The Ultimate Kettlebell Guide
41 EXERCISES FULLY ILLUSTRATED • MUSCLE GROUP ILLUSTRATIONS
SAMPLE WORKOUTS
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1. Table of Contents 1. Table of Contents................................................................................................................ 2
2. Introduction ........................................................................................................................ 4
2.1. History and Background of Kettlebells ........................................................................ 4
2.2. Benefits of Kettlebells ................................................................................................. 4
2.3. Caution ........................................................................................................................ 4
2.4. Suggested Kettlebell Weights ..................................................................................... 5
2.5. Stretching and Warm-up ............................................................................................. 5
2.6. How to use this Guide ................................................................................................. 5
3. Two Handed Kettlebell Swing ............................................................................................. 6
4. One Handed Kettlebell Swing ............................................................................................. 7
5. Two-Arm Kettlebell Row ..................................................................................................... 9
6. Kettlebell Figure Eight ...................................................................................................... 10
7. Kettlebell High Pull ........................................................................................................... 11
8. Kettlebell Overhead Lunge ............................................................................................... 12
9. Kettlebell Russian Twist .................................................................................................... 13
10. Kettlebell Windmill ....................................................................................................... 14
11. One-Arm Kettlebell Floor Press .................................................................................... 15
12. Side-Step Kettlebell Swing ............................................................................................ 16
13. Kettlebell Deadlift ......................................................................................................... 17
14. Kettlebell Clean ............................................................................................................. 18
15. Two-Arm Kettlebell Military Press ................................................................................ 19
16. One Arm Kettlebell Split Jerk ........................................................................................ 20
17. One Arm Kettlebell Snatch ............................................................................................ 21
18. Kettlebell Power Plank with Row (Renegade Row) ...................................................... 23
19. Kettlebell Push-Up with Row ........................................................................................ 24
20. Alternating Kettlebell Press .......................................................................................... 25
21. Double Kettlebell Windmill ........................................................................................... 26
22. Goblet Squat/Front Squat ............................................................................................. 28
23. Kettlebell Pistol Squat ................................................................................................... 29
24. Kettlebell Thruster ........................................................................................................ 30
25. Kettlebell Turkish Get-Up (Lunge Style) ........................................................................ 31
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26. Kettlebell Turkish Get-Up (Squat-Style) ........................................................................ 33
27. Kettlebell Leg-Over Floor Press ..................................................................................... 35
28. Kettlebell Lunge Pass-Through ..................................................................................... 36
29. Kettlebell One-Arm Row ............................................................................................... 37
30. One-Arm Overhead Kettlebell Squat ............................................................................ 38
31. One-Arm Snatch to Press .............................................................................................. 40
32. Kettlebell Alternating Snatches .................................................................................... 41
33. Kettlebell Burpee to Squat Press .................................................................................. 42
34. Kettlebell Overhead Reverse Lunge .............................................................................. 44
35. Kettlebell Woodman’s Chop ......................................................................................... 46
36. Kettlebell Standing Side-Crunch ................................................................................... 47
37. Kettlebell One-Leg Deadlift ........................................................................................... 48
38. Kettlebell Halo ............................................................................................................... 49
39. Kettlebell Starfish Reach ............................................................................................... 50
40. Kettlebell Get-Up Plank ................................................................................................. 51
41. Kettlebell Single-Arm Front Squat ................................................................................ 52
42. Kettlebell Rotating Lunge .............................................................................................. 53
43. Kettlebell Around the World ......................................................................................... 54
44. Example Workouts ........................................................................................................ 56
44.1. Order of Exercises .................................................................................................. 56
44.2. Number of Circuits per Workout and Rests .......................................................... 56
44.3. Repetitions and Time Taken .................................................................................. 56
45. Beginner Level Workout ............................................................................................... 57
46. Intermediate Level Workout ......................................................................................... 58
47. Advanced Level Workout .............................................................................................. 59
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2. Introduction
2.1. History and Background of Kettlebells
Kettlebells were first used for physical conditioning in 18th century Russia, where they are
called (girya), and were employed by the Soviet Red Army in the 20th century as part
of strength and conditioning programs. Kettlebell programs were popularised in the USA
around the beginning of the C21st by Pavel Tsatsouline, who also developed the first
certification program for kettlebells.
2.2. Benefits of Kettlebells
Kettlebells differ from conventional dumbbells by virtue of the fact that their weight is
located some distance underneath the handle, which is also thicker than that of most
dumbbells. As a result, kettlebells are more difficult to move around and grip. This increased
difficulty stimulates more muscle activity contributing to increased burning of calories
during resistance exercise. Kettlebells lend themselves more readily than dumbbells or
barbells to exercises involving swinging and ballistic movements, and therefore a greater
number of muscle areas can be worked within the one exercise (compound exercise as
opposed to isolation).
There are many exercises using kettlebells which are suitable for people with varying levels
of experience and skill. This catalogue of kettlebell exercises provides a range of exercises
for beginners, intermediate and advanced students.
2.3. Caution
Because kettlebell exercises differ considerably from other resistance and weight-bearing
exercises for reasons outlined above, care should be taken by those beginning a program
involving them.
A qualified personal trainer or fitness class instructor who has experience with (and, ideally,
certification with) kettlebells should demonstrate and monitor appropriate exercises for the
beginner.
Those who are accustomed to training with heavier weights, such as used in hypertrophy
programs, should bear in mind that the vast majority of kettlebell exercises are compound
rather than isolating in nature, and often involve explosive movement. Therefore a lighter
weight of kettlebell should be selected to begin with, and heavier kettlebells should not be
used until perfect form is achieved with the lighter ones.
Anyone with back and shoulder problems, or a weak core, should consult a physician or
appropriately qualified medical practitioner before commencing an exercise program
involving kettlebells.
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When exercising with kettlebells, a clear working space of around 3m or 9 ft is ideal.
2.4. Suggested Kettlebell Weights
Current Strength Starting Weight Suggested Set of Kettlebells
Average Female 18lb / 8kg 12lb, 26lb, 35lb / 8kg, 12kg, 16kg
Strong Female 26lb / 12kg 26lb, 35lb, 44lb / 12kg, 16kg, 20kg
Average Male 35lb / 16kg 35lb, 44lb, 53lb / 16kg, 20kg, 24kg
Strong Male 44lb / 20kg 44lb, 53lb, 70lb / 20kg, 24kg, 32kg
Very Strong Male 53lb / 24kg 53lb, 70lb, 88lb / 24kg, 32kg, 40kg
2.5. Stretching and Warm-up
Kettlebell exercises place great demands on joint flexibility and strength as well as
coordination. Therefore warm-ups for kettlebell routines should include specific stretches
and engagement of all joints: wrists, elbows, shoulders, hips, knees and ankles. These
stretches should be made up of a combination of static stretches (up to 2 minute holds),
“ballistic” stretches (a number of repetitions moving in and out of end ranges, e,g. lateral
straight punches) and coordination exercises which integrate lower and upper body
movements (e.g. jumping jacks)
2.6. How to use this Guide
On the following pages you will find descriptions for 41 varied kettlebell exercises. You can
mix and match these to devise your own routines, use them as reference for routines from
your trainer or you can try out our sample workouts which start on page 56.
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3. Two Handed Kettlebell Swing
Skill Level: Beginner
3.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
3.2. Exercise Steps
1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
2. Hold kettlebell with both hands, palms down, arms in front of body.
3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell
forwards and to shoulder height, engaging hips and glutes all the time. The hips and
glutes, rather than the arms, should be driving the kettlebell forward.
5. Lower kettlebell back down between legs and repeat swinging motion for 12-15
repetitions, or according to your particular program and weight of kettlebell.
1 2 3
1 4
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4. One Handed Kettlebell Swing
Skill Level: Beginner-Intermediate
4.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
4.2. Exercise Steps
1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.
2. Hold kettlebell with one hand, palm down and arms in front of body.
3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell
forwards with one hand to shoulder height, engaging hips and glutes all the time. Swing
the other arm out at the same time to maintain your balance and help drive momentum.
The hips and glutes, rather than your arm, should be driving the kettlebell forward.
5. Take kettlebell in your other hand after swinging it back between your legs and swing it
out again, focussing on the hip thrust to power it out.
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6. Repeat swinging motion for 12-15 repetitions per side, or according to your particular
program and weight of kettlebell.
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5. Two-Arm Kettlebell Row
Skill Level: Beginner-Intermediate
5.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
5.2. Exercise Steps
1. Take two kettlebells and place them in front of your feet.
2. Bend knees slightly.
3. Bend over to pick up the kettlebells while maintaining spine neutral position.
4. Pull kettlebells towards your stomach maintaining spine-neutral position (back straight,
chest out) and keeping your elbows tucked in.
5. Lower kettlebells and repeat for 8-10 repetitions.
3
1
4
1
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6. Kettlebell Figure Eight
Skill Level: Intermediate
6.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
6.2. Exercise Steps
1. Begin with legs a little more than shoulder or hip width apart with the kettlebell on the
floor in front of you.
2. Bend knees and lower yourself down to a quarter-squat position, maintaining spine
neutrality.
3. Take the kettlebell in your right hand, swing it outside your right leg and thread it
through your legs.
4. Take the kettlebell from your right hand with your left hand, swing it outside your left
leg and thread it through your legs again.
5. Repeat for 12-15 repetitions.
3
1
4
1
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7. Kettlebell High Pull
Skill Level: Intermediate
7.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
7.2. Exercise Steps
1. Place feet slightly more than shoulder-width apart, at 45˚ to each other. Place kettlebell
on ground between your feet.
2. Lower yourself with spine neutral position into a squat with bent knees.
3. Pick up kettlebell with both hands and push through your heels, keeping your core
engaged, to rise back to your original standing position, pulling the kettlebell upwards to
your hips.
4. Pull the kettlebell up so that the handle comes to your chin, with your elbows pointing
up. Lower the kettlebell to your waist and repeat the initial squat motion.
5. Do repeat for 12-15 repetitions.
3
1
4
3
1
5
5
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8. Kettlebell Overhead Lunge
Skill Level: Intermediate
8.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
8.2. Exercise Steps
1. Stand up straight while holding the kettlebell in the nested position on one side.
2. Extend one leg forward for a lunge, activating the hips and glutes to lower your trunk,
bending both knees 90˚.
3. At the same time, lift the kettlebell straight up the ceiling, making sure your spine is
straight and your legs are stable.
4. Return to standing and lower kettlebell back to your chest.
5. Repeat for 12-15 of repetitions for each side.
1
2
2
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9. Kettlebell Russian Twist
Skill Level: Intermediate
9.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
9.2. Exercise Steps
1. Sit with legs bent and feet flat on the floor, about hip distance apart.
2. Hold kettlebell up to chest and lean back to about a 45˚ angle.
3. Twist your torso from left to right, moving the kettlebell across your body.
4. Perform as many repetitions as possible.
2 3
1
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10. Kettlebell Windmill
Skill Level: Advanced
10.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
10.2. Exercise Steps
1. Hold kettlebell in the nested position in your right hand and angle your feet 45˚ away
from the right side of your body.
2. Raise the kettlebell directly overhead, lock your arm and keep your gaze fixed on the
weight in order to keep your shoulders aligned.
3. Shift your weight on to your right leg and begin bending forward at the waist.
4. Keep your right arm extended upwards as your body bends forward, pointing your left
arm towards the ground.
5. Lift back up with slow and controlled movement. Repeat 6-8 repetitions for each side.
2
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3
2
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11. One-Arm Kettlebell Floor Press
Skill Level: Intermediate
11.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
11.2. Exercise Steps
1. Lie supine (on your back) on the ground with your legs straight out.
2. Place a kettlebell by your side and take hold of it with your palm facing in. You can rest it
on your upper arm if you prefer.
3. Press the kettlebell straight up towards the ceiling, turning your wrist so that your palms
are facing your feet.
4. Bring the kettlebell back down to the starting position, and repeat for 6-8 repetitions per
side.
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1
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12. Side-Step Kettlebell Swing
Skill Level: Intermediate-Advanced
12.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
12.2. Exercise Steps
1. Begin with the basic two-handed swing.
2. However, when the kettlebell is on its way down, put your right foot out and step to the
right.
3. When the kettlebell is up, bring your left foot over to meet your right foot, so your feet
are together.
4. Continue taking steps to the right as space allows, then change direction and side-step
to the left for the same number of repetitions.
1 2 3
1
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13. Kettlebell Deadlift
Skill Level: Intermediate-Advanced
13.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
13.2. Exercise Steps
1. Stand with the kettlebell between your feet.
2. Bend your knees to squat down and take the kettlebell with both hands. Maintain spine
neutral position (back remains flat).
3. Engage your core, tighten your glutes, and keep your arms extended as you raise your
body by pushing up through your feet. Don’t pull the kettlebell up with your arms – just
let it come along with you, until you come to a standing position.
4. Lower the kettlebell back down to the ground again by bending your knees and keeping
your arms extended.
5. Aim for 12-15 repetitions, maintaining proper form throughout.
1 2 3
1
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14. Kettlebell Clean
Skill Level: Advanced
14.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
14.2. Exercise Steps
1. Start with the kettlebell between your feet.
2. Bend your knees to reach down and grip the handle of the kettlebell with your right
hand, your thumb pointing behind you.
3. Bring the kettlebell up with an upward thrust of your hips, letting the momentum move
your arm up to your shoulder.
4. The kettlebell should end in the “rack” position: resting on the forearm, which is tucked
close to the body, the fist at your chest.
5. Bring the kettlebell back down to the ground and perform another 10-15 repetitions.
Repeat with other hand.
1 2 3
1
4
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15. Two-Arm Kettlebell Military Press
Skill Level: Advanced
15.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
15.2. Exercise Steps
1. Place two kettlebells on the ground in front of you.
2. Perform a double kettlebell clean to get both of the kettlebells into the rack position.
3. Press kettlebells vertically while leaning forward from your waist so the weights are
positioned behind your head.
4. Bring them back down to your shoulders into the rack position.
5. Perform 10-20 repetitions, depending on the weight.
1 2 3
1
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16. One Arm Kettlebell Split Jerk
Skill Level: Advanced
16.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
16.2. Exercise Steps
1. Start by bringing the kettlebell to your shoulder with a clean motion with palm facing
the front.
2. Bend your knees while pressing the kettlebell overhead moving into a split position.
3. Keeping the kettlebell overhead, return to standing position.
4. Lower the kettlebell to your shoulder.
5. Aim for 8-10 repetitions each side.
1 2
1 3
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17. One Arm Kettlebell Snatch
Skill Level: Advanced
17.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
17.2. Exercise Steps
1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.
2. Hold kettlebell with one hand, palms down, arms in front of body.
3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell
forwards and as high as you can, engaging hips and glutes all the time. Swing the other
arm out at the same time to maintain your balance and help drive momentum. The hips
and glutes, rather than your arm, should be driving the kettlebell forward.
5. As the kettlebell reaches an apex with no further upward momentum (around forehead
height or higher) punch your hand forward and upwards to flip the kettle onto the back
of your forearm. Maintain a hold on the kettlebell without holding it so tightly it cannot
move freely.
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4
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5
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6. Complete the snatch by pushing the kettlebell into a full overhead press position with
arm straight, shoulder settled into its socket and elbow locked.
7. Lower the kettlebell and allow the kettlebell to flip forward and then swing it between
your legs before moving onto the next rep.
8. Aim for 6-8 repetitions per side.
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18. Kettlebell Power Plank with Row (Renegade Row)
Skill Level: Advanced
18.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
18.2. Exercise Steps
1. Start in a plank position, but with hands grasping two kettlebells by the handles.
2. Lift one kettlebell up so it reaches the hip — remember to keep the elbow in.
3. Lower back down and repeat with the opposite arm.
4. Do 8-10 repetitions for each arm.
1 2 3
1
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19. Kettlebell Push-Up with Row
Skill Level: Advanced
19.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
19.2. Exercise Steps
1. Begin in a push-up position with the left arm holding a kettlebell.
2. Perform a push-up and hold at the top.
3. Squeeze your shoulder blades together to lift your left elbow about 15 cm above your
body as you pull the kettlebell up to your chest.
4. Return back to the starting push-up position, aiming for 8-10 repetitions with each arm.
1 2 3
1
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20. Alternating Kettlebell Press
Skill Level: Intermediate
20.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
20.2. Exercise Steps
1. Bring two kettlebells to your shoulders using the clean motion.
2. Press one kettlebell directly overhead by extending your arm through your elbow,
turning your wrist so that your palms face forward. Hold the other kettlebell stationary
on your shoulder.
3. Lower the pressed kettlebell back down to your shoulder and immediately press the
other kettlebell up with your arm.
4. Repeat alternating presses for 8-10 repetitions per side.
1 2
3
1
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21. Double Kettlebell Windmill
Skill Level: Advanced
21.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
21.2. Exercise Steps
1. Place two kettlebells in front of your feet.
2. Take both kettlebells and bring them up to your waist by extending through your waist
and hips as you pull them up.
3. Clean one of the kettlebells to your shoulder, rotating your wrist so that your palm faces
forward at the end of the clean motion.
4. Press the kettlebell upwards and keep it locked out (full elbow extension).
5. Turn your feet out at a 45˚ angle and stick your buttocks out sideways in the same
direction as the locked-out kettlebell l(e.g. to the left if you have the locked-out
kettlebell in your left hand).
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6. Slowly bend from the hips in the other direction until the kettlebell in your other hand
touches the floor again. Keep your eyes on the locked-out kettlebell overhead at all
times.
7. Repeat on each side for 8 -10- repetitions.
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22. Goblet Squat/Front Squat
Skill Level: Beginner
22.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
22.2. Exercise Steps
1. Hold a kettlebell by the handle close to your chest and assume a comfortable stance.
2. Bring your knees out as you squat down to bring the kettlebell between them.
3. Looking straight ahead at all times, squat as low as you can. Pause at the bottom of the
squat.
4. Keep your head and chest up, with your back in spine-neutral position (straight).
5. Rise back up by driving through your heels.
6. Repeat for 12-15 repetitions.
1 2
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23. Kettlebell Pistol Squat
Skill Level: Advanced
23.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
23.2. Exercise Steps
1. Pick up a kettlebell with two hands and hold it to your chest, standing.
2. Extend one leg slightly off the floor and squat down on the other one, flexing your knee
and sitting back on your hips. Continue to hold the kettlebell up in front of your chest.
3. Pause for a few seconds, then drive yourself through your heels back up to the upright
position, keeping your head and chest up.
4. Lower yourself again and repeat for 8-10 repetitions. Repeat with the other leg.
2 1
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24. Kettlebell Thruster
Skill Level: Intermediate
24.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
24.2. Exercise Steps
1. Clean two kettlebells to your shoulders by extending through your legs and hips to pull
them up. Rotate wrists to have your palms facing forward at the end of the clean
motion.
2. From this starting position, enter into the squat by flexing your hips and knees, lowering
your knees between your legs. Try to go down as low as possible while maintaining
spine-neutral position.
3. At the bottom of the squat, drive yourself up again by extending your knees and hips,
driving through your heels. As you drive yourself up from the squat, press both
kettlebells by extending your arms straight up.
4. Repeat for 8-10 repetitions.
1 2 3
1
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25. Kettlebell Turkish Get-Up (Lunge Style)
Skill Level: Intermediate
25.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
25.2. Exercise Steps
1. Take a kettlebell in your right hand and lie on the floor on your back (supine).
2. Press the kettlebell straight up by extending your elbow.
3. Bend your right knee.
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4. Pivot to your left side, keeping the kettlebell locked out, and use your left arm to prop
yourself up into a seated position.
5. Pushing your body up further with your left arm, slide your left leg up from in front of
you to have it supporting a lunge position behind you.
6. Keep looking straight up at the locked out kettlebell, and slowly stand up.
7. Reverse the motion back to the starting supine position and repeat for 6-8 repetitions
for each side.
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26. Kettlebell Turkish Get-Up (Squat-Style)
Skill Level: Intermediate
26.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
26.2. Exercise Steps
1 2 3
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1. Take a kettlebell in your left hand and lie on the floor on your back (supine).
2. Press the kettlebell straight up by extending your elbow.
3. Bend your left knee.
4. Pivot to your right side, keeping the kettlebell locked out, and use your right arm to prop
yourself up into a seated position.
5. Push further up with your right arm to enable your legs to draw back into a squat
position.
6. Look up at the locked-out kettlebell and slowly stand up.
7. Reverse the motion back to the starting supine position and repeat for 6-8 repetitions
for each side.
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27. Kettlebell Leg-Over Floor Press
Skill Level: Intermediate
27.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
27.2. Exercise Steps
6. Lie supine (on your back) on the floor with one kettlebell held in your left hand by the
handle placed over your chest.
7. Extend your left leg over your right leg. You can extend your right arm out to the side for
support.
8. Press the kettlebell directly upwards into the locked-out position.
9. Lower the kettlebell until your left elbow touches the ground. Keep the kettlebell above
your elbow.
10. Repeat for 8 -10 repetitions and perform the same number for your right side.
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28. Kettlebell Lunge Pass-Through
Skill Level: Intermediate
28.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
28.2. Exercise Steps
1. Stand upright holding a kettlebell in your right hand.
2. Step forward with your left foot and bring your torso (still held upright in the spine-
neutral position) down by flexing your knee and lowering your body through your hips.
Lower your back knee until it nearly touches the ground.
3. As you lunge, pass the kettlebell under your left leg to your left hand.
4. Pressing through the heel of your left foot, return back to the upright starting position.
5. Repeat for 16-20 repetitions, alternating legs.
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29. Kettlebell One-Arm Row
Skill Level: Intermediate
29.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
29.2. Exercise Steps
1. Place a kettlebell next to your left foot.
2. Place your left foot behind your back and rest your right elbow on your right leg.
3. Pull the kettlebell up to your stomach, keeping your back flat (spine-neutral) at all times.
4. Repeat for 8-10 repetitions each side.
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30. One-Arm Overhead Kettlebell Squat
Skill Level: Advanced
30.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
30.2. Exercise Steps
1. Place a kettlebell on the ground in front of you and take it by the handle in your left
hand.
2. Clean and press it to your shoulder by extending through your legs and hips, rotating
your wrist so that you finish the movement with palms facing forward.
3. Press the kettlebell overhead by extending your elbow. This is your starting position.
4. While looking straight ahead and keeping the kettlebell locked out above you, flex your
knees and hips to lower your torso between your legs, keeping your head and chest up.
You can maintain your balance by extending your right arm sideways.
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5. Pause at the bottom of the squat for a moment before raising yourself back up to the
starting position by pushing through your heels.
6. Repeat for 8-10 repetitions, alternating sides.
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31. One-Arm Snatch to Press
Skill Level: Advanced
31.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
31.2. Exercise Steps
1. Place a kettlebell between your feet.
2. Bend your knees and extend your buttocks back to get into the correct starting position.
3. Looking straight ahead, swing the kettlebell back between your legs.
4. Immediately driving through with your hips and knees, bring the kettlebell up to your
shoulder with wrist facing forward, perform a slight squat, then push up and press the
kettlebell overhead.
5. Let the kettlebell swing back down between your legs and repeat for 8-10 repetitions,
alternating arms.
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32. Kettlebell Alternating Snatches
Skill Level: Advanced
32.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
32.2. Exercise Steps
1. Pick up a kettlebell in each hand and stand with them resting on your thighs, legs
shoulder-width apart.
2. Create momentum for the movement by lowering your torso, maintaining spine neutral
position, and flexing your hips and knees so that the two kettlebells swing underneath
you between your legs.
3. Using a powerful forward thrust of your hips, reverse the direction of the swing to bring
one kettlebell to your shoulder, wrist facing out.
4. Lower the kettlebell to swing down between your legs again and reverse direction with
the hip thrust, but this time raise the other kettlebell to your shoulder with wrist facing
out.
5. Continue alternating movements for 12-15 repetitions per side.
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33. Kettlebell Burpee to Squat Press
Skill Level: Advanced
33.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
33.2. Exercise Steps
1. Place a kettlebell on the ground in front of you and stand over it.
2. Bending your knees, place the palms of your hands to either side of the kettlebell.
3. Kick your feet out behind you to assume a push up position.
4. Keeping your hands on the floor, jump back to the same deep squatting position as in
Step 2.
5. Grab the kettlebell lightly with each hand as low on the handle as possible.
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6. Driving through your heels and hips, thrust your body up and, as the kettlebell travels
with the momentum up to your chest, transfer your grip from the lower handle to the
bottom of the kettlebell and lift it directly above your head.
7. Lower the kettlebell back down to the ground, transferring your grip back to the handle
and repeat 12-15 repetitions.
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34. Kettlebell Overhead Reverse Lunge
Skill Level: Advanced
34.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
34.2. Exercise Steps
1. Place a kettlebell between your feet.
2. Bend your knees and extend your buttocks back to get into the correct starting position.
Looking straight ahead, swing the kettlebell back between your legs.
3. Immediately driving through with your hips and knees, bring the kettlebell up to your
shoulder with wrist facing forward, perform a slight squat.
4. Push up and then press the kettlebell overhead.
5. With the kettlebell locked out directly above you, perform a reverse lunge by extending
the leg opposite the arm holding the kettlebell overhead behind you, while flexing your
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knee and lowering your body through your hips. Lower your back knee until it nearly
touches the ground.
6. Flex through your hips again to raise your torso back up to a standing position.
7. Repeat with alternating legs and arms for 12-15 repetitions per side.
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35. Kettlebell Woodman’s Chop
Skill Level: Beginner
35.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
35.2. Exercise Steps
1. Stand with your feet outside shoulder width with a kettlebell on the floor to your right
side.
2. Keeping your lower back in its natural arch, pivot your feet to the right and bend down
and pick up the kettlebell by the handle
3. Raise it as you pivot and twist to the left, stopping when the bell is at chest height.
4. Return the weight to the floor. Repeat 12-15 repetitions per side.
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36. Kettlebell Standing Side-Crunch
Skill Level: Intermediate
36.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
36.2. Exercise Steps
1. Hold the kettlebell in your right hand and extend your arm overhead.
2. Lower your arm while simultaneously raising your right knee so that your elbow and
knee nearly touch
3. Extend your knee and arm again. Complete 12-15 repetitions on that side, switch sides
and repeat.
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37. Kettlebell One-Leg Deadlift
Skill Level: Advanced
37.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
37.2. Exercise Steps
1. Hold a kettlebell in your left hand and let it hang at your side.
2. Bend your left knee and let your left toe rest on the floor.
3. Reach for the ground with the weight and lift your left leg out straight behind you,
keeping your back flat.
4. When the kettlebell touches the floor, reverse direction.
5. Repeat for 8-10 repetitions each side.
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38. Kettlebell Halo
Skill Level: Advanced
38.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
38.2. Exercise Steps
1. Squat down to pick a kettlebell up and lift it to your chest, holding it upside-down by the
handle.
2. Rotate the kettlebell clockwise around your head, initially in large circles, gradually
making the circles smaller until your hands and the kettlebell are just clearing your head.
3. Repeat for 8-10 repetitions, then change to anticlockwise rotation.
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39. Kettlebell Starfish Reach
Skill Level: Intermediate
39.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
39.2. Exercise Steps
1. Lie supine (face up) with your legs wide and your arms extended behind you, holding the
kettlebell with both hands at the base of the handle with the ball away from you and
your palms facing up.
2. Contract your abs and crunch up as you reach arms and legs together
3. Lower the kettlebell to the start and repeat for 12-15 repetitions.
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40. Kettlebell Get-Up Plank
Skill Level: Intermediate
40.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
40.2. Exercise Steps
1. Begin in a modified side-plank position with your right leg stacked on top of your left leg
and your knees bent. Put your body weight on your left forearm and on the side of your
left leg and hips.
2. Hold a kettlebell in your right hand, with your right elbow bent and weight resting
against your forearm.
3. Lift your hips so your body is straight from your knees to your shoulders. At the same
time, straighten your arm and press the kettlebell toward the ceiling. Keep it directly
above your shoulder and focus your eyes on it at all times.
4. Slowly lower your hips and arm to the starting position.
5. Repeat for 8-10 repetitions, switch sides and repeat. Remember to keep the kettlebell
directly above your shoulder, and focus your eyes on it.
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41. Kettlebell Single-Arm Front Squat
Skill Level: Intermediate
41.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
41.2. Exercise Steps
1. Pick up a kettlebell with your left hand.
2. Bring the kettlebell into the rack position. Keep your left elbow by your side, your weight
in front of your left shoulder, and your palm facing in.
3. Push your hips back and lower your body into a squat until your thighs are parallel to the
floor, and then stand back up, pushing up through your heels.
4. Repeat for 8-10 repetitions, then change sides.
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42. Kettlebell Rotating Lunge
Skill Level: Intermediate
42.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
42.2. Exercise Steps
1. Stand with your feet shoulder-width apart holding a kettlebell with both hands in front
of your chest.
2. Step forward with your left leg and lower into a lunge, simultaneously rotating your
upper body toward the right wall.
3. Drive through the left heel and return to the starting position. Repeat for 12-15
repetitions on each side.
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43. Kettlebell Around the World
Skill Level: Advanced
43.1. Main Muscle Groups Worked
Lower Back Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals Gluteus Maximus
Shoulders Obliques Hips
Chest Hamstrings
43.2. Exercise Steps
Focus on form when beginning this advanced exercise.
Use a lighter kettlebell and be aware of the importance of staying as upright as possible and
controlling your rotational momentum. Ensure you have adequate space around you for this
exercise.
1. Stand with feet shoulder-width apart and take the kettlebell by both "horns". Bring your
shoulders back and tuck your chin in, making sure you are standing tall and upright.
2. Holding the kettlebell in front of your navel and groin area, turn your whole body around
360˚ with your feet rotating.
3. After three rotations in the same direction, stop. Control the stop by planting your feet
down hard, with heels flat on the ground and knees slightly bent, but not excessively.
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4. Now perform three rotations in the opposite direction and continue for two minutes
before resting.
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44. Example Workouts
The following pages provide example workouts for each of the beginner, intermediate and
advanced level practitioner.
44.1. Order of Exercises
Exercises in each circuit are listed in the order in which they should be performed.
44.2. Number of Circuits per Workout and Rests
We recommend repeating the circuit three times, depending on your fitness level. After
completing one exercise, go straight into the next one. Short rests of between 90 seconds
and 5 minutes can be taken in between circuits.
44.3. Repetitions and Time Taken
With some exercises, we have prescribed a particular number of repetitions. With others,
the idea is to perform as many repetitions as possible within the time limit, e.g. 3 minutes.
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45. Beginner Level Workout
Objective: To increase muscular strength and endurance in as wide a variety of muscle
group areas as possible while also improving cardiovascular performance
Total time taken (estimated, excluding rest time): 15-45 mins, subject to length of time per
exercise.
Number of circuits to be performed in one workout: 3
Exercise Amount of Time Important notes
Two –handed Kettlebell
Swing
1-3min Remember to drive hips forward explosively (but smoothly) while swinging the kettlebell forward
Two-Arm Kettlebell Row 1-3min Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in
Alternating Kettlebell Press 1-3min A good alternative to bench presses but demands a compound wrist and arm movement.
Woodman’s Chop 1-3min Remember to keep your lower back in its natural arch and to pivot.
Goblet squat/Front Squat 1-3min Squat as low as you can and drive back up
through your heels.
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46. Intermediate Level Workout
Objective: To increase muscular strength and endurance in as wide a variety of muscle
group areas as possible while also improving cardiovascular performance
Total time taken (estimated, excluding rest time): 40 mins
Number of circuits to be performed in one workout: 3
Exercise Number of Repetitions/ Amount of Time
Important notes
One-Handed Kettlebell Swing
12-15
repetitions per
arm
Your hips and glutes, rather than your arm,
should be driving the kettlebell forward, so
make sure these are engaged all the time
Kettlebell Figure-Eight 2-3 min This exercise develops coordination as well
as working arms, back and abdominals
Kettlebell High Pull 2-3 min Keeping your core engaged is crucial
One-Arm Kettlebell Floor Press
8-10 repetitions
per side
Remember to turn your wrists towards your
feet as you press the kettlebell up
One-Arm Kettlebell Row 8-10 repetitions per side
Maintain spine neutral position at all times
Kettlebell Turkish Get-Up (Lunge-Style)
6-8 repetitions per side
A complex exercise featuring multiple movements, probably the most crucial of which is sliding your leg up from in front of you to have it supporting a lunge position behind you.
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47. Advanced Level Workout
Objective: To enhance total body muscular strength and endurance, focussing on further
strengthening the core, as well as increasing cardiovascular capacity.
Total time taken (estimated, excluding rest time): 40 mins
Number of circuits to be performed in one workout: 3
Exercise Number of Repetitions
Important notes
Kettlebell windmill 6-8 repetitions
for each side
A challenging exercise, for which some may
need to use lighter kettlebells than for those
exercises which utilize swing. When
kettlebells is directly raised overhead, keep
your gaze fixed on the weight in order to
keep your shoulders aligned.
Kettlebell Deadlift Aim for 12-15
repetitions,
maintaining
proper form
throughout.
Engage your core, tighten your glutes, and
keep your arms extended as you raise your
body by pushing up through your feet. Don’t
pull the kettlebells up with your arms, just let
it come along with you, until you come to a
standing position.
Kettlebell Clean 10-15 repetitions
Grip position is important: At the start, bend your knees to reach down and grip the handle of the kettlebell with your right hand, your thumb pointing behind you. In rack position, the kettlebells should be resting on the forearm, which is tucked close to the body, the fist at your chest.
One-Arm Kettlebell Split Jerk
4-5 each side initially, build to 8-10 with experience and fitness level
Crucial movements such as the clean and overhead press are stages in this complex exercise and need to be mastered first.
Kettlebell Pistol Squat 4-5 for each leg initially, build to 8-10 with experience and fitness level
Drive up through your heels when going up.
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