22 Kettlebell Exercises to Try

Kettlebells can be a little intimidating if you’re not familiar with how to use them. But, with a few simple moves and the right weight you can swing your way to some seriously strong arms, shoulders, abs, and more. The experts at Greatist developed 22 kettlebell exercises for beginners through expert kettlebell users.

Before you begin

• Purchase a CanDo® Vinyl Coated Kettlebell from us or from one of our network of dealers
• Pick the right weight for your fitness level – there is nothing wrong with starting with a lower weight and working your way up
• Reps will depend on fitness and intensity levels. The experts at Greatist recommend aiming for 2-5 sets of 10-30 reps with good form
• Check with your primary care physician before beginning a new workout routine

1. Russian kettlebell swing – stand up straight with your feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping your palms face down and your arms in front of your body. Maintain a slight bend in your knees and drive the hips back, lowering your body (not into a squat). In a fluid motion, explosively drive the hips forward while swinging the kettlebell. Keep your glutes and core engage throughout the movement. This motion should come from the hips, not the arms. Lower the weight back between your legs and repeat.
2. Single-arm kettlebell swing – this movement is similar to the one described above, but uses one hand at a time. Swing the kettlebell with one arm but perform the movement with the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs and repeat.
3. Two-arm kettlebell row – grab two kettlebells for this move. Make sure they are both the same weight. Place the kettlebells in front of your feet and bend your knees slightly. Bend over to grab the kettlebells. Pull them towards your stomach while keeping your elbows close to your body. Keep your back straight. Lower the weights and repeat
4. Kettlebell figure eight – start with your legs slightly wider than hip-width apart. Lower yourself into a quarter squat positon. Grab the kettlebell with your left hand and swing it around the outside of the left leg then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, but remember to switch halfway through your rep.
5. Kettlebell goblet squat – begin standing up straight holding the kettlebell in front of your chest with both hands, keeping the elbows closes to the body. Start performing a squat. Drive your heels into the ground and push your hips back until your thighs are parallel to the ground. Return to the standing position and repeat.
6. Kettlebell high pull – start with your feet a bit wider than shoulder-width apart and turn your toes out 45 degrees. Place the kettlebell on the ground between both legs and begin to squat while keeping your core engaged. Grip the kettlebell with one hand. Using force from your hips, push through the heels to rise to a standing position pulling the kettlebell upwards while the elbow drives up. Lower back down to the starting position and switch arms.
7. Kettlebell lunge press – stand up straight while holding the kettlebell in front of your chest with two hands, arms bent, and palms facing one another. Lunge forward with one leg while raising the kettlebell overhead with the opposite arm. Return to standing and return the kettlebell to the chest. Repeat on the other leg.
8. Kettlebell sumo high-pull – start with the kettlebell between your feet and your feet set slightly wider than hip-distance apart. Grab the handle of the kettlebell with both hands and your knees bend and hips back. Pull the kettlebell to the shoulders while the knees straighten and elbows rise. The force should be coming mostly from your hips and your arms should pull at the very end. Keep your core engaged the whole time. Move the weight back down to the starting position and repeat.
9. Kettlebell Russian twist – sit with your legs bent and feet flat on the floor about kip-distance apart. Hold the kettlebell with both hands close to your chest. Lean back to a 45-degree angle so your feet are off the floor. Rotate your torso from left to right be twisting at the waist and swinging the kettlebell across your body.
10. Kettlebell windmill – hold the kettlebell in your right hand and angle your feet about 45 degrees away from your right arm. Raise the kettlebell overhead. Lock your arm and keep your eyes on the weight. Shift your weight onto the right leg and begin bending forward at the waist. Keep your right arm extended overhead as your body bends forward and your left arm is pointed toward the ground. Keep control as you lift back up.
11. Single-arm kettlebell floor press – lay on the floor with your legs straight. Grab a kettlebell by your side. Your palm should be facing in. Press the weight straight up while rotating the wrist so your palms face your feet at the top. Bring the kettlebell back down to the starting position and repeat.
12. Kettlebell slingshot – start with your feet shoulder-width apart. Hold the kettlebell in front of your body and your arms extended at chest level. Swing the kettlebell behind your back with one hand and then reach back with the opposite hand to grab it, swinging the kettlebell in front of your body. Continue this movement for however many reps you feel comfortable doing and then switch directions.
13. Side step kettlebell swing – grab a kettlebell and start with the basic two-handed swing (move number 1). When the bell is between your feet, step out to the right. When the bell is up bring your left foot to meet your right foot, bringing your legs together. Keep side-stepping for 10 to 15 steps and then head the other way, leading with the left foot.
14. Kettlebell deadlift – stand with the kettlebell between your feet on the floor. Squat down and grab a hold of the handle with both hands, keeping your back flat. Engage your core, tighten your glutes, and keep your arms extended as your body rises up lifting the kettlebell off the floor.
15. Kettlebell clean – start with the kettlebell between your feet. Begin swinging upwards. Shrug your shoulders, pulling the body and kettlebell up to your shoulder. The kettlebell should end in the rack position: resting on your forearm, which is tucked close to the body, fist at your chest. Bring the weight back down to the floor and repeat.
16. Two-arm kettlebell military press – if the move above wasn’t challenging enough, grab two kettlebells and clean them to the rack position. Then, press the kettlebells up while learning forward at the waist so the weights are positioned behind the head. Bring them back down to the shoulders and continue pressing.
17. Single-arm kettlebell split jerk – start my cleaning the kettlebell to the shoulder and finishing with the palm facing forward. Bend your knees and press the kettlebell overhead while jumping into a split jerk position. Return to standing while the kettlebell remains overhead. Lower the weight and repeat.
18. Single-arm kettlebell snatch – start with the kettlebell between your feet and your knees bent. Explode if onto your toes pulling the kettlebell until it reaches your chest with your elbow tucked in. from there, bring the weight overhead (be VERY careful to hold onto the kettlebell tightly. You don’t want to drop it on your head). Bring the kettlebell down close to the ground for one rep.
19. Kettlebell power plank with row – start in a plank position, but with your hands grasping two kettlebell handles. Lift one kettlebell so it reaches your hip. Keep your elbow in. Lower the kettlebell back down and repeat with the opposite arm.
20. Kettlebell half get-up – lie down on your back with your legs straight out. Extend your arm straight up with the kettlebell in hand. Bend your left knee and begin to rise with your left arm keeping your body propped up. Sit all the way up and then carefully return to the starting position for one rep.
21. Kettlebell push-up – start in a push-up position and grab a hold of each kettlebell handle. Start doing your pushups and crank out as many as you can.
22. Kettlebell push-up with row – begin in a push up position with the right arm holding the kettlebell. Perform a push up, but when you come back to the starting position lift the right elbow by squeezing the shoulder blades together. Return to the starting position and repeat on the other arm.

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