29 Killer Kettlebell Workouts

November 24, 2015

29 Killer Kettlebell Workouts


  • Kettlebells are very versatile and can be used for any muscle group or exercise objective.
  • They can be used in conjunction with anyone your workout routines for a full body workout.
  • Kettlebell exercises are great for beginners and the experienced because they are simple, safe and effective.

If you want to pack on more muscle and get ripped faster, start using kettlebells. Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability. Because of its shape, you can push, pull, and swing the kettlebell like nothing else and unlock a whole new kind of workout that would be impossible with the tools you have now.

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Follow these 29 of the best kettlebell workouts to add more muscle, melt more fat, boost your endurance, and move better.

  1. The Swing

    This is truly a two-in-one workout. Meaning you will both engage your muscles in strength training and at the same time your heartrate will be up, because of the cardiovascular aspect of it. This Russian-style kettlebell exercise is no joke! Check out this website and give it a try.
  2. The Windmill

    This one is great for targeting multiple muscle groups at the same time. This powerhouse exercise targets your shoulders, back, abs, obliques, and hips. Follow this link to learn more about this all-in-one kettlebell exercise!
  3. Single-Leg Kettlebell Deadlift

    Hold a kettlebell in one hand to do this single-leg deadlift; remember to bend at the waist while keeping your back straight and control your movements as you raise back up. Deadlifts are a very important exercise for correcting posture, and building core stability. Check out this website to learn more about this killer exercise.
  4. Kettlebell Push Press

    The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps. It’s also great for building tremendous core stability by making you focus on generating power from your lower body. This will transfer up the kinetic chain and out through your arms, which is important in every sport. Check out number 3 for more information. push press squat with kettlebell
  5. Single-Arm Front Squat

    Doing squats with a barbell usually puts a lot of stress on your wrists and over time you could do some real damage. With kettlebells, your wrists stay in a safe, neutral position. What makes this one so hard is the fact that you are doing this exercise with only one leg.
  6. Bent Row

    The bent over row teaches you how to bend at the hips (as opposed to the waist.) This is necessary to be able to safely and effectively execute proper form on any exercise that involves bending over. By adding this one to your workout routine, you will see results in no time! Follow this link to learn more about this one.
  7. Kettlebell Clean

    Cleans are tremendously effective in burning calories and body fat, which helps you achieve a lean physique including impressive muscle definition and size. They are also great for building speed and power. Check out this website and give this one a try!
  8. Goblet Squat

    The goblet squat is one of the most idiot-proof ways to learn and reinforce the basic squatting movement pattern. It also requires you to get a deep squat rather than cutting it short like most people do when squatting. It's also especially great for those with subpar ankle mobility, poor wrist flexibility, tight lats, injured shoulders, and/or long legs. Check out this video to learn more about this exercise.  goblet squat with kettlebell
  9. Turkish Get-Up

    This exercise moves your shoulder through it’s entire range of motion, all while keeping the arm extended under a static load. With little to no load, they’re both the perfect warmup to an upper body lifting routine and as part of a shoulder rehabilitation program. The get-up portion of the move is also great for strengthening your core as you will be engaging your abs the entire time.
  10. Kettlebell Russian Twists

    The seated Russian twist, once mastered, is one of the simplest exercises that can help you shred your whole abdomen and keep you in top shape. Set aside a few minutes each day to practice this twist, and you will soon feel a lot more confident about your body. Follow this link to learn more about this killer kettlebell exercise!
  11. Snatch

    The snatch is a form of an Olympic lift, which is said to be one of the safest forms of resistance training out there. The snatch is done in six different phases and, if completed correctly, you’ve found the full body workout you’ve been looking for. Check out this website for the more information.
  12. Kettlebell Push-Ups

    To make everyday push-ups more difficult, you can grasp the handles of two kettlebells. This gives you a slightly less stable base and allows you sink down lower for increased range of motion. Follow this link to learn more about this core exercise. woman kettlebell push up
  13. Halo

    This exercise requires full concentration and a team effort from your shoulders, triceps, back, and core to maneuver the unwieldy weight around your head. As a result, you can stay focused, boost intensity, and get the most out of every single rep.
  14. Around the World

    The kettlebell around the world is performed by passing the kettlebell around your waste in large circles, which can be done with various leg positions. The closer your feet are together the more difficult this exercise becomes. Follow this link to learn more out this exercise.
  15. Double Kettlebell Military Press

    Military presses target the anterior deltoid muscle in the front of each shoulder. Several upper-body muscles assist your movements, including the upper pectoral muscles near your collarbone, the deltoids, and the triceps. Give this kettlebell workout a try for the ultimate burn!
  16. Bottoms-Up Kettlebell Walk

    This one is specifically geared towards increasing your forearm muscle strength, which is what you primarily use for gripping. Also, grip strength helps you increase your other lifts. So, by building up the muscle involved with gripping you will see the amount you can lift go up in many different exercises, such as your bench press, military press, and rows. Check out this video for the full explanation of this exercise. kettlebell farmer's carry
  17. Pistol Squat

    Start by holding a kettlebell at your chest with both hands and extending one leg out in front of you. Hinge forward at the hips and bend the knee of your standing leg. Slowly lower into a squat, pushing your butt back and pressing the bell out in front of you at shoulder height. Once your hips are lower than your knees, press through your heel to stand back up, drawing the kettlebell back into your chest.
  18. Kettlebell Plank

    There are many different plank variations, but have you ever tried using a kettlebell? It will make holding yourself up a little harder, but you will be working a large part, because it engages multiple muscle groups simultaneously. Check out this link to learn more about this core kettlebell exercise!
  19. Renegade Kettlebell Row

    This exercise targets your upper back muscles, biceps, and abs all at the same time. Concentrate on keeping your hips in place. Try not to twist your body. Follow this link to learn more about this one.
  20. Alternating Floor Press

    This is a simple variation of the guard press, but by using two separate kettlebells instead of a single barbell it allows you to switch off between arms. This makes it easier to concentrate on perfecting your technique. kettlebell floor press
  21. Kettlebell Lunges

    Kettlebell lunges offer a far deeper strength than the barbell will offer. With the natural pull of the weight directly below the handle of the kettlebell the hamstrings will be stretched a lot more than usual, resulting in a lot more stored energy ready to be used. Check out this website to learn more about this killer exercise!
  22. Side Press

    There are many benefits to doing these bent presses. First, they improve movement, mobility, and strength. Secondly, they are a two-in-one workout that will aid you in building strength and at the same time get your heart rate up for the ultimate cardio workout. Follow this link to learn more about this exercise.
  23. Figure-Eights

    This is a gentle warm-up and a surprisingly good conditioning movement for the legs and core. It involves elements of coordination and body awareness, which makes it challenging and engaging. Check out this website for more information.
  24. Kettlebell Shot Put

    The shot put is a super effective exercise that does it all. It combines large, functional movements in the lower body, rotation through the core, and a powerful shoulder press for the best upper body burn. Check out number 2 on this website for more on this workout.    kettlebell on woman's shoulder
  25. Kettlebell Thrusters

    The kettlebell thruster is a great tool for developing speed and power in a functional, open-chain manner. While the barbell thruster is one of the hallmarks of CrossFit, the kettlebell substitute is a seldom employed tool. If you’re looking for the best full body, strength and condition exercise give this thruster a try!
  26. Half Get-Up

    This one is perfect for anyone wanting to completely work their core. It’s another abdominal-toning kettlebell move, that also targets your arms for an all-over toned upper body. Follow this link for more information on this workout.
  27. Double Clean and Press

    This full body clean and press exercise is the perfect addition to your any workout, because it works so many different body groups. Another benefit is to this one is that you will burn so many calories. Follow this link for ultimate fat shredding kettlebell exercise!
  28. Scotts Press

    This move builds massive core strength while helping your shoulders and legs endure whatever you might throw at them. This is the perfect example of strength meeting balance. Check out this website for more information on this all in one workout.                 scotts press shoulder
  29. Kettlebell Sumo Deadlift

    The deadlift is an incredibly functional hip hinge lift that is excellent for building size and strength in the posterior chain. It can be performed with a variety of implements, one of these being the sumo deadlift. This exercise is optimal for obtaining more glute recruitment while at the same time maintaining a wide stance for hip support.

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