Written by Caitlin

5 exercises with a kettlebell

A kettlebell workout is great if you don't have a lot of room at home. It's also good if you want to do a quick workout and still train all your muscle groups. You won't just strengthen your muscles, you'll also be working on your explosive strength, flexibility, and coordination. There's a huge range of exercises you can do with a kettlebell. I've listed 5 that you should definitely try some time.

Work out with care

These 5 kettlebell exercise let you train every muscle in your body. Each exercise is aimed at a different muscle group, creating diverse workout. Always make sure you use the right posture and have mastered the exercises. That prevents injuries. Want a personalized training schedule or more explanation on exercises? Visit a gym and tell them about what your goals are.

1. Kettlebell Swing

kettlebell swing muscles

Muscle groups

The kettlebell swing is the best-known kettlebell exercise. The reason that it's so popular, is simple; you use almost every muscle in your body. The focus is on your glutes, hamstrings, back, and shoulders.

kettlebell swing explanation

Step by step

  1. Place your feet at the width of your hips and gently bend your knees.
  2. Bend your upper body forward slightly and keep your back straight.
  3. Next, press forward from your and swing the kettlebell forward.
  4. Bring the weight back down in the same swing.


Note that you shouldn't let the kettlebell reach above shoulder height. You should mainly use the strength in your lower body, not in your arms. Need a bigger challenge? Perform this exercise with 1 arm instead of 2.

2. Kettlebell Goblet Squat

kettlebell goblet squat muscles

Muscle groups

Leg training. You either love it or hate it with a vengeance. The Kettlebell Goblet Squat lets you train your glutes and legs effectively. Your back will also get a workout by stabilizing your upper body.

Kettlebel goblet squat explanation

Step by step

  1. Place your feet wider than your hips and make sure you're stable.
  2. Hold the kettlebell in front of your chest and bring your elbows close to your body.
  3. Bend your knees until you're at a 90 degree angle.
  4. Push yourself back up from your heels.


Take care not to arch your back during this exercise. In order to prevent this, you have to properly tense your ab muscles. It's also important that your buttocks move back, as your knees shouldn't go past your toes. If you want to slowly intensify this exercise, try to do it very slowly. That way, you legs will be under strain for longer.

3. Kettlebell Russian Twist

kettlebell Russian Twist muscles

Muscle groups

Many exercises require a strong core. With the Kettlebell Russian twist, you'll train both your front and lateral ab muscles. This exercise also addresses your back and shoulders.

kettlebell Russian Twist explanation

Step by step

  1. Sit on the ground and dig in your heels.
  2. Hold the kettlebell in front of your chest and bring your elbows close to your body.
  3. Move backward without arching your back.
  4. Twist your upper body to one side and then to the other.


Make sure that you feel the tension in your stomach and not in your lower back. If you do, bend your lower back a little. That way, you can be sure that you're not using the wrong posture. Finding this kettlebell exercise a little to simple? Keep your feet 10 centimeters off the ground during the exercise.

4. Kettlebell Stiff Leg Deadlift

kettlebell stiff leg deadlift muscles

Muscle groups

A good exercise to train your hamstrings and glutes is the Kettlebell Stiff Leg Deadlift. In this exercise, most of the tension is on your hamstrings and glutes. You will also still use your back and abs to carry out this exercise as stably as possible.

kettlebell stiff leg deadlift explanation

Step by step

  1. Plant your feet at hip width and suspend the kettlebell tussen between your legs.
  2. Keep your legs straight and lower your arms go straight down.
  3. In order to lower your arms straight down. Your upper body will move forward and your hips and buttocks backward.
  4. Lower the kettlebell to your knees and come back up.


During this exercise, make sure you keep your back straight. It shouldn't arc or bend. In order to prevent his, you have to move your shoulder blades together. Want to intensify this exercise? Stretch one leg backward and do the exercise on 1 leg.

5. Kettlebell Upright Row

kettlebell upright row muscles

Muscle groups

The Kettlebell Upright Row is a good exercise for getting beautifully sculpted shoulders. You don't just address the shoulders, but the muscles in your upper back and biceps as well.

kettlebell upright row explanation

Step by step

  1. Make sure you have solid stance.
  2. Hold the kettlebell with 2 hands and lets your arms hang in a relaxed way.
  3. Lift up the kettlebell holding it as close to your body as possible.
  4. If you keep it close to your body, you'll notice that your elbows will move outward.
  5. Stop when you get to chest height and slowly lower it back down.


In this exercise, make sure you're only moving your arms. Your shoulders shouldn't rise along with the kettlebell. Don't move your elbows backward to far and keep them in line with your shoulder. In order to make this exercise more challenging, you can lower the kettlebell back down more slowly.

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