15 Kettlebell Exercises for a Full-Body Workout at Home
Quick answer: the 15 kettlebell exercises below train your whole body: deadlift, swing, goblet squat, row, floor press, overhead press, reverse lunge, Romanian deadlift, halo, Russian twist, farmer carry, clean, thruster, Turkish get-up and high pull. Beginners should master the deadlift, goblet squat and swing first, using a 6kg to 12kg bell, before moving to the clean, thruster and get-up.
Safety first: this guide is general fitness information, not medical advice. If you are new to exercise, pregnant, have a health condition or an injury, or have not exercised for a long time, check with your GP or a qualified professional before starting. Warm up first, start light, and stop if you feel pain, dizziness or chest discomfort.
One kettlebell can replace a rack of gym machines. The moves below are grouped from simple to advanced. Learn each one with a light weight and in front of a mirror if you can. If you are completely new, start with our kettlebell workout for beginners.
15 kettlebell exercises
| Exercise | Muscles worked | How to do it |
|---|---|---|
| 1. Kettlebell deadlift | Glutes, hamstrings, back | Feet hip width, bell between feet. Push hips back, grip with flat back, stand tall by driving through your heels. |
| 2. Two-handed swing | Glutes, hamstrings, core, cardio | Hinge and hike the bell back between your legs, then snap your hips forward so it floats to chest height. Arms guide, hips power. |
| 3. Goblet squat | Quads, glutes, core | Hold the bell by the horns at your chest. Sit down between your heels, chest up, then stand. |
| 4. Single-arm row | Upper back, lats, biceps | Hinge forward with one hand on a bench. Pull the bell to your hip, squeezing your shoulder blade back. |
| 5. Floor press | Chest, triceps | Lie on your back, bell in one hand, elbow on the floor. Press straight up, lower until the elbow touches the floor. |
| 6. Overhead press | Shoulders, triceps, core | Bell in the rack position on your forearm. Brace and press overhead, biceps by your ear. |
| 7. Reverse lunge | Quads, glutes, balance | Hold the bell at your chest. Step back, lower the back knee towards the floor, drive back up. |
| 8. Romanian deadlift | Hamstrings, glutes | Hold the bell in front of your thighs. Soft knees, push your hips back until you feel a stretch, then stand. |
| 9. Halo | Shoulders, core, mobility | Hold the bell upside down by the horns and circle it slowly around your head, keeping your ribs down. |
| 10. Russian twist | Obliques, core | Sit with knees bent, lean back slightly and move the bell from hip to hip with control. |
| 11. Farmer carry | Grip, core, posture | Hold a heavy bell at your side and walk tall for 20 to 30 metres, then switch hands. |
| 12. Clean | Full body, power | From a swing position, pull the bell close to your body into the rack position without it flipping onto your wrist. |
| 13. Thruster | Legs, shoulders, cardio | Goblet or rack squat, then use the drive from standing to press the bell overhead. |
| 14. Turkish get-up | Full body, stability | From lying with the bell pressed up, stand up step by step keeping your arm locked overhead. Learn it with no weight or a shoe on your fist first. |
| 15. High pull | Upper back, shoulders, power | From a swing, pull the bell to chest height with elbows high and wide, then let it return. |
What weight kettlebell should I use?
| You are | Squats and deadlifts | Swings | Presses and rows |
|---|---|---|---|
| New to training | 8kg to 12kg | 8kg to 12kg | 4kg to 8kg |
| Some experience | 12kg to 20kg | 12kg to 16kg | 8kg to 12kg |
| Experienced | 20kg and up | 16kg to 24kg | 12kg to 16kg |
Upper body moves need a lighter bell than legs. Many people own two or three bells for this reason. A set like the SPORTNOW 3-Piece Kettlebell Set with Tray (£34.99) or the Centr Soft Round Kettlebell Set, 4kg, 6kg and 8kg (£78.99) gives you options. Single bells start at £10.99 for the SPORTNOW 6kg Kettlebell.
Sample 20 minute kettlebell circuit
Do each move for 40 seconds, rest 20 seconds, and repeat the circuit 3 or 4 times.
- Goblet squat
- Single-arm row (switch sides each round)
- Two-handed swing
- Reverse lunge
- Halo
Common kettlebell mistakes
- Squatting the swing. The swing is a hip hinge. Push your hips back, not down.
- Lifting with the arms. On swings, the hips drive the bell. Arms just hold on.
- Rounding the back. Keep a flat back on deadlifts, swings and rows.
- Going too heavy too soon. Master the pattern first, then add weight.
- Training on a slippery floor. Use a mat and clear space in every direction. See gym mats.
Browse all kettlebells.
Frequently asked questions
Can you get fit with just a kettlebell?
Yes. Kettlebells combine strength and cardio, and one or two bells can train every major muscle group.
What size kettlebell should a beginner use?
Most beginners start with 8kg to 12kg for squats, deadlifts and swings, and 4kg to 8kg for presses and rows.
Are kettlebell swings bad for your back?
Not when done correctly. Swings are a hip hinge with a flat back. Learn the deadlift first and stop if you feel back pain.
How often should I do kettlebell workouts?
Two to four sessions a week with at least one rest day between hard sessions suits most people.
