This is an article giving specific details about a variety of kettle bell exercises. How you put the exercises together in a routine is up to you or your trainer. As always, begin slowly and work up in time and intensity and always exercise due care and attention to matters of safety. The benefits of learning a balanced set of kettlebell basics cannot be understated for an all-round body workout with both strength and cardio. The number of different exercises using kettlebells is limited almost only by your imagination.
Kettlebell windmill. With one arm, clean and press a KB overhead. Maintain the KB in a locked out position while pushing your hip in the position of the KB. Now place your feet in a turned out position at 45 degrees to the KB arm. Now lower your body so you touch the floor in the direction opposite. Hold that position before repeating the exercise in the reverse order. Good for the abdominals, hamstrings, shoulders and glutes.
Kettlebell hang clean. Put the KB between your feet, look straight ahead and then clean the KB to your shoulder before dropping the KB to a hanging position as you keep your legs taut. Good for the hamstrings, lower back and calves.
Kettlebell seated press. Take up a floor position with legs spread apart. Place one KB in locked position above your head with a press. Do not lean backwards. Good for the shoulders and triceps.
Kettlebell floor press. Begin by lying on the floor. Prepare to press one KB. The KB is pushed directly at the ceiling. Lower the KB to the floor and then repeat. Use your imagination and picture pushing yourself through the floor as the KB is pressed. Good for the chest and triceps. Great for those interested in kettlebell weight training.
Kettlebell squats. These are great for the kettlebell beginner. Discover what for your body type is a comfortable stance. Begin by cleaning two KBs to your shoulders and finish with your comfortable stance. Now squat, and as you do, push your butt out. Keep looking ahead, squat as low as you can, pause, and then begin to rise. Repeat. This is good for your quadriceps, calves and glutes. You can turn this single exercise into a kettlebell endurance workout if you do enough at high intensity!
Kettlebell see-saw press. Take up two KBs and clean to your shoulders. Press only one KB before instantly pressing the second. When you do the reps, ensure you get the balance right starting with alternate arms. Good for your shoulders and triceps.
Kettlebell split jerk. This is a one KB exercise. Begin as you clean the KB to your shoulder then use your legs to drive it above your head. The instant the KB is driven overhead, you drop to the bottom position of a lunge enabling yourself to get under the KB. Again for balance, ensure you work both sides of your body. This is good for quadriceps, hamstrings and shoulders.
Two-armed kettlebell jerk. Begin as you clean both KBs to your shoulders. Then simultaneously squat a short distance as you drive both KBs overhead. These need to be rapid motions. Once you’ve finished the clean, squat further to get under the KBs. Having driven the KBs overhead to a locked out position, stand tall as you complete the exercise. This is good for shoulders, triceps, quadriceps and calves – and is an awesome kettlebell core exercise!
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