Top 10 Kettlebell Exercises for Full-Body Strength

Kettlebells are among the most versatile tools in strength training. Unlike traditional dumbbells, their unique design enables dynamic, full-body movements that build strength, endurance, and coordination.

 Whether you’re setting up a home gym or refreshing your kettlebell fitness routine, mastering a few fundamental kettlebell exercises can help you develop power, stability, and cardiovascular fitness. 

This guide highlights the 10 best kettlebell exercises with step-by-step instructions, form tips, and sample workout routines for every fitness level—from beginners using an 8kg kettlebell to advanced lifters training with 20kg kettlebell and beyond.

The 10 Best Kettlebell Exercises

1. Kettlebell Swing

The swing is the foundation of kettlebell training and primarily targets your posterior chain (glutes, hamstrings, and lower back) while also engaging your core and shoulders. A beginner might start with an 10kg kettlebell for this movement.

How to perform:

1. Stand with feet slightly wider than hip-width, kettlebell on the floor about 12 inches in front of you

2. Hinge at the hips (not the knees), push your hips back, and grab the handle with both hands

3. Hike the kettlebell back between your legs like a football snap

4. Explosively drive through your hips to propel the kettlebell forward to chest height

5. Let the kettlebell swing back down between your legs, maintaining a hinged position

6. Repeat for the desired number of reps, keeping your arms straight throughout

2. Goblet Squat

This squat variation is excellent for building leg strength while maintaining an upright torso position that's easier on the lower back than traditional barbell squats. A solid 12kg kettlebell is a great starting weight.

How to perform:

1. Hold the kettlebell by the horns (sides of the handle) at chest height, elbows tucked

2. Stand with feet slightly wider than shoulder-width, toes pointed slightly outward

3. Lower into a squat by pushing your hips back and bending your knees

4. Keep your chest up and elbows inside your knees at the bottom position

5. Drive through your heels to return to standing

6. Squeeze your glutes at the top

3. Turkish Get-Up

This complex movement challenges your entire body through multiple planes of motion, building stability, coordination, and total-body strength.

How to perform:

1. Lie on your back with a kettlebell next to your right shoulder

2. Roll toward the kettlebell and grab it with your right hand, pressing it toward the ceiling

3. Bend your right knee, placing your foot flat on the floor

4. Prop yourself up onto your left elbow, then your left hand

5. Lift your hips and thread your left leg back to a kneeling position

6. Stand up from the kneeling position, keeping the kettlebell overhead

7. Reverse the entire sequence to return to the starting position

8. Complete all reps on one side before switching

4. Kettlebell Clean

The clean brings the kettlebell from the floor to the rack position (resting against your forearm at shoulder height) in one smooth motion. Training with a 16kg kettlebell for this exercise is a common intermediate goal.

How to perform:

1. Start in the same position as a swing, with the kettlebell on the floor in front of you

2. Hike the kettlebell back between your legs

3. Drive through your hips as you would for a swing

4. As the kettlebell rises, pull your elbow back and rotate your hand under the bell

5. Catch the kettlebell in the rack position against your forearm

6. Lower back to the starting position and repeat.

5. Kettlebell Press

A fundamental upper-body pressing movement that builds shoulder strength and stability.

How to perform:

1. Clean the kettlebell to the rack position

2. Keep your forearm vertical and your wrist straight

3. Press the kettlebell overhead by extending your arm

4. At the top, your arm should be next to your ear with the kettlebell directly over your shoulder

5. Lower the kettlebell back to the rack position with control

6. Complete all reps before switching sides

6. Kettlebell Row

This pulling exercise targets your back muscles, particularly the lats, rhomboids, and traps.

How to perform:

1. Place one hand on a bench or sturdy surface for support

2. Hold the kettlebell in the opposite hand with your arm extended toward the floor

3. Pull the kettlebell toward your hip, driving your elbow back and up

4. Keep your elbow close to your body throughout the movement

5. Lower the kettlebell with control and repeat

6. Complete all reps before switching sides

7. Kettlebell Deadlift

A safer introduction to deadlifting mechanics than a barbell, the kettlebell deadlift builds posterior chain strength with a more manageable load.

How to perform:

1. Place the kettlebell on the floor between your feet

2. Stand with feet hip-width apart, toes pointed forward

3. Hinge at your hips, push your glutes back, and grip the kettlebell handle

4. Keep your chest up, shoulders back, and core braced

5. Drive through your heels and squeeze your glutes to stand up

6. Lower the kettlebell back to the floor with control and repeat

8. Kettlebell Snatch

An explosive movement that develops power and cardiovascular endurance while working nearly every muscle in your body.

How to perform:

1. Start with the kettlebell on the floor in front of you

2. Hike the kettlebell back between your legs

3. Drive explosively through your hips

4. As the kettlebell rises, pull your elbow high and punch your hand through

5. Lock out your arm overhead as the kettlebell settles into position

6. Lower back down to the starting position in one motion

7. Repeat for reps before switching sides

9. Kettlebell Lunge

Lunges build single-leg strength and improve balance while targeting your quads, glutes, and hamstrings.

How to perform:

1. Hold the kettlebell in the goblet position at chest height

2. Step forward with one leg and lower your back knee toward the floor

3. Your front shin should be vertical with your knee tracking over your toes

4. Push through your front heel to return to standing

5. Alternate legs or complete all reps on one side before switching

10. Kettlebell Halo

This mobility and stability exercise warms up your shoulders while engaging your core.

How to perform:

1. Hold the kettlebell upside down by the horns at chest height

2. Circle the kettlebell around your head, keeping it close to your body

3. Your elbows should bend as you move the kettlebell behind your head

4. Complete the circle and reverse direction

5. Alternate directions with each rep

Build Your Strength with Quality Equipment

Consistent kettlebell training delivers noticeable results—stronger muscles, better endurance, and improved mobility. It all begins with reliable equipment.

At Home Gym Deals, we offer premium kettlebells from 8kg kettlebell to 20kg kettlebell+, built for durability and comfort. Each kettlebell features an ergonomic handle for secure grip during high-rep workouts and solid construction for long-lasting use.

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