11 Kettlebell Workouts You Can Do at Home to Build Strength

Kettlebell workouts are strength-training exercises that revolve around the kettlebell, 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 one hundred pounds. Kettlebells are commonly featured in strength-training routines, weight-training programs, and weightlifting sports. Others add a dose of cardio as part of high-intensity interval training (HIIT). Kettlebell workouts typically use a single kettlebell or pair of kettlebells to build whole-body strength.

You don't need a personal trainer to do a full-body workout. With the right equipment and the proper form, kettlebell training exercises will help you build muscle and strength in your entire body.

1. 1. 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.
2. 2. 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.
3. 3. 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 for your desired number of reps. You can also add the kettlebell snatch movement pattern to a basic squat for an added challenge to your upper body and biceps.
4. 4. 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.
5. 5. Kettlebell thruster: The kettlebell thruster, also known as the KB thruster, is a compound exercise that combines the movement patterns of a squat and shoulder press. Perform kettlebell thrusters by grabbing a kettlebell and holding it at chest height. Lower your body by flexing your knees and hips until you end in a goblet squat position. As you stand, raise the kettlebell overhead with a push press movement. Much like dumbbell thrusters and barbell thrusters, kettlebell thrusters can increase your heart rate, burning calories and building strength for other compound exercises like deadlifts and lunges.
6. 6. 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.
7. 7. 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.
8. 8. 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 to shoulder height.
9. 9. Kettlebell press: Perform the kettlebell press, a type of overhead press, by first standing with your feet hip-width apart. Then hold a kettlebell in a rack position before 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.
10. 10. 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.
11. 11. Russian twist: Russian twists activate the abs and obliques to help build core strength. 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.

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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