52 Kettlebell Exercises

52
K ETT L E B E L L
EXERCISES
© 2019 GB Personal Training Ltd. All rights reserved.
It is forbidden to copy, use or reproduce any of these exercise images.
kettlebellsworkouts.com
1 Slingshot 2 Halo
A B
A
B
Great warm up exercise that helps to acclimatise Warm up your shoulder girdle, improve your
you to the kettlebell. Also a good exercise to use as shoulder mobility and strengthen your shoulders
active recovery rather than resting between with this exercise.
exercises.
3 Good Morning 4 Single Arm Deadlift
B
A
A
Loosen up and strengthen your hamstrings with Fundamental kettlebell exercise that strengthens
this kettlebell exercise. Be careful not to arch your most muscles in the body but in particular the
lower back during this movement. Glutes, Hamstrings and Quads. An excellent starter
exercise to practice before moving onto the
kettlebell swing.
5 2 K ET T L EBE L L E X E R C IS ES 2 kettlebellsworkouts.com
5 Single Leg Deadlift 6 Two Handed Swing
A
A
B
B
A tricky exercise that will help to balance out the The king of all kettlebell exercises. Works almost
left and right side of your body. Excellent for every muscle in your body without you having to
working on your core muscles that connect your even move your feet.
opposite shoulder to opposite hip.
7 Single Handed Swing 8 Alternating Swing
A
A
C
B
B
Slightly more challenging for your core muscles and Keep the kettlebell moving from one hand to the
shoulder stability than the two handed swing. other as you swing. Easier for your grip than the
Tougher on your grip strength too! continuous one handed swing.
5 2 K ET T L EBE L L E X E RC IS ES 3 kettlebellsworkouts.com
9 Turkish Get Up 10 Reverse Turkish Get Up
A B B
D C
C D
E
E F
One of the most important kettlebell exercises. Rather than starting from the ground you begin
Challenge your core and mobility as you stand up standing up with this version of the Turkish Get Up.
and lie back down again, all while holding the
kettlebell.
11 Goblet Squat 12 Racked Squat
A
A
B
B
Holding the Kettlebell upside down you perform a The same as a regular squat but holding the
regular squat. Brilliant kettlebell exercise that kettlebell with just one hand in the racked position.
should not be avoided.
13 Racked Reverse Lunge 14 Regular Row
A B
A
Fundamental exercise for your Buttocks that will Works into the back of the upper body and is also
also help improve your mobility too. challenging for the core muscles due to the
rotational forces caused by the kettlebell.
15 Suitcase Row Exercise 16 Windmill
A B A
B
A row performed at the side of the body. This row Improve your shoulder and hip mobility with this
variation also focuses into the back of the shoulder. kettlebell exercise. Great for strengthening your
core muscles too!
17 Overhead Warm Up
A E
B C D
Great way to improve your shoulder stability before you begin overhead pressing exercises.
18 Clean 19 Bottoms Up Clean
B B
A
A
The clean takes the kettlebell from the floor to the Improve your Clean technique and strengthen your
racked position in one smooth movement. When wrists and core muscles with this exercise variation.
performed correctly this movement uses most Great as a warm up movement too!
muscles in the body.
20 High Pulls 21 Bob and Weave
A C
A
B
B
Fast and dynamic this kettlebell exercise will elevate Develop strength and flexibility with this lateral
your heart rate quicker than almost all other movement. Can be a very cardiovascular exercise
exercises. too.
22 Side Lunge 23 Lunge with Rotation
A
A
Tough strength based kettlebell exercise that will Excellent for improving your mobility and
also improve your hip flexibility. Be careful to warm challenging your stability as you add a twist into
up well before going to deep with this movement. the regular lunge.
24 Double Lunge 25 Tall Kneeling Press
A B
A C
Tough version of the lunge that really overloads the Focus more on your shoulders by pressing from a
movement pattern. This exercise seriously raises double kneeling position. Great exercise for
your heart rate too. beginners.
26 Half Kneeling Press 27 Overhead Press
A B
A B
Challenge your core and Glute activation by Brilliant kettlebell exercise for developing brute
pressing a kettlebell overhead while in the half strength in the shoulder muscles. Keep your whole
kneeling position. body tight for additional muscle activation.
28 Push Press 29 Clean and Press
A C B C
A
B
Help get the kettlebell out of the most difficult Putting two of the big exercises together you
pressing position by using a push press. The push achieve a movement that takes the kettlebell from
press is an excellent way to work on a heavy weight the floor to the top of the press. Very challenging,
or continue to press when the shoulders get tired. full body exercise.
30 Clean and Push Press
B D
A
C
If you struggle with the overhead press then you can make it slightly easier by adding a push into the movement
to take the kettlebell out of the sticking point.
31 Two Handed Squat and 32 Thruster (Squat and Press)

Press
B
B
A A
Very cardiovascular exercise that works most Challenging exercise that will condition the body
muscles of the body. A great progression after the from head to toe as well as your heart and lunges.
Kettlebell Squat.
33 Static Lunge and Press 34 Lunge and Press
B B
During this kettlebell exercise your feet never move More difficult variation of the lunge that works the
but you do overload the one side of your body. upper body as well as the lower body. Get your
Great for improving your balance and stability too. heart and lungs ready for this one.
35 Clean, Squat and Press 36 Overhead Reverse Lunge
A C A
B
B
Tough combination of moves that uses a double Challenge your core muscles and shoulder stability
hip bend making the movement very demanding. as you perform the lunge while holding the
Can take a little practice to remember the sequence kettlebell overhead. Make sure you always keep
of moves. your arm locked for this exercise.
37 Overhead Walking Lunge 38 Sit and Press
B
A
Even more difficult than the variation above. The Good shoulder exercise as well as developing your
walking movement places even further demands on core and hip mobility. Ensure you come down nice
your core and shoulder stability. and slowly after sitting up.
39 Snatch 40 Renegade Row
C A
B
A
B
Take the swing to a whole new level as your drive Massive core exercise that also working into the
the kettlebell overhead using almost every muscle back of the body too. Before even attempting this
in your body. Requires good timing and a high level exercise you should be able to perform a good
of kettlebell skill to master this exercise. solid plank for at least 60 seconds.
41 Side Stepping Swing 42 Bottoms Up
Press
B
A B
Start moving your feet as you swing to add another Great core and grip strength as well as body
dimension to this classic kettlebell exercise. alignment is needed to press the kettlebell
Requires good timing and the ability to swing well overhead while in the upside down position.
to perform this exercise safely.
43 Farmers Carry 44 Pistol Squat
A
A
A very practical kettlebell exercise that works hard The ultimate leg exercise that will challenge your
into the core muscles as the body tries to maintain strength, flexibility and balance. One of my
upright alignment. Challenging on your grip personal favourites!
strength.
45 Tactical Lunge 46 Overhead Squat
A
A
B
B
Challenge the lunge movement pattern by passing Tough kettlebell exercise that requires good
the kettlebell between your legs during each step. shoulder and hip mobility as well as shoulder
Make sure you keep your core engaged and back stability. Become great at the regular Squat and
flat throughout the movement. Press before taking on this exercise.
47 Straight Arm Sit
A
B
Big core exercise that requires good shoulder stability too. You can make the exercise easier by using the weight
of the kettlebell to help pull you up.
48 Deck Squat
A E
B D
A personal favorite of mine. You will need excellent hip mobility to enable you to get your hips underneath you
on the way up from the bottom position.
49 One Legged Clean 50 Side Lunge and Clean
B A
A
B
Great for challenging your balance but more Funky kettlebell exercise that takes some getting
importantly your core strength as you clean the used to. Once mastered it targets practically every
kettlebell standing on only one leg. muscle including your heart.
51 Hip Thrust 52 Lateral Swings
A B
A core intensive kettlebell exercise that will help to Very advanced kettlebell exercise that takes the
mobilise the upper back and thoracic spine at the swing to a new rotational level. Be super careful of
same time. Perform slowly with control. your front knee as the kettlebell comes across your
body.
Copyright © 2019 GB Personal Training Ltd. All rights reserved.
It is forbidden to copy, use or reproduce any of these exercise images.
USE AT YOUR OWN RISK: These exercises are for informational purposes only. Consult a physician before
performing this or any exercise program.

52 Kettlebell Exercises

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52

3 Good Morning 4 Single Arm Deadlift

7 Single Handed Swing 8 Alternating Swing

13 Racked Reverse Lunge 14 Regular Row

20 High Pulls 21 Bob and Weave

24 Double Lunge 25 Tall Kneeling Press

28 Push Press 29 Clean and Press

31 Two Handed Squat and 32 Thruster (Squat and Press)

35 Clean, Squat and Press 36 Overhead Reverse Lunge

39 Snatch 40 Renegade Row

43 Farmers Carry 44 Pistol Squat

47 Straight Arm Sit

49 One Legged Clean 50 Side Lunge and Clean

Copyright © 2019 GB Personal Training Ltd. All rights reserved.

It is forbidden to copy, use or reproduce any of these exercise images.

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