective tools for sculpting and toning your body. These exercises are simple but challenging and can be done at the gym or at home.
This list of the best kettlebell exercises will highlight the top kettlebell exercises and will show you how to maximize it better. Whether you are a fitness expert or just starting out, this list will provide a number of quality kettlebell exercises that you can add to your fitness routine.
Another great thing about kettlebell exercises is that you can use them to develop and tone your entire body. With just a few different kettlebell weights, you can work on legs, core, arms, and so much more. A lot of these exercises are also functional movements as well. So if you play a sport or are training for something specific, a kettlebell workout will add even more value to your workout routine.
When it comes to training and working out in general, it is important to be able to mix up your workouts. If you do the same thing day after day and week after week, your body will begin to lose interest and not work as hard. All that to say, that kettlebell exercises are an excellent way to add some variation to your workout. With several of these different exercises supplemented into your workout plan, you can add some variation and a new challenge, which will make your body work harder and keep you more mentally engaged.
For even more exercise-related lists, make sure to visit our lists of the best TRX exercises, best Swiss ball exercises, and best bodyweight exercises. All of these lists will help to complement this list and keep you looking and feeling your best.
Top 15 Kettlebell Exercises:
1. Russian Kettlebell Swing Exercise
Primary Muscles Worked: Shoulders and Legs
Difficulty Level: Intermediate
About Kettlebell Exercise: This explosive movement targets the posterior chain, especially the hamstrings and glutes. It involves swinging the kettlebell from between your legs up to chest height using hip thrusts. It builds power, endurance, and cardiovascular conditioning. Great for full-body activation and calorie burn.
2. Kettlebell Forward Lunge Exercise
Primary Muscles Worked: Quads
Difficulty Level: Beginner
About Kettlebell Exercise: Holding a kettlebell in each hand, step forward into a lunge while keeping your torso upright. This move strengthens the quads, glutes, and improves balance. It also engages the core for stability throughout the movement. A beginner-friendly lower-body strength builder.
3. Kettlebell Squats Exercise
Primary Muscles Worked: Quads and Glutes
Difficulty Level: Beginner
About Kettlebell Exercise: Perform traditional squats while holding the kettlebell close to your chest (goblet-style). This exercise enhances quad and glute strength and encourages proper squat form. It also activates the core and improves posture. A staple for building lower-body power.
4. Single-Arm Kettlebell Rows Exercise
Primary Muscles Worked: Upper Back
Difficulty Level: Beginner
About Kettlebell Exercise: Bend at the waist with a flat back and pull the kettlebell toward your torso using one arm. This targets the upper back, lats, and rear shoulders. It helps develop pulling strength and corrects muscle imbalances. Ideal for improving posture and back definition.
5. Lateral Lunge Kettlebell Exercise
Primary Muscles Worked: Quads and Outer Glutes
Difficulty Level: Intermediate
About Kettlebell Exercise: Step sideways into a deep lunge while holding a kettlebell at chest height. This move activates the quads, outer glutes, and inner thighs. It improves lateral mobility and lower-body strength. Great for athletes looking to enhance side-to-side movement.
6. Kettlebell Thrusters Exercise
Primary Muscles Worked: Legs, Shoulders, and Core
Difficulty Level: Intermediate
About Kettlebell Exercise: Combine a front squat with an overhead press using one or two kettlebells. This full-body movement increases power, endurance, and coordination. It targets the legs, shoulders, and core simultaneously. Perfect for high-intensity functional training.
7. Sumo Squat Kettlebell Exercise
Primary Muscles Worked: Quads, Glutes, and Shoulders
Difficulty Level: Beginner
About Kettlebell Exercise: With a wide stance and toes pointed outward, hold the kettlebell between your legs and squat deeply. This variation hits the inner thighs, glutes, and quads. It also improves hip mobility and balance. A great move for sculpting the lower body.
8. Single-Arm Kettlebell Snatch Exercise
Primary Muscles Worked: Whole Body
Difficulty Level: Advanced
About Kettlebell Exercise: Drive the kettlebell from the ground to overhead in one explosive movement. This powerful lift engages nearly every muscle group for strength and coordination. It requires precision, balance, and speed. Best for advanced lifters wanting total-body benefits.
9. Kettlebell Pistol Squat Exercise
Primary Muscles Worked: Glutes and Shoulders
Difficulty Level: Advanced
About Kettlebell Exercise: Perform a one-legged squat while holding a kettlebell in front for balance. This challenging move builds unilateral leg strength, stability, and core control. It improves mobility and muscle coordination. An advanced bodyweight-plus-resistance combo.
10. Kettlebell Farmer’s Walk Exercise
Primary Muscles Worked: Forearms, Legs, and Core
Difficulty Level: Beginner
About Kettlebell Exercise: Simply walk forward while holding heavy kettlebells at your sides. This strengthens grip, forearms, legs, and engages the entire core. It’s deceptively simple and highly effective. Great for improving posture, stability, and overall strength.
11. Kettlebell Shoulder Press Exercise
Primary Muscles Worked: Shoulders and Core
Difficulty Level: Intermediate
About Kettlebell Exercise: Press the kettlebell overhead from shoulder height, keeping your core braced. This move isolates the shoulders while engaging the triceps and upper chest. It also tests and improves overhead mobility. Can be done with one or two kettlebells.
12. Kettlebell Overhead Tricep Extension Exercise
Primary Muscles Worked: Triceps
Difficulty Level: Beginner
About Kettlebell Exercise: Hold a kettlebell overhead with both hands and bend the elbows to lower it behind the head. This isolates the triceps and strengthens the back of the arms. A slow and controlled motion yields best results. Ideal for toning and muscle definition.
13. Kettlebell Figure 8 Exercise
Primary Muscles Worked: Shoulders, Upper Back, and Legs
Difficulty Level: Intermediate
About Kettlebell Exercise: Pass the kettlebell between your legs in a figure-eight motion. This dynamic drill targets the shoulders, arms, core, and legs. It improves coordination, grip strength, and cardiovascular endurance. A fun way to boost agility and power.
14. Kettlebell Russian Twist Exercise
Primary Muscles Worked: Core
Difficulty Level: Beginner
About Kettlebell Exercise: Sit on the floor, lean back slightly, and twist your torso side-to-side while holding a kettlebell. This move directly targets the obliques and the entire core. It’s excellent for building rotational strength and definition. Can be performed slowly or rapidly.
15. Turkish Get-Up Kettlebell Exercise
Primary Muscles Worked: Full Body
Difficulty Level: Intermediate
About Kettlebell Exercise: A complex, full-body movement where you rise from lying down to standing while holding a kettlebell overhead. It trains mobility, core stability, balance, and shoulder strength. Each stage of the lift challenges coordination and control. A true functional strength exercise.
Editor’s Picks for the Best Kettlebell Exercises
While all 15 kettlebell movements on this list are powerful additions to your workout routine, a few stand out as top-tier choices. The Russian Kettlebell Swing is a foundational move that combines strength, cardio, and power, making it perfect for nearly every skill level. For full-body coordination and challenge, the Turkish Get-Up is a top editor pick that improves mobility and overall functional strength. Lastly, the Kettlebell Thruster is a great full-body movement for those looking to elevate heart rate and build muscle simultaneously. These exercises are the most efficient and dynamic ways to maximize your kettlebell training.
Frequently Asked Questions About Kettlebell Workouts
What size kettlebell should I start with?
For beginners, women often start with a kettlebell between 8–12 kg (18–26 lbs), while men typically begin with 12–16 kg (26–35 lbs). It’s best to choose a weight that challenges you without compromising your form.
Can I lose weight with kettlebell exercises?
Yes! Kettlebell workouts combine strength and cardio, which can burn calories, increase muscle tone, and speed up your metabolism. Moves like swings, thrusters, and figure-8s are excellent for fat loss.
How often should I do kettlebell workouts?
Most people benefit from doing kettlebell workouts 2–4 times a week, depending on your fitness level and goals. Be sure to allow for proper recovery between sessions to avoid overtraining.
Are kettlebell exercises good for building muscle?
Absolutely. Kettlebell training can effectively build lean muscle, especially when performed with progressive overload. Compound exercises like squats, presses, and snatches are particularly effective for muscle growth.
Tips for Maximizing the Best Kettlebell Exercises
To get the most out of your kettlebell workouts, focus on proper form before increasing weight or reps. Start slow, especially with complex movements like the Turkish Get-Up or Snatch. Incorporate variety by rotating through different movements to target different muscle groups and avoid plateaus. Also, consider pairing kettlebell exercises with bodyweight movements (like push-ups or burpees) for a balanced, high-intensity session. Finally, track your progress—whether through reps, weight lifted, or form improvements—to stay motivated and see real results. The versatility of kettlebells makes them one of the most adaptable tools in your fitness arsenal.
Best Kettlebell Exercises Conclusion
Kettlebell exercises are becoming increasingly popular for a good reason—they work! Kettlebells can help you burn fat, tone your body, and improve your strength. Whether you’re a beginner or an experienced exerciser, there’s a kettlebell exercise that can help you meet your fitness goals.
The other great thing about kettlebell exercises is that they can be done pretty much anywhere. So even if you can’t make it to the gym, with a kettlebell or two, you can do all of these exercises at home, at the park, or wherever you want.
If you want to look your best while performing any of these exercises, make sure to visit our list of the best activewear brands. And of course, it is critical that you also fuel your body correctly as well, so make sure to check out our lists of the best workout supplements and best pre-workout supplements.
Is there a kettlebell exercise that you like and don’t already see on the list? If so, please feel free to comment below and share it with everyone.
