Once you pick up a kettlebell, there’s no going back.
Kettlebell workouts are one of the most underrated workouts in the gym, trust us. Heart-raising, grip strengthening, they tick all the boxes - stability, strength, co-ordination and even cardio. And the best part, they’re actually fun! Make no mistake, those who tap into kettlebell training unlock a level of functional strength, athleticism and endurance that conventional workouts simply can’t match.
But why aren’t kettlebells getting the hype they deserve? Well for starters kettlebell fitness can seem intimidating to many; using kettlebells is challenging and the movements require far more technicality, focus and control than dumbbell exercises as dynamic movements like KB swings, snatches and cleans require precise timing and co-ordination. Unlike the straight-forward push and pull of traditional weightlifting, kettlebell movements require fluidity, power and a deep connection to your body’s mechanics. Plus, in a fitness world dominated by commercialized bodybuilding, the raw, old-school appeal of kettlebells has often flown under the radar.
The best workouts don’t always require a lot equipment, or gym space, and kettlebells are powerful enough to pack a punch and deliver an effective full-body workout with little to no setup. That’s a sure win for you peak-time gym goers or those looking to pack a punch in hotel workouts when travelling, even when there’s not much equipment.
If you’re looking to challenge yourself in your workouts, try something new in the gym, or develop a solid foundation of functional strength, grab a kettlebell and let’s get moving. It’s really that simple.
Benefits of Kettlebell Training
Kettlebell workouts aren’t the same as dumbbell workouts, let’s get that clear. You can do free weight exercises with both of them, but the benefits of kettlebell training are really quite incomparable. Unlike dumbbells, where weight is distributed between two sides, a kettlebell has a single point of gravity within the bell-shape which forces your body to stabilize and work harder. Translating to bigger gains in less time. Sound good so far? Here’s exactly why kettlebells deserve a place in your workout routine.
Why Train With Kettlebells
Builds Functional Strength
Kettlebell training is a one stop shop to building functional strength, and if you want to feel strong, healthy and fit, rather than training just aesthetics, then picking up a kettlebell will shape your strength in a way that transfers to real life tasks.Kettlebell exercises engage the back, shoulders, core and legs in a way that trains movement patterns themselves, not just the muscle groups. The benefit of kettlebell training then becomes how well you can dynamically hinge, push, pull, squat, rotate and resist rather than how much weight you can move from a static position. Kettlebell training uses real-world movements, gets you moving through your through ROM and making daily life easier and safer [1].
Full-Body Engagement
Because of their unique cannonball shaped design, kettlebells force your body to engage multiple muscle groups at once, which gives you a highly efficient workout. Even isolation kettlebell exercises like kettlebell arm workouts use the core, back, legs, and shoulders, depending on the exercise.
Engaging your full-body and training multiple muscles together not only helps you get stronger faster, but it also simplifies your workout routine. Instead of isolating muscle groups to failure multiple times a week (which can lead to burnout), kettlebell training lets you train more frequently without excessive soreness. The result? Improved consistency, less fatigue, and faster results [2].
Enhances Stabilization & Core Strength
The off-centered weight of kettlebells challenges your body’s small stabilizing muscles more than they do with traditional strength training. Many KB exercises challenge the deep stabilizing muscles of the core to work overtime to control the movement and keep your body stable, and these smaller muscles that are often missed in workouts that only target the superficial ab muscles. The increased demand on the stabilizers improves balance, coordination and overall joint stability, contributing to better performance at the gym, during sports and daily movements [3].
Cardio and Strength Combined
Kettlebell workouts blend cardiovascular (aerobic) and strength training (anaerobic) for a highly effective workout that hits all marks for your overall health. Dynamic movements like kettlebell swings and snatches elevate your heart rate while building muscle, offering a efficient method to enhance both endurance and strength. Kettlebell users often report significant improvements in overall strength levels but also in their cardio fitness through regular kettlebell training [4].
Increases Grip Strength
Picking up a kettlebell trains your grip strength from the jump. Your hands, wrists and forearms get a workout every time you train, which has positive real life implications - you’ll find it easier to carry groceries, open jars or even rock climb. Research has shown that grip strength is strongly correlated with overall health and longevity [6].
Low-Impact & Joint Friendly
Kettlebell training offers a low-impact alternative to high-intensity workouts, minimizing stress on the joints while also having the added cardiovascular fitness benefits. This makes kettlebell exercises suitable for those recovering from injury or joint pain. The smooth, flowing movements of kettlebell are performed to reach your natural range of motion, which can help improve mobility and reduce stiffness over time, thus preventing injuries in the future [7].
Best Kettlebell Exercises
The best kettlebell exercises; broken down into upper-body, lower-body, full-body and core.
Upper Body Kettlebell Exercises
Every tried an upper body workout with just a kettlebell or two? It’s hard. Arguably, it’s harder than many machines or dumbbell exercises, and it’s all because KB’s demand stability, control and full-body engagement in a way that traditional weights don’t.
Kettlebells are a game changer for upper-body strength. Whether you’re pressing, pulling, or curling, they activate multiple muscle groups in every single rep. Shoulder workouts with kettlebells develop not only just strength, but also stability, and the offset weight creates a balancing act that challenges your core strength. Back exercises like gorilla rows engage the posterior chain muscles, building a solid foundation of back strength, particularly in the lats. Even classic arm moves like bicep curls and tricep extensions get an extra challenge due the unique weight distribution which requires more stabilization and grip control.
With kettlebell upper body exercises, you’re not just isolating muscles - you’re building real-world strength. The best part? You can have fun with it. These challenging upper body kettlebell exercises will sculpt your arms, shoulders, chest, and back while improving coordination, balance, and functional strength. Ready to grow your upper body? Let’s put KB’s to the test.
Kettlebell Arm Workouts
Your arms are involved in almost every kettlebell movement, whether gripping, pressing or curling, kettlebell training will naturally strengthen your biceps, triceps and forearms. Bigger arms by accident? Yes please. But if you’re looking for isolated arm exercises to add to your routine that challenge your grip strength, stability and control, try these out.
Kettlebell Bicep Curl
- A simple but effective move for building arm strength and definition.
Kettlebell Triceps Extension
- Targets the triceps with an overhead press-like movement.
Kettlebell Hammer Curl
- Works the biceps and forearms while reinforcing grip strength.
Kettlebell Chest Workouts
The chest muscles are responsible for pushing movements like the bench press, and kettlebells provide a unique way to train them compared to traditional weights, which is great if you’re looking for a new challenge in the gym or training for a muscle-tee summer. Because of the kettlebells offset weight, even pressing exercises demand more from your stabilzers and core.
Kettlebell Floor Press
- Lying on the ground takes the legs out of the equation, forcing your chest, triceps, and shoulders to do all the work.
Kettlebell Push-Up
- A
with an added grip challenge that increases muscle activation in the chest and triceps.
Kettlebell Crush Grip Press
- Squeeze the kettlebell as you press it overhead, engaging the chest and triceps while improving grip strength.
Kettlebell Back Workouts
Exercises like swings, rows and deadlifts primarily strengthen the latissimus dorsi (lats), trapezius (traps), rhomboids, and erector spinae muscles along the back. The stronger your back, the better your posture, which for a lot of us, is slowly slipping due to long hours sat behind a computer screen. Kettlebell back workouts use dynamic pulling movements that mimic-real world strength applications. Picking heavy boxes up? No problem.
Kettlebell Bent-Over Row
- Targets the
and biceps, improving posture and pulling strength.
Kettlebell Gorilla Row
-
Builds back strength
and control with a full range of motion.
Kettlebell High Pull
- An explosive movement that develops upper back strength and power.
Kettlebell Shoulder Workouts
Every man and their dog seems to have a shoulder niggle at some point, so training shoulders for upper-body mobility, preventing injury and improving overhead strength. The shoulder is a ball and socket joint, which means the muscles around the shoulders can be trained through varying panes of movement - flexion, extension, adduction, abduction, internal rotation, and external rotation. KB shoulder workouts often challenge multiple shoulder movements at once, while also working the abs.
Kettlebell Shoulder Press
- Strengthens shoulders and triceps while engaging the core.
Kettlebell Snatch
- An explosive movement that works the shoulders, traps, and core.
Kettlebell Windmill
- Enhances shoulder stability and core control while improving flexibility.
Lower Body Kettlebell Exercises
Strong legs and glutes are the foundation of cross-training performance, but also daily activities, and kettlebells are an excellent tool to build your lower body power. These exercises will help improve your strength, stability, and explosive power, whether that’s to improve your running stride or make getting up from a seat much easier.
Kettlebell Leg Workouts
Whether you’re training for a marathon, or training for hoochie daddy shorts season, kettlebell’s are an excellent way to train your quads and hamstrings for functional strength. Kettlebells train your legs dynamically, challenging your mobility balance, co-ordination and power, building well-rounded leg strength for longevity.
Kettlebell Goblet Squat
-
and mobility while reinforcing good squat form.
Kettlebell Lunge
- Develops leg endurance, stability, and balance.
Kettlebell Step-Up
- A
that enhances leg strength and coordination.
Kettlebell Glute Workouts
Your glutes are the powerhouse of your lower body, playing a crucial role in hip stability and extension, aiding in movements like walking, standing, running, and jumping with ease. Strong glutes also equate to better posture, helping with proper pelvic alignment, preventing excessive forward tilting or other postural issues, and support your lower-back. So for a full-body MOT, add kettlebell glute exercises to your workouts, squeeze them glutes and feel the burn.
Kettlebell Deadlift
- Strengthens hamstrings, glutes, and lower back; includes sumo and single-leg variations.
Kettlebell Hip Thrust
- A powerful move to target and
Kettlebell Swing
- The ultimate posterior chain exercise, working the glutes, hamstrings, and lower back.
Kettlebell Core Exercises
Your core is the foundation of every movement, helping you keep your balance, form and stability through the workout. But a lot of times we forget to switch our abs on during lifting. Strengthening the core will help with muscle engagement during all workouts, and unlike traditional abs workouts, kettlebells introduce a level of instability which helps you engage your core more, and build a rock-solid midsection.
Kettlebell Russian Twist
- A killer oblique workout that improves rotational strength.
KB Around the World
- Engages the entire core stabilizers and improves grip strength.
KB Farmer’s Carry
- Simple but effective for grip, core stability, and endurance.
Full-Body Kettlebell Exercises
If you’re short on time but want maximum results; full-body kettlebell workouts should be your go-to. These moves engage multiple muscle groups at once, fast-tracking your way to build strength endurance and coordination in a single workout.
Kettlebell Swing
- The bread and butter of kettlebell training, this explosive move works your hips, glutes, core, and shoulders while getting your heart rate up.
Turkish Get-Up
- A complex, full-body movement that challenges stability, mobility, and strength all in one rep.
Kettlebell Clean & Press
- A power move that builds strength in the shoulders, back, and legs while improving coordination.
Kettlebell Overhead March
- Forces your core and shoulders to work overtime while testing balance and control.
Kettlebell Renegade Row
- Strengthens the upper body and core while improving anti-rotational strength - great for developing functional power.
How to Choose the Right Kettlebell Weight
Choosing the right kettlebell weight depends on the exercise, but the good thing about these free weights is that you can use the same weight for many different exercises. The general recommendation is to pick a weight that you can press over your head for 5 reps.
Here’s a rough guide to kettlebell weights for all levels; if you need to go lighter or heavier than do so, make sure you choose a weight that feels challenging but manageable, and as with all resistance training, focusing on progressive overload means you’ll be able to gradually increase the weight over time.
Beginners:
8-12kg (18-26lbs) for women, 12-16kg (26-35lbs) for men.
Intermediate:
16-20kg (35-44lbs) for women, 20-24kg (44-53lbs) for men.
Advanced:
24kg+ (53lbs+) for women, 28kg+ (62lbs+) for men.
Best KB Workouts For Your Fitness Goals
HIIT Kettlebell Workout
Short on time but high on energy? Looking to scorch calories? This high-intensity kettlebell workout will push your cardio endurance while building strength. Perform each exercise for 30 seconds, moving quickly between movements with minimal rest.
The Workout:
30 sec KB Swings - Engage your glutes and core to drive the kettlebell up, keeping your back straight.
30 sec KB Goblet Squat - Squat deep while holding the kettlebell at chest height, focusing on explosive upward movement.
30 sec KB Clean & Press (each side) - Pull the kettlebell into a racked position at your shoulders, then press overhead, alternating arms.
30 sec KB Renegade Row - Alternate rowing kettlebells in a plank position, keeping elbows close to your torso and core engaged.
30 sec Rest - Control your breathing, take a sip of water and and prepare for the next round.
Repeat for 4 rounds
Kettlebell Strength Workout
Want to pack on muscle and increase strength? This simple workout focuses on compound movements that challenge your muscles while improving stability and core strength.
The Workout:
4 sets of KB Deadlifts (10 reps) - Build posterior chain strength by hinging at your hips and keeping your back neutral.
4 sets of KB Shoulder Press (8 reps per side) - Press the kettlebell overhead with control, avoiding excessive arching in your lower back.
4 sets of KB Reverse Orbit Lunge (10 reps per side) - Step back into a lunge while circling the kettlebell around your head, improving coordination and balance.
4 sets of KB Swings (15-20 reps) - Hinge at the hips while explosively swinging the kettlebell up to your chest, build full-body strength
Functional & Mobility Focused Kettlebell Workout
Looking to move better, improve your flexibility and build strength that carries over to everyday life? This KB workout focuses on controlled movements that prioritize core activation, joint stability and enhanced mobility. use a moderate-weight kettlebell and focus on form and fluidity.
The Workout:
3 sets of KB Windmill (8 reps per side) - Keep your eyes on the kettlebell as you hinge at the hip and lower your torso. Enhances shoulder stability, core strength and hip mobility.
3 sets of KB Cossack Squat (10 reps per side) - Builds single-leg strength and hip mobility. Shift your weight side to side in a deep lateral squat while keeping the kettlebell at chest level.
3 sets of KB Turkish Get-Up (5 reps per side) - The ultimate full-body movement for stability, mobility, and control. Move slowly through each phase of the get-up, keeping the kettlebell locked out overhead.
3 sets of KB Halo (12 reps total) - Improves shoulder mobility and upper body control. Rotate the kettlebell around your head in a controlled motion, keeping your core engaged.
Common Mistakes & How to Avoid Them
Poor form:
Improper technique can lead to strain and injury especially in movements like swings or presses. The solution is to focus on form first, master bracing your core, hinging from the hips and maintaining a neutral spine before upping the weight.
Using the wrong weight:
Too light? You won’t see significant strength gains. Too heavy? You risk compromising form and getting injured. Begin your kettlebell training with a moderate weight that challenges you but allows you to complete each rep with good technique.
Overtraining without recovery:
A lack of recovery can be disastrous for strength gains, and can result in injury and burnout. KB training is demanding on your muscles, joints and nervous system. So ensure you allow 1-2 recovery days between intense sessions, prioritze sleep and incorporate stretching and mobility work.
FAQ
Are kettlebell workouts good for beginners?
Yes! Kettlebells are a fantastic tool for all fitness levels. If you’re new start with foundational moves like swings, goblet squats, and deadlifts. These exercises build strength, coordination, and endurance while teaching proper form.
How often should I do kettlebell training?
Aim for 3-4 times a week for balanced strength gains, allowing for recovery days in between. Kettlebell training is efficient, so even shorter workouts can yield big results, which gives you time to fit other workouts into your training plan.
Can I build muscle with kettlebells alone?
Absolutely! With progressive overload (increasing reps/weight over time), a solid training plan, and consistency, kettlebells can build serious muscle while improving functional strength. Paired with proper nutrition, you can build strength, size and clear muscle definition with kettlebells.
Kettlebells vs Dumbbells – which is better?
It depends on your goals. Kettlebells are great for dynamic, full-body training, training movement patterns, power, coordination and endurance. While dumbbell exercises allow for more isolated muscle control, which is best if you’re focusing on specific muscle group strength.
For a well-rounded program, incorporate both kettlebells and dumbbells for the best of both worlds!
What muscles do kettlebell swings work?
Kettlebell swings primarily target the glutes, hamstrings, and core, but they also engage the lower back, shoulders, upper back, and forearms. The movement is driven by a powerful hip hinge, making it an excellent lower-body and core-strengthening exercise.
Final Thoughts
Ready to level up your workouts? Kettlebells are like a master-key to fitness. One of the most effective and versatile tools in your fitness arsenals, KB’s provide a simple yet challenging workout that builds functional strength. Training muscle groups to failure several days a week can leave you feeling very sore and run-down, but kettlebell training helps lighten the load in a sense, giving you a great full-body strength workout, without exhausting the muscles, so you still want to do it every day. This can help you improve your workout consistency, reduce burnout, and therefore see faster results.
So whether you’re goal is to feel like an athlete, build muscle, lose fat or make daily tasks that involve squatting, lifting, pushing, pulling and twisting easier, kettlebell training can help get you there. Pick up a kettlebell and let’s start swinging!
Find follow-along workouts and simple guided training plans on the Gymshark Training App. Download below to unlock fun and challenging kettlebell workouts.
References:
Vancini, R. L., Andrade, M. S., Rufo-Tavares, W., Zimerer, C., Nikolaidis, P. T., & de Lira, C. A. B. (2019). Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. Journal of Sports Science & Medicine, 18(3), 517–525.
Jaiswal, P. R., Ramteke, S. U., & Shedge, S. (2023). Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. Journal of Sports Science & Medicine, 22 (4), 598–609. https://www.jssm.org
Bohannon, R. W. (2020). Grip strength: An indispensable biomarker for older adults. Clinical Interventions in Aging, 15, 1097-1105. https://doi.org/10.2147/CIA.S276544
Alves, S. P., Zimerer, C., Leite, R. D., Neves, L. N. S., Moreira, C., & Carletti, L. (2023). Cardiac autonomic responses to high-intensity kettlebell training in untrained young women: A pilot study. Journal of Strength and Conditioning Research, 37(5), 1343-1350.
Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., Pedersen, M. T., & Andersen, L. L. (2012). Effects of kettlebell training on postural coordination and jump performance: A randomized controlled trial. Journal of Strength and Conditioning Research, 26(7), 1901-1909.
Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports Health: A Multidisciplinary Approach, 5(6), 514-522. https://pmc.ncbi.nlm.nih.gov/articles/PMC3806175/
Ayash, A., & Jones, M. T. (2012). Kettlebell Turkish Get-Up: Training Tool for Injury Prevention and Performance Enhancement. International Journal of Athletic Therapy & Training, 17(4), 8. https://doi.org/10.1123/ijatt.17.4.8
