10 Kettlebell Exercises to Achieve Total-Body Strength

10 Kettlebell Exercises to Achieve Total-Body Strength

Kettlebells are the primary weight-lifting equipment that aims for cardiovascular, strength, and flexibility training. As go-to gym equipment, kettlebells offer an all-in-one workout solution. Kettlebells are an exciting piece of equipment that can add fun and variety to your workouts. They come in all sorts of shapes and sizes, so you can find one that's perfect for you. And there are endless possibilities for kettlebell workouts, so you can always mix things up and keep challenging your body.

For anyone seeking a transformative fitness experience, the top 10 kettlebell exercises offer a comprehensive path to holistic health.

Kettlebell Swing

TARGET: Hips and Glutes

Stand with your feet shoulder-width apart and the dumbbell in front of you. Hold the dumbbell with both hands and bend your hips a little. Using a hinge motion, swing the kettlebell between your legs. Then, push your hips forward to lift the kettlebell to about shoulder height. Let the weight fall back down, and then do the move again and again 10 to 15 times.

One Arm Kettlebell Swing

TARGET: Hamstrings and Shoulders

To start, take a long step back into a lunge pose. Lean your torso forward a little and rest one hand on your forward knee. As you hold the kettlebell in your free hand, slowly swing it towards your hip. Put the kettlebell back where it started and keep going with the movement.

Kettlebell Goblet Squat

TARGET: Quads, Glutes, Hamstrings

Stand with your feet a little farther apart than hip-width apart. Hold the kettlebell close to your chest by the handle or the base. To start the squat, push your hips back and bend your knees, making sure to keep your chest up. When you get back to standing, squeeze your glutes together.

Alternate Kettlebell Shoulder Press

TARGET: Shoulders, Upper Back

Stand up straight and hold a dumbbell in each hand at shoulder height. Press one barbell up over your head until your arm is fully stretched out. Then, slowly bring it back down. Do the same thing with the other arm, switching between the two sides.

Sumo High Pull

TARGET: Full Body

Place the dumbbell on the ground between your feet and stand with your legs wide apart. With your arms spread out, squat down and grab the kettlebell. As you stand up, pull it up to your chin. Put the dumbbell back on the ground and lower yourself back into the squat position.

Chainsaw Row

TARGET: Biceps, Back

Set yourself up in a staggered fashion by putting one foot forward and the other back. Place the kettlebell next to your foot that is facing forward. Holding the kettlebell, lean forward a little, and pull it up in a strong rowing motion that looks like you're starting a chainsaw. Go back to the beginning and keep going.

Kettlebell Lunge


Step back one foot and lower into a lunge as you do this. Hold the kettlebell close to your chest in a goblet shape. Make sure that the front knee stays on top of the ankle and doesn't go past the toes. To get back to the starting position, push through the front foot. Then, switch legs.

Kettlebell Russian Twist

TARGET: Abs, Obliques

Sit with your knees bent and feet flat on the floor, holding the kettlebell with both hands in front of your chest. Rotate your upper body, bringing the kettlebell to one side, then twist to bring it to the other side.

Kettlebell Sit Up and Press Up

TARGET: Abs, Upper Body

Put your feet flat on the floor and bend your knees. Hold the kettlebell in front of your chest with both hands. Twist your upper body to move the kettlebell to one side, then twist it to move it to the other side.

Kettlebell Ballistic Row

TARGET: Back, Biceps

Start by putting your knees slightly bent and standing over a kettlebell. Take a hold of the kettlebell and quickly pull it up. As soon as the kettlebell goes up, quickly switch hands and use the other hand to bring it down. Hold on with the new hand, then pull it back up and switch hands again to keep the rhythm going.

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