20 Best Kettlebell Workouts of Perpetuity

The 20 Best Kettlebell Workouts of All Time

Kettlebell exercises can make your gym and home workouts exponentially more effective. We could also claim that this equipment makes your workouts easier, but that’s not true. Kettlebells are a versatile piece of fitness equipment that offers perhaps the most versatility of any other piece of equipment, making them suitable for every athlete regardless of ability level.
“Due to the unique design, basic pushing and pulling movements can be performed by gripping the kettlebell’s handles, just as you would a dumbbell for presses and deadlifts,” says Steve Cotter, Director and President of the International Kettlebell and Fitness Federation. “The space between the handles allows you to perform high-repetition exercises, such as snatches, which will get your heart rate up and burn calories quickly. Its balanced center of gravity allows you to repurpose nearly any lift, making movements like kettlebells cleaner, harder to press, and more grip-intensive.”

1. Kettlebell Swings

Stand with your feet shoulder-width apart and your knees slightly bent. Start by holding the kettlebell in an overhand grip with both hands, placing it between your legs. Look forward. Keeping your lower back arched, bend your hips back until the kettlebell is between and behind your legs. Squeeze your glutes to extend your hips and lift the weight. Your arms shouldn’t be doing the work. Let the weight swing between your legs as you bend your hips and bend your knees slightly. Extend your knees and hips to reverse the force, then quickly start the next rep.

2. Kettlebell Press

Lift the kettlebell to your shoulders. Now, instead of pushing the kettlebell immediately, bend your knees and push through your heels (essentially jumping) to reverse the motion and lift the kettlebell overhead.

3. Kettlebell Snatch

Place the kettlebell between your feet. Grab the handles with one hand, then bend your knees and push your hips back. To get into the starting position, look straight ahead, swing the kettlebell back between your legs, and quickly turn around. Push through your hips, lifting the kettlebell up (this should be one quick motion). As the kettlebell accelerates and rises, rotate your hands (with your hands facing forward) and shoulders to hit it straight up. Lock the weight overhead. Return the kettlebell to the starting position between your legs. Keep the movement continuous.

For the double kettlebell snatch, place two kettlebells behind your feet. Bend your knees and kick back to pick them up, one in each hand. Swing them between your legs with force, then reverse, using your mind to push and hold them overhead in one swift motion. (Choose two lighter kettlebells for the double kettlebell snatch.)

4. Kettlebell Press

Lift the kettlebell to your shoulders. From this position, keep your eye on the kettlebell, pushing up and out until it’s secured overhead.

5. Swing to the Rack

Stand with your feet shoulder-width apart and place the kettlebell between your feet before you start. Grab the kettlebell with your right hand, hinge at your hips and pull the kettlebell back (A), then perform a single-arm swing.

6. Kettlebell Front Squat

Lift both kettlebells to your shoulders. Make sure to drive with your hips and rotate your hands/wrists so your hands face inward. Look straight ahead and squat as low as you can, pushing your knees out. Pause at the end of the movement, keeping your chest lifted and your torso straight. Drive through your heels to stand back up.

7. Kettlebell Clean

Take a kettlebell with a loose grip; your thumbs should be pointing behind you and toward your legs. To clean the kettlebell, inhale, then drive through your hips and pull the kettlebell up, rotating the handle around your fingers into a secure position. Be careful not to bend or rotate the kettlebell so that it presses against your forearm (you shouldn’t get swollen doing this exercise).

8. Kettlebell Walking Swing to Deadlift

Start with your feet hip-width apart and the kettlebell about a foot in front of your feet. Pick up the kettlebell and pull it back between your legs (A), swing it up until it is parallel to your face (B), and then lower it back to the ground. Jump forward with your feet and then deadlift. Return the kettlebell to the ground and jump back 1 time.

9. Kettlebell Overhead Squat

Lift the kettlebell with one arm. Your wrist should be facing forward as you lift the kettlebell overhead. Now, look straight ahead, bend your knees, and begin to squat while extending your free arm and relaxing (this will keep you balanced). You can also lift the kettlebell overhead with both hands. Make sure to keep your head and chest lifted as you lower, then pause at the end of the movement before lifting back up to the starting position, driving through your heels.

10. Kettlebell Turkish Get-Up

Push your back and grab the kettlebell with your left hand, lifting and locking your arms. Bend your left knee and place your right leg straight on the ground. Then, push off your left foot and roll onto your right hip, lifting with your right arm joint. Lift with your right hand and lift your back off the ground. Next, pull your right leg back into a bent-over position. Your arms should still remain open. From this kneeling position, take a deep breath, tighten your core, and lunge forward to a standing position. Reverse the process, returning to the starting position.

11. Kettlebell Push-Up

Place two kettlebells on the ground. Make sure they don’t slide on the ground; place a towel underneath them, or place them on a mat. Keep them shoulder-width apart; basically, you want them to be the same distance apart as when doing a regular push-up.

12. Alternate side lunges and side lunges

Stand with your feet less than hip-width apart, knees relaxed, core engaged, and the kettlebell inverted on your sternum to start. Lower the kettlebell to your side by rotating it counterclockwise over your head and then lowering it back onto your sternum. Then lunge to the right, drawing your hips toward your left heel and extending your right leg; lift with your right leg, then return, repeating 1 rep.

13. Rotational Reverse Lunge

Hold the kettlebell by the corners and start in a handstand. Step your left foot back into a reverse lunge. Return to standing position with your knees on the floor, rotating the kettlebell counterclockwise. Repeat on the right side, rotating the kettlebell clockwise for 1 rep.

14. Kettlebell Dive Squat

Hold the kettlebell with both hands, placing either hand where the base of the kettlebell meets the handle (also known as the angle). Squat down, then stand on your tiptoes. Gently return to a squat position, making sure not to put too much pressure on your knee.

15. Suitcase Split Squat

Start in a split squat position with your left foot in front and the kettlebell in your right hand. Keeping your core tight, shoulders back, and quads tight, slowly lower your knee to the ground and stand up for 1 rep. Do 10 reps on the left side, then switch sides.

16. Kettlebell Goblet Squat

Hold the kettlebell by the corners (where either part of the handle meets the bottom). Hold the kettlebell close to your chest and lower your body into a squat with your elbows down.

17. Kettlebell Clean and Jerk

Lift the kettlebell to your shoulders. Remember to extend your legs and hips as you pull the kettlebell up, rotating your hands so your palms are facing forward. From this starting position, bend your knees and push through your heels (essentially jumping) to reverse the motion and lift the kettlebell overhead.

18. Kettlebell Rebel Row

Start in a push-up position with a kettlebell under each hand, keeping the handles supporting your weight. Your feet should be wider than normal for balance. Push one kettlebell into the floor while rowing the other up toward your chest. When the kettlebell reaches the top position (close to your side), you should feel your shoulders contract and your arm joints flex. Lower the kettlebell and begin rowing the other kettlebell up in a row.

19. Single-leg Kettlebell Romanian Deadlift

While standing on one leg (on the same side as the hand holding the kettlebell), hold the handle of the kettlebell. When performing a straight-leg deadlift, the free leg should be slightly bent, and the hips should be bent as you extend the lifted leg behind you. Keep the movement controlled and slow to maintain balance (do not use force). Continue to lower the kettlebell until your chest is even with the ground, then return to an upright position and switch sides.

20. Kettlebell Windmill

Start by raising the kettlebell to your chest (the lowest part of the kettlebell should be on the outside of your forearm). Now, press, press, or jerk the kettlebell overhead. Extend your arms and keep the kettlebell straight with your hips, wrists, and shoulders so that the major muscles in your back can support the weight. If the kettlebell is in your right hand, move your foot away from the weight (left side), keep your back leg (right leg) to the right, and thrust your butt out. Start moving your free hand down the inside of your left leg. Inhale, fold your body side to side and slightly forward (pushing your back hips outward). Try to touch the fingers of your empty left hand to the ground. Exhale and stand up straight—keeping your eyes on the kettlebell. As you adjust to the range of motion (touching the floor with your fingers), continue touching the floor with your hands.

Kettlebell exercises can dramatically improve your gym and home workouts. Now, instead of pressing the kettlebell quickly, bend your knees and then counter-move through your heels (i.e. jump) and lift the kettlebell overhead.