Kettle Bell Exercises

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Note: Most kettlebell exercises work many bodyparts. The bodyparts listed above are just the
MAIN bodypart that an exercise will work.
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Use this section to find all kettlebell exercises for a specific bodypart. Learn about the anatomy
of each bodypart here.
Front Side
Neck
Traps (trapezius)
Shoulders (deltoids)
Chest (pectoralis)
Triceps (triceps brachii)
Biceps (biceps brachii)
Forearm (brachioradialis)
Abs (rectus abdominis)
Quads (quadriceps)
Back Side
Forearm (brachioradialis)
Biceps (biceps brachii)
Shoulders (deltoids)
Triceps (triceps brachii)
Traps (trapezius)
Lats (latissimus dorsi)
Middle Back (rhomboids)
Lower Back
Glutes (gluteus maximus and medius)
Hamstrings (biceps femoris)
Calves (gastrocnemius)
Note: Most kettlebell exercises work many bodyparts. The bodyparts listed above are just the
MAIN bodypart that an exercise will work.
2
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0ain Muscle Worked: Abdominals
2ther Muscles Worked: Hamstrings,Shoulders, Glutes
(quipment: Kettlebells
0echanics Type: Compound
7LSV Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keeping
the kettlebell locked out at all times, push your butt out in the direction of the locked out
kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five
degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a
second and reverse the motion back to the starting position.
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0ain Muscle Worked: Chest
2ther Muscles Worked: Triceps, Abdominals, Shoulders
7LSV Lie on the floor with two kettlebells next to your shoulders. Position one in place on your
chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower
the kettlebell and repeat on the opposite side.
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0ain Muscle Worked: Hamstrings
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2ther Muscles Worked: Lower Back,Traps, Calves
7LSV Place two kettlebells between your feet. To get in the starting position, push your butt
back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other
kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
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0ain Muscle Worked: Shoulders
2ther Muscles Worked: Triceps
7LSV Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press
one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately
press with the kettlebell with your other arm.
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0ain Muscle Worked: Lats
2ther Muscles Worked: Biceps
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7LSV Place two kettlebells between your feet. Bend your knees slightly and push your butt out
as much as possible. As you bend over to get into the starting position. Grab both kettlebells.
Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the
working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the
kettlebell with your other arm.
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2ther Muscles Worked: Abdominals
7LSV Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced.
Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell
from the shoulder.
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7LSV Get into the top position of the pushup holding on to two kettlebells that are less than
shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the
kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At
the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.
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0ain Muscle Worked: Forearms
2ther Muscles Worked: Biceps, Shoulders
7LSV Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell
back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as
possible and raise the kettlebell to your shoulder.
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2ther Muscles Worked: Triceps, Quadriceps, Calves
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7LSV Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion
rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells
are locked out, lower the kettlebells to your shoulders and repeat.
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2ther Muscles Worked: Shoulders
7LSV Place two kettlebells behind your feet. Bend your knees and sit back to pick up the
kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive
through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
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2ther Muscles Worked: Calves, Shoulders, Glutes
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7LSV Place two kettlebells between your feet. Push back with your butt and bend your knees to
get into the starting position. Make sure that your back is flat and look straight ahead. Swing the
kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your
hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your
legs and repeat.
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2ther Muscles Worked: Hamstrings, Shoulders, Glutes
7LSV Works mainly the obliques. Place a kettlebell in front of your front foot and clean and
press a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at all
times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a
forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you can
pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to
the starting position.
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7LSV Lie on the floor and position a kettlebell for one arm to press. While you press the
kettlebell, turn and pivot with one leg in order to increase the range of motion. Imagine that you
are trying to push yourself through the floor for added stability and increased strength.
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0ain Muscle Worked: Quadriceps
2ther Muscles Worked: Calves, Glutes
7LSV Clean two kettlebells to your shoulders and take a stance that you find comfortable for
your body type. As you squat down, push your butt out. Looking straight ahead at all times,
squat as low as you can and pause at the bottom. Rise back up and repeat.
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7LSV This press resembles the Arnold press and is more common in gyms. Looking straight
ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press
the kettlebell behind your head and lean forward slightly at the top for a stronger lockout.
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2ther Muscles Worked: Calves, Glutes
7LSV Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one
leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times.
Hold the bottom position for a second and then stand up. Lower yourself again and repeat.
Make sure to do the same amount of repetitions for both legs.
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2ther Muscles Worked: None
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7LSV Works the obliques and your core. Place one kettlebell between your legs and take a
comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a
kettlebell and pass it to your other hand between your legs. Go back and forth for several
repetitions.
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2ther Muscles Worked: Quadriceps,Calves,Shoulders
7LSV Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell
locked out at all times, pivot to the opposite side and use your non- working arm to assist you in
driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse
the motion back to the starting position and repeat.
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2ther Muscles Worked: Quadriceps, Calves, Shoulders
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7LSV Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell
locked out at all times, pivot to the opposite side and use your non- working arm to assist you in
driving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowly
stand up. Reverse the motion back to the starting position and repeat.
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2ther Muscles Worked: Hamstrings, Shoulders, Glutes
7LSV Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keeping
the kettlebell locked out at all times, push your hip out in the direction of the locked out
kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower
yourself until you can touch the floor in the opposite direction. Pause for a second and then
reverse the motion back to the starting position.
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2ther Muscles Worked: Lower Back, Traps
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7LSV Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your
butt back and keep your eyes looking forward. Bring the kettlebell straight up using body
momentum (don’t even think about trying to curl it). Drive through with the hips and raise the
kettlebell to your shoulder.
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7LSV Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight
up toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you are
trying to push yourself through the floor for added stability and increased strength.
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7LSV Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion
rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once
the kettlebell is locked out, stand upright to complete the exercise.
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7LSV Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it is
locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Make
sure to contract your lat, butt, and stomach forcefully for added stability and strength.
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7LSV Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and then
lower the kettlebell back to your shoulder. Make sure to contract your lat, midsection, and butt
for added stability and increased strength.
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2ther Muscles Worked: Quadriceps, Calves
7LSV Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion
rapidly. Use the momentum from the legs to drive the kettlebell overhead. Once the kettlebell is
locked out, lower the weight to your shoulder and repeat.
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7LSV Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a
kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow
on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all
times.
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2ther Muscles Worked: Lower Back, Traps, Calves
7LSV Place a kettlebell between your feet. Bend your knees and push your butt back to get in
the proper starting position. Look straight ahead and swing the kettlebell back between your
legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell
towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder
open your hand and punch through straight overhead.
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2ther Muscles Worked: Hamstrings, Shoulders
16
7LSV Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The
second your drive the weight up, go into the bottom position of a lunge to get under the
kettlebell. Make sure to work both sides.
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2ther Muscles Worked: Hamstrings, Shoulders
7LSV Place one kettlebell between your feet. Snatch the weight overhead and get under the
weight by going into the bottom position of a lunge to get under the kettlebell. Make sure to work
both sides.
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2ther Muscles Worked: Quadriceps, Hamstrings
17
7LSV Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. The
second the kettlebell passes your forehead, jump off of the ground and stomp your feet into the
floor. Stand upright back to the starting position and repeat. Make sure to work both sides.
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7LSV Place one kettlebell between your feet. Push back with your butt and bend your knees to
get into the starting position. Make sure that your back is flat and look straight ahead. Swing the
kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your
hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and
repeat. Switch arms with each set.
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2ther Muscles Worked: Quadriceps, Shoulders
18
7LSV Place one kettlebell between your feet. Grab the handle with one hand and raise the
kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw
the kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to the
floor and repeat. Make sure to work both arms.
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7LSV Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell
locked out overhead, push your butt out and squat as low as possible. Pause at the bottom
position for a second before rising back to the top. Repeat for several reps and then switch
arms.
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7LSV Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the
clean position. Press the kettlebell up and out until it is locked out overhead. One of the major
benefits of this exercise is that you cannot lean back and bring your pecs into the movement.
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2ther Muscles Worked: Quadriceps, Shoulders
7LSV Place one kettlebell between your feet. Grab the handle with both hands and raise the
kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palms of your hands.
Throw the kettlebell out in front of you and catch the handle with both hands. Take the kettlebell
to the floor and repeat.
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2ther Muscles Worked: Quadriceps, Hamstrings, Abdominals
20
7LSV Clean two kettlebells two your shoulders. Pop your pelvis out so that the kettlebells are
resting on your midsection. Pop the kettlebells up to your forehead using your legs and
immediately get under the kettlebells. Stand upright to finish the jerk and repeat.
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2ther Muscles Worked: Triceps, Forearms
7LSV Clean two kettlebells two your shoulders. Press one kettlebell and lean to the opposite
side. Lower the kettlebell and immediately press the other kettlebell. Again lean to the opposite
side. Make sure to do the same amount of reps on both sides.
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2ther Muscles Worked: Lower Back, Traps, Calves
21
7LSV Place two kettlebells between your feet. To get in the starting position, push your butt
back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the
kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.
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7LSV Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion
rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again
and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the
exercise.
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22
7LSV Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells
pass your head, lean into the weights so that the kettlebells are racked behind your head. Make
sure to contract your lats, butt, and stomach for added stability.
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7LSV Place two kettlebells between your feet. Bend your knees slightly and then push your butt
out as much as possible as you bend over to get in the starting position. Grab both kettlebells
and pull them to your stomach. Lower and repeat.
23

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