Looking for one simple piece of equipment that will help you build some major muscle? Say hello to the kettlebell, a bell-shaped, free weight that combines strength and cardio, and is guaranteed to torch your *entire* body.
“Kettlebell training offers numerous benefits including improving strength, conditioning, balance, stability, and flexibility,” says Ryan Koziol, CPT, a certified personal trainer and the founder of RYKO Fitness. “You'll quickly find your heart rate increasing, your core and glutes burning under tension, and your grip strength battling to finish the set." In other words, a kettlebell workout is effective on so many levels.
Meet the expert: Ryan Koziol, CPT, is a certified personal trainer and the founder of RYKO Fitness.
Plus, the kettlebell is great for beginners and way beyond. If you’re new to kettlebell training, you can start with a lighter weight and practice foundational exercises, movement patterns, and building up your endurance, says Koziol. Once you’re ready to level-up, increasing weight will help boost power, force, and explosive muscle gains, he adds.
Below you'll find the best kettlebell exercises and instructions for how to turn them into a full-body kettlebell workout. These moves are great for a beginner kettlebell workout when done with lighter weights at a slower pace. For an intermediate or advanced level kettlebell workout, opt for a heavier weight and pick up the pace.
You can also sprinkle some of these trainer-favorite kettlebell exercises for women into your workouts two to three times a week in lieu of doing a full-body kettlebell workout as prescribed below. The bell is in your court.
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Time: 10 minutes
Equipment: kettlebell (If you’re new to kettlebell workouts, go for 4 kg to 12 kg. If that feels too easy and your form is perfect, try going up in weight by 2 to 4 kg.)
Good for: full body
Instructions: Choose five moves below. Then, do 15 reps each, for as many rounds as possible (AMRAP) in 10 minutes.
Alternatively, you can do 12 to 15 reps, then continue to the next move. Repeat the entire five-move circuit three to four times. ( It could take 20 minutes to complete this volume of sets and reps, depending on your pace.)
Curl To Squat And Press
How to:
- Start in a squat position with a kettlebell in each hand, arms extended toward the floor between feet, palms facing away from the body.
- Bend elbows and curl weights to shoulder level.
- In one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by your ears.
- Reverse movement to return to starting position. That's one rep.
Kettlebell Swing
How to:
- Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees.
- In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight.
- Reverse the movement, bringing the kettlebell between your legs. That's one rep.
Check out even more tips on how to master a kettlebell swing.
Half-Kneeling Kettlebell Windmill
How to:
- Start by kneeling on your left knee and bring your right foot to the side of your body, with your foot firmly on the ground and toes pointed to the right.
- Hold a kettlebell in your right hand. Rack the kettlebell at your chest, then lift it overhead, keeping your eyes on the weight.
- Slowly lower your body down until your left hand reaches the ground, then continue lowering until your elbow and forearm reach the ground.
- Reverse the movement and return to start. That's one rep.
Single-Leg Romanian Deadlift
How to:
- Start standing with feet under hips holding a kettlebell in each hand, weights resting on quads and palms facing the body.
- Keeping hips level, transfer all bodyweight into left leg and extend right leg behind body while lowering torso and weights toward ground.
- Stop when chest and right leg are parallel to floor, then reverse movement to return to start. That’s one rep.
Use these tips to nail your single-leg deadlift form.
Farmer's Carry
How to:
- Start standing with feet together, a kettlebell in left hand, arm by side, and right hand on hip.
- Engage abs and take a small step forward. That's one rep. Continue stepping one foot in front of the other for a total of 15 steps.
- Repeat holding the bell on the other side.
Check out all the benefits of a farmer's carry.
Half Turkish Get-Up
How to:
- Start lying on your back with right leg and arm straight on the floor and at a 45-degree angle from body, left leg bent so foot is flat on the floor, and left arm extended up toward ceiling (elbow locked out) holding a kettlebell.
- Keep eyes on the kettlebell, press into the right arm, and sit up, coming onto the right forearm.
- Then, press through your right palm and left foot to lift hips into air, keeping your right leg straight.
- Slowly reverse the movement to return to the starting position. That's one rep. Perform 10 reps per side.
Goblet Squat
How to:
- Start standing with feet shoulder-width apart holding a kettlebell with both hands in front of chest and close to body (elbows bent).
- Push hips back and bend knees to lower into a squat.
- Reverse the movement to return to start. That's one rep.
Use these tips to master your goblet squat.
Halo
How to:
- Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides.
- Keeping both elbows bent, and the rest of the body still, slowly circle the kettlebell around head once, keeping the weight at eye level. That's one rep. Complete all reps in one direction, then do the opposite.
Kneeling Thrust to Press
How to:
- Start seated on heels with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.
- In one motion, press hips forward and rise up to high kneeling position using that momentum to rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears.
- Reverse motion to return to start. That's one rep.
Seated Overhead Press
How to:
- Start seated in a cross-legged position, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.
- In one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears.
- Reverse motion to return to start. That's one rep.
Single-Arm Overhead Press
How to:
- Start standing with feet shoulder-width apart, left hand on hip, right hand holding kettlebell at shoulder height, palm facing inward, elbow bent.
- Engage core and rotate palm away from body while pressing weight overhead until arm is straight and bicep is by ear.
- Pause, then reverse motion to return to start. That's one rep.
- Complete all reps, then repeat on the other side.
Single-Leg Row
How to:
- Start standing with feet under hips holding a kettlebell in each hand, arms by sides, and palms facing the body.
- Keeping hips level, transfer all bodyweight into left leg and extend straight right leg behind body while lowering torso and weights toward ground. Stop when the chest and right leg are parallel to the floor.
- Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start. That’s one rep.
- Complete all reps, then repeat on the other side.
Squat To Overhead Press
How to:
- Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.
- Lower body down into a squat.
- Engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight.
- Reverse the movement to return to start. That's one rep.
Supported Bent-Over Row
How to:
- Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with left hand, arm extended straight toward floor in front of left foot, and right hand resting on bench or chair for balance.
- Keep shoulders level and squeeze left shoulder blade, pulling the left elbow up until weight comes to chest height.
- Reverse the movement to return to start. That’s one rep.
- Complete all reps, then repeat on the other side.
Turkish Get-Up
How to:
- Start lying face up with left leg straight on mat, right leg bent, foot flat on floor, left arm out at the side on floor at 45-degree angle, and right arm holding kettlebell above shoulder, triceps on floor, and elbow at 45-degree angle from body.
- Raise the weight up above the chest, keeping your gaze on it, until your arm is straight but not locked at the elbow.
- Push into the left forearm to sit up.
- Rise onto the left palm, lift hips off floor, and slide left leg behind body until kneeling on left knee with shin parallel to top of mat.
- Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Push through your feet to stand bringing your feet together under hips. Reverse entire movement to return to start. That's one rep.
- Complete one rep and then continue to your next move.
Watch a full step-by-step video on how to conquer the Turkish get-up.
Windmill
How to:
- Start standing with feet shoulder-width apart with a kettlebell in your right hand, right arm extended straight overhead, and left arm by side.
- Rotate chest to the right, look up at the kettlebell, and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room.
- Pause, then reverse motion to return to start. That's one rep.
Kettlebell Workout FAQ
What weight kettlebell should I use?
The weight depends on your current ability, accessibility, and strength. “In general, I recommend women begin with an 8 kg kettlebell, which is both light enough to challenge the shoulders and arms, yet heavy enough to improve core and lower body strength,” says Koziol. If this feels easy and/or you master the form and are comfortable in the movement, try going up in weight by 2 to 4 kg. If you’re experienced, start with a 14 to 15 kg kettlebell, and go up from there.
Is it okay to use kettlebells every day?
You bet! Kettlebell training can be done every day and programmed into your warm-up, main conditioning set, or even added to your mobility routine, says Koziol. Still, you should allow your body time to rest and recover, especially if you’re a beginner. “Working with a kettlebell three times a week is a good place to begin,” adds Koziol. “I recommend taking at least one to three days off from weight-training to give your body time to recover,” adds Koziol.
Is 10 minutes of kettlebells enough?
It may sound too good to be true but given the nature of kettlebell training (it requires your *entire* body), 10 minutes can totally be sufficient, says Koziol. (Give the workout above a go and see for yourself.)
If you’re looking for an ultra-quick burn, try out a Tabata-style workout with 8 rounds of 20 seconds on and 10 seconds of rest. “Tabata can be extremely effective for cramming a ton of intensity in a short amount of time,” he explains. Try the intervals with kettlebell swings and add more rounds to level up.
How can you create an effective full-body kettlebell workout?
Kettlebells naturally engage most of your bod, but to maximize the effectiveness, intensity, and full-body effects in a short amount of time, Koziol suggests an AMRAP (As Many Rounds As Possible). “Set a timer for 10 minutes and try to complete as many rounds [of your workout] as possible.” The above kettlebell workout does just that.
The next time you try the workout, your goal is to complete more rounds than before, adds Koziol. You’ll immediately feel the burn and recording your rounds is great for all levels so you can track progress and improvement.
