Kettlebell Workout Guide: 10 Kettlebell Exercises

A kettlebell is a ball-shaped weight with a flat bottom and a handle on top. Kettlebells are typically made of steel or cast iron and come in weights ranging from five to 100 pounds. Kettlebells are commonly featured in strength-training and weight-training programs, aerobics, weightlifting sports, and high-intensity interval training (HIIT).

Although kettlebell exercises and dumbbell exercises activate similar muscle groups, there are a few key differences between them.

• Center of gravity: The center of gravity of a dumbbell is fixed in the palm of your hand. With a kettlebell, the center of gravity falls below your hand and can change depending on your movements. Since the kettlebell is more mobile in your hands than a dumbbell, using it can help improve your grip strength.
• Range of motion: In dumbbell exercises, you want to use slow, controlled movements and avoid creating momentum. Kettlebell exercises rely on movements that create momentum to target the muscles required for deceleration and stabilization. As a result, most kettlebell exercises are also full-body exercises.
• Versatility: Dumbbell exercises target specific muscles and are great for building strength—especially in your upper body. By contrast, kettlebell exercises typically target your whole body, helping you build power and endurance in addition to strength. Some kettlebell exercises are designed to keep your heart rate up and provide a cardio workout.

Consider the benefits of regularly practicing kettlebell exercises.

1. 1. Kettlebells can provide a full-body workout. Holding a kettlebell while performing exercises like lunges and squats will build muscles in your lower body—such as your glutes and hamstrings—while activating your core and upper arms.
2. 2. Kettlebell movements help with muscle memory. Specifically, kettlebell movements train the muscles your body uses to bring itself to a stop (deceleration). Since most injuries tend to happen when you're moving quickly, kettlebell training can help you avoid injuries by training your body to decelerate in a controlled manner.
3. 3. Kettlebells can help with core strength and stability. Kettlebell workouts activate your lower back muscles and core, strengthening those muscle groups and improving overall functionality.

Master these kettlebell movement patterns with light weights first before moving on to heavier weights.

1. 1. Kettlebell swing: Kettlebell swings are one of the best kettlebell exercises for building muscle throughout your upper body and lower body—especially in your glutes, hamstrings, calves, and lower-back muscles. There are many different variations of the kettlebell swing, but the basic pattern involves gripping a kettlebell handle with both hands and thrusting your hips forward to drive the kettlebell in an upward motion.
2. 2. Kettlebell snatch: The kettlebell snatch is a single-arm exercise in which you lower a kettlebell between your legs, swing it into an overhead position, and hold it there before repeating the movement. You can also add the kettlebell snatch movement pattern to a basic squat for an added challenge to your upper body and biceps.
3. 3. Kettlebell deadlift: Kettlebell deadlifts work the posterior chain, a group of muscles that includes the glutes, lower back muscles, trapezius, hamstrings, and the erector spinae muscles. Perform a kettlebell deadlift by starting in a standing position and gripping the kettlebell with both hands. Hinge your hips to lean your upper body forward, keeping your legs straight, before returning to an upright position.
4. 4. Kettlebell clean: Perform a kettlebell clean by lifting the kettlebell from the floor with one hand and moving it into a rack position (resting against the crook of your arm) in one smooth movement.
5. 5. Kettlebell press: Perform the kettlebell press, a type of overhead press, by first holding a kettlebell in a rack position, then using one arm to lift and hold the kettlebell above your head. You can combine the kettlebell clean and press movements for a combination workout.
6. 6. Turkish get-up: To perform Turkish get-ups with a kettlebell, start by lying on your back with the kettlebell in one hand fully extended above your head. Slowly lift your body into a side plank position, keeping the kettlebell above your head at all times. Transition from a side plank into a lunge, then stand all the way up, keeping your feet shoulder-width apart.
7. 7. Russian twist: To perform a Russian twist with a kettlebell, start by sitting on the floor with your back straight, knees bent, and feet flat. Hold the kettlebell at your chest level and lean back, maintaining a 45-degree angle between your upper body and thighs. Twist from left to right, moving the kettlebell across your body as you twist.
8. 8. Kettlebell windmill: To perform windmills with a kettlebell, start by standing in a wide stance. Hold a kettlebell above your head with your right hand, keeping your left shoulder down while engaging your core. Reach down to touch the floor in front of you with your left hand, being sure to keep the kettlebell overhead with your right hand as you bend down.
9. 9. Kettlebell lunge: There are various forms of lunges, but the basic pattern involves holding a kettlebell close to your chest with both hands, stepping forward with your right leg, and lowering your left knee until it almost touches the ground. Return to the starting position and repeat the move, this time stepping forward with your left leg and lowering your right knee.
10. 10. Kettlebell goblet squat: Perform kettlebell goblet squats by holding a kettlebell in front of your chest with both hands as you lower yourself into a squat position. The goblet squat provides a great way to build strength for a more intense exercise like a front squat or back squat—both of which use heavier barbells.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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