What Exercises to Do with a Kettlebell? - Hongxing

Kettlebells are one of the most versatile pieces of fitness equipment you can add to your workout routine. With their compact design and unique handle, they offer a blend of cardio, strength, balance, and flexibility training all in one. Whether you’re a beginner or an experienced athlete, there are a wide range of kettlebell exercises you can do to target every major muscle group.

In this article, we’ll explore some of the most effective kettlebell exercises, how to perform them, and what benefits they offer.

1. Kettlebell Swing

Muscles worked: Glutes, hamstrings, core, shoulders, back

The kettlebell swing is a foundational move that combines power and cardiovascular conditioning. It’s a hip-dominant movement that helps improve strength and explosiveness.

How to do it:

• Stand with feet shoulder-width apart.

• Hold the kettlebell with both hands.

• Hinge at your hips and swing the kettlebell back between your legs.

• Thrust your hips forward to swing it up to chest height.

• Let it fall naturally and repeat.

Tip: Keep your arms relaxed and focus on driving the motion with your hips, not your arms.

2. Goblet Squat

Muscles worked: Quads, glutes, hamstrings, core

The goblet squat is great for lower body strength and teaching proper squat form.

How to do it:

• Hold the kettlebell close to your chest, gripping it by the horns.

• Stand with feet slightly wider than shoulder-width.

• Lower into a squat, keeping your chest upright.

• Drive through your heels to return to standing.

Tip: Keep your elbows inside your knees at the bottom of the squat for better posture.

3. Kettlebell Deadlift

Muscles worked: Hamstrings, glutes, lower back

This is a great introduction to deadlifting and teaches hip hinging mechanics.

How to do it:

• Place the kettlebell between your feet.

• Hinge at the hips, keep your back flat, and grab the handle.

• Drive through your heels to stand up.

• Lower it back to the ground with control.

Tip: Avoid rounding your back; maintain a neutral spine throughout the movement.

4. Kettlebell Clean and Press

Muscles worked: Full body (shoulders, core, glutes, arms)

This compound movement combines a clean (bringing the bell to your shoulder) and a press (pushing it overhead), making it excellent for power and upper body strength.

How to do it:

• Start with the kettlebell between your legs.

• Swing it up and bring it to the front rack position.

• From there, press it overhead.

• Lower it back to the rack and then back down.

Tip: Practice the clean separately before adding the press for better control.

5. Turkish Get-Up

Muscles worked: Shoulders, core, glutes, legs

This is a complex movement that builds mobility, stability, and coordination.

How to do it:

• Lie on your back holding the kettlebell straight up with one hand.

• Slowly rise to a standing position while keeping the kettlebell overhead.

• Reverse the movement to return to the starting position.

Tip: Move slowly and with control—this is not a speed exercise.

6. Kettlebell Snatch

Muscles worked: Shoulders, back, glutes, core

The snatch is a dynamic movement that builds power and endurance.

How to do it:

• Start in a swing position.

• Use momentum to bring the kettlebell overhead in one fluid motion.

• Lock out your arm at the top.

Tip: Use a soft grip to allow the kettlebell to rotate smoothly in your hand.

Final Thoughts

Kettlebells are a fantastic tool for building strength, improving cardiovascular health, and enhancing mobility. Whether you’re looking to improve your athletic performance or just get in shape, kettlebell exercises can help you achieve your fitness goals efficiently. Start with the basics, focus on proper form, and gradually increase your weight and intensity.

Adding a kettlebell to your routine can bring variety, challenge, and fun to your workouts—making fitness something to look forward to.