6 Kettlebell Exercises Everyone Should Learn

There is something special about kettlebells. It’s just the way it is. It’s almost impossible to compare kettlebells with any other type of weight equipment. Perhaps it’s their round shape or their compactness that makes them so unique. Exactly why, we can’t say.

Our love for these kettlebells comes from how incredibly practical they are to use. Kettlebell exercises generally require minimal space, making them perfect for training wherever we are. It doesn’t matter whether we’re in the living room or at the gym – the workout can be just as good no matter the location.

However, to fully utilize these tools, we first need to go through a phase of technique training. Kettlebells are used in everything from dynamic exercises that require timing and momentum, to static exercises that focus more on control and stability. This means that as practitioners, we need to get accustomed to a broad spectrum of movements with the kettlebells.

Today, we’re going to give examples of six kettlebell exercises that we think everyone should know and master:

• Kettlebell Swing
• Kettlebell Goblet Squat
• Kettlebell Thruster
• Kettlebell Push Press
• Kettlebell Deadlift
• Kettlebell Row

Kettlebell Swing

This is the timeless classic among all kettlebell exercises. The kettlebell swing has a fantastic ability to train our core, forearms, shoulders, legs, and glutes. To master the movement, it’s about finding the right timing – using the hips to drive the kettlebell forward and upward. Note: It’s the hips and core, not the arms, that do the work here. The arms’ job is only to keep the kettlebell on its path.

Kettlebell Goblet Squat

The goblet squat is a challenging variation of a squat where you hold a kettlebell with both hands in front of your chest. For the best grip, you can turn the kettlebell upside down and hold the ball (not the handle) with both hands. The goblet squat is incredibly effective for training the legs, glutes, core, and shoulders. Additionally, it helps you improve hip mobility and maintain better posture during the squat, which will greatly benefit exercises like back squats. Say hello to your new favorite squat.

Kettlebell Thruster

Thrusters are the beloved and somewhat feared offspring of the goblet squat and push press exercises. It starts with a squat with the kettlebell in front of your chest, then directly transitions into a press with the kettlebell overhead. When the kettlebell is overhead with straight arms, the first repetition is complete. After that, simply lower the kettlebell to your chest and start the next rep. Thrusters train almost the entire body and focus heavily on explosiveness. Remember: The more thrusters you do in a row, the faster your heart rate will climb.

Kettlebell Push Press

The kettlebell push press is a dynamic shoulder press where the legs help drive the weight upward. You can perform it with a kettlebell in each hand, one kettlebell in both hands, or one kettlebell in a single hand. If you’re a beginner, it might be helpful to start by holding the kettlebell with both hands on the ball for better control.

Think about slightly bending your knees and using your legs as if you were about to make a small jump – without actually leaving the ground. The final part of the movement is performed by the shoulders and arms. The tricky part is timing the transition properly. A perfect transition is seamless and makes it so you hardly need to use any arm strength to get the kettlebell up. The push press is an excellent exercise for shoulders and core.

Kettlebell Deadlift

Deadlifts are probably something you’re very familiar with. The deadlift is a foundational exercise where you lift a weight from the floor to a standing position with extended hips, a straight back, and arms hanging straight down. The difference between performing a deadlift with kettlebells compared to a barbell is that the kettlebells can’t be as close to the body as a barbell can. This forces your core to compensate for the instability that arises.

The deadlift with kettlebells can be done with one kettlebell held by both hands, and the kettlebells will follow a path centered with your midline. The second option is to make it even heavier with the "suitcase" variant, where you hold one kettlebell in one hand and let it travel on the outside of your body. The third option is to hold one kettlebell in each hand. This offers more balance and is the variant you will likely lift the most weight with.

Remember: Engage your core, keep your back neutral, and lift with power from your legs. A properly performed kettlebell deadlift strengthens the entire body, with special focus on the backside and core.

Kettlebell Row

The kettlebell row is a simple but effective exercise focusing on control and strength. The goal of this exercise is to train your pulling strength, meaning the muscles around your shoulder blades, lats, triceps, and to some degree, the lower chest.

Start by establishing a stable bent-over torso position (about a 45-degree angle to the floor). Perform the exercise either with one kettlebell in each hand or with one kettlebell at a time. Pull the kettlebell up toward your chest by leading the movement via the elbow, which should aim upwards toward the ceiling. It’s all about control here. There’s no point in rushing through a hanging row. This is bodybuilding, not body pump.

Last but not least

If you haven’t taken the time to get comfortable with kettlebells – do it. There are few weight tools that offer so many variations.

Whether you want to do a heart-pumping workout with thrusters and swings, or a session with controlled deadlifts and rows, kettlebells are the perfect choice. With a pair of kettlebells nearby, great training is never far away.