Kettle Bell Exercises

8/8/2019 Kettle Bell Exercises

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Note: Most kettlebell exercises work many bodyparts. The bodyparts listed above are just theMAIN 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 theMAIN bodypart that an exercise will work.


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([HUFLVH'DWD0ain Muscle Worked: Abdominals2ther Muscles Worked: Hamstrings,Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keepingthe kettlebell locked out at all times, push your butt out in the direction of the locked outkettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-fivedegree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for asecond and reverse the motion back to the starting position.

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([HUFLVH'DWD0ain Muscle Worked: Chest2ther Muscles Worked: Triceps, Abdominals, Shoulders(quipment: Kettlebells

0echanics Type: Compound

7LSV Lie on the floor with two kettlebells next to your shoulders. Position one in place on yourchest and then the other. Press one and turn in the direction of the locked out kettlebell. Lowerthe kettlebell and repeat on the opposite side.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings


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2ther Muscles Worked: Lower Back,Traps, Calves(quipment: Kettlebells0echanics Type: Compound

7LSV Place two kettlebells between your feet. To get in the starting position, push your buttback and look straight ahead. Clean one kettlebell to your shoulder and hold on to the otherkettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound

7LSV Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, pressone while holding the other kettlebell stationary. Lower the pressed kettlebell and immediatelypress with the kettlebell with your other arm.

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([HUFLVH'DWD0ain Muscle Worked: Lats2ther Muscles Worked: Biceps(quipment: Kettlebells0echanics Type: Compound


5/23

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7LSV Place two kettlebells between your feet. Bend your knees slightly and push your butt outas 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 theworking arm at the stomach for a second. Lower the kettlebell in the working arm and pull thekettlebell with your other arm.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Abdominals(quipment: Kettlebells0echanics Type: Compound

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 kettlebellfrom the shoulder.

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([HUFLVH'DWD0ain Muscle Worked: Lats2ther Muscles Worked: Biceps(quipment: Kettlebells0echanics Type: Compound


6/23

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7LSV Get into the top position of the pushup holding on to two kettlebells that are less thanshoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold thekettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. Atthe same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

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([HUFLVH'DWD0ain Muscle Worked: Forearms

2ther Muscles Worked: Biceps, Shoulders(quipment: Kettlebells0echanics Type: Compound

7LSV Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebellback forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard aspossible and raise the kettlebell to your shoulder.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps, Quadriceps, Calves

(quipment: Kettlebells0echanics Type: Compound


7/23

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7LSV Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motionrapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebellsare locked out, lower the kettlebells to your shoulders and repeat.

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0ain Muscle Worked: Hamstrings2ther Muscles Worked: Shoulders(quipment: Kettlebells0echanics Type: Compound

7LSV Place two kettlebells behind your feet. Bend your knees and sit back to pick up thekettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drivethrough with your hips and lock the ketttlebells overhead in one uninterrupted motion.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings

2ther Muscles Worked: Calves, Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound


8/23

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7LSV Place two kettlebells between your feet. Push back with your butt and bend your knees toget into the starting position. Make sure that your back is flat and look straight ahead. Swing thekettlebells between your legs forcefully. Quickly reverse the direction and drive though with yourhips taking the kettlebells straight out to chest level. Let the kettlebells swing back between yourlegs and repeat.

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([HUFLVH'DWD0ain Muscle Worked: Abdominals2ther Muscles Worked: Hamstrings, Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Works mainly the obliques. Place a kettlebell in front of your front foot and clean andpress a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at alltimes, push your butt out in the direction of the locked out kettlebell. Turn your feet out at aforty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you canpick up the kettlebell next to your front foot. Pause for a second and reverse the motion back tothe starting position.

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([HUFLVH'DWD0ain Muscle Worked: Chest2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound


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7LSV Lie on the floor and position a kettlebell for one arm to press. While you press thekettlebell, turn and pivot with one leg in order to increase the range of motion. Imagine that youare trying to push yourself through the floor for added stability and increased strength.

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0ain Muscle Worked: Quadriceps2ther Muscles Worked: Calves, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Clean two kettlebells to your shoulders and take a stance that you find comfortable foryour 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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([HUFLVH'DWD0ain Muscle Worked: Shoulders

2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound


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7LSV Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebelllocked out at all times, pivot to the opposite side and use your non- working arm to assist you indriving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowlystand up. Reverse the motion back to the starting position and repeat.

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([HUFLVH'DWD0ain Muscle Worked: Abdominals2ther Muscles Worked: Hamstrings, Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keepingthe kettlebell locked out at all times, push your hip out in the direction of the locked outkettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Loweryourself until you can touch the floor in the opposite direction. Pause for a second and thenreverse the motion back to the starting position.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings2ther Muscles Worked: Lower Back, Traps(quipment: Kettlebells0echanics Type: Compound


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7LSV Place a kettlebell between your feet. As you bend down to grab the kettlebell, push yourbutt back and keep your eyes looking forward. Bring the kettlebell straight up using bodymomentum (dont even think about trying to curl it). Drive through with the hips and raise thekettlebell to your shoulder.

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([HUFLVH'DWD0ain Muscle Worked: Chest2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound

7LSV Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straightup toward the ceiling. Lower the kettlebell back too the floor and repeat. Imagine that you aretrying to push yourself through the floor for added stability and increased strength.

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0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps, Quadriceps, Calves(quipment: Kettlebells0echanics Type: Compound


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7LSV Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motionrapidly. Immediately after the initial push, squat down again and get under the kettlebell. Oncethe kettlebell is locked out, stand upright to complete the exercise.

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0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound

7LSV Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it islocked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Makesure to contract your lat, butt, and stomach forcefully for added stability and strength.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders

2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound


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7LSV Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and thenlower the kettlebell back to your shoulder. Make sure to contract your lat, midsection, and buttfor added stability and increased strength.

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0ain Muscle Worked: Shoulders2ther Muscles Worked: Quadriceps, Calves(quipment: Kettlebells0echanics Type: Compound

7LSV Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motionrapidly. Use the momentum from the legs to drive the kettlebell overhead. Once the kettlebell islocked out, lower the weight to your shoulder and repeat.

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([HUFLVH'DWD0ain Muscle Worked: Lats

2ther Muscles Worked: Biceps(quipment: Kettlebells0echanics Type: Compound


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7LSV Using the example of the left arm, here is how you do a one-arm kettlebell row. Place akettlebell next to your right foot. Place your left foot behind your back and rest your right elbowon your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at alltimes.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings2ther Muscles Worked: Lower Back, Traps, Calves(quipment: Kettlebells0echanics Type: Compound

7LSV Place a kettlebell between your feet. Bend your knees and push your butt back to get inthe proper starting position. Look straight ahead and swing the kettlebell back between yourlegs. Immediately reverse the direction and drive through with your hips. Pull the kettlebelltowards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulderopen your hand and punch through straight overhead.

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([HUFLVH'DWD0ain Muscle Worked: Quadriceps2ther Muscles Worked: Hamstrings, Shoulders(quipment: Kettlebells0echanics Type: Compound


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7LSV Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. Thesecond your drive the weight up, go into the bottom position of a lunge to get under thekettlebell. Make sure to work both sides.

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([HUFLVH'DWD0ain Muscle Worked: Quadriceps2ther Muscles Worked: Hamstrings, Shoulders


7LSV Place one kettlebell between your feet. Snatch the weight overhead and get under theweight by going into the bottom position of a lunge to get under the kettlebell. Make sure to workboth sides.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Quadriceps, Hamstrings(quipment: Kettlebells0echanics Type: Compound


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7LSV Clean one kettlebell to your shoulder. Use your legs to drive the kettlebell overhead. Thesecond the kettlebell passes your forehead, jump off of the ground and stomp your feet into thefloor. Stand upright back to the starting position and repeat. Make sure to work both sides.

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0ain Muscle Worked: Hamstrings2ther Muscles Worked: Calves, Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Place one kettlebell between your feet. Push back with your butt and bend your knees toget into the starting position. Make sure that your back is flat and look straight ahead. Swing thekettlebell between your legs forcefully. Quickly reverse the direction and drive though with yourhips taking the kettlebell straight out. Let the kettlebell swing back between your legs andrepeat. Switch arms with each set.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings2ther Muscles Worked: Quadriceps, Shoulders(quipment: Kettlebells0echanics Type: Compound


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7LSV Place one kettlebell between your feet. Grab the handle with one hand and raise thekettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throwthe kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to thefloor and repeat. Make sure to work both arms.

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([HUFLVH'DWD0ain Muscle Worked: Quadriceps2ther Muscles Worked: Calves, Shoulders, Glutes(quipment: Kettlebells0echanics Type: Compound

7LSV Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebelllocked out overhead, push your butt out and squat as low as possible. Pause at the bottomposition for a second before rising back to the top. Repeat for several reps and then switcharms.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound


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7LSV Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in theclean position. Press the kettlebell up and out until it is locked out overhead. One of the majorbenefits of this exercise is that you cannot lean back and bring your pecs into the movement.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings2ther Muscles Worked: Quadriceps, Shoulders(quipment: Kettlebells0echanics Type: Compound

7LSV Place one kettlebell between your feet. Grab the handle with both hands and raise thekettlebell 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 kettlebellto the floor and repeat.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Quadriceps, Hamstrings, Abdominals(quipment: Kettlebells0echanics Type: Compound


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7LSV Clean two kettlebells two your shoulders. Pop your pelvis out so that the kettlebells areresting on your midsection. Pop the kettlebells up to your forehead using your legs andimmediately get under the kettlebells. Stand upright to finish the jerk and repeat.

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([HUFLVH'DWD0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps, Forearms


7LSV Clean two kettlebells two your shoulders. Press one kettlebell and lean to the oppositeside. Lower the kettlebell and immediately press the other kettlebell. Again lean to the oppositeside. Make sure to do the same amount of reps on both sides.

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([HUFLVH'DWD0ain Muscle Worked: Hamstrings2ther Muscles Worked: Lower Back, Traps, Calves(quipment: Kettlebells

0echanics Type: Compound


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7LSV Place two kettlebells between your feet. To get in the starting position, push your buttback and look straight ahead. Raise the kettlebells straight up as fast as possible and take thekettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.

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0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps, Quadriceps, Calves(quipment: Kettlebells0echanics Type: Compound

7LSV Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motionrapidly driving both kettlebells overhead. Immediately after the initial push, squat down againand get under the kettlebells. Once the kettlebells are locked out, stand upright to complete theexercise.

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0ain Muscle Worked: Shoulders2ther Muscles Worked: Triceps(quipment: Kettlebells0echanics Type: Compound


23/23

7LSV Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebellspass your head, lean into the weights so that the kettlebells are racked behind your head. Makesure to contract your lats, butt, and stomach for added stability.

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0ain Muscle Worked: Lats2ther Muscles Worked: Biceps(quipment: Kettlebells0echanics Type: Compound

7LSV Place two kettlebells between your feet. Bend your knees slightly and then push your buttout as much as possible as you bend over to get in the starting position. Grab both kettlebellsand pull them to your stomach. Lower and repeat.

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Kettle Bell Exercises