Kettlebell Exercises

Two handed overhead squat

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Animation to show the two handed overhead squat exercise.The two handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single overhead squat and the double clean and jerk. A great deal of upper body flexibility is required for this workout.

How to perform the two handed overhead squat

  • Perform the Double clean and jerk so that you have two kettlebells in the overhead position.
  • Perform the squat whilst keeping a straight back and looking forwards.

Important Notes

  • Use light weights and a spotter when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Keep your feet shoulder width apart.
  • Ensure your scapular is pulled back.

One handed overhead squat

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Animation to show the one handed overhead squat.The one handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single press and the clean and jerk. This exercise is an excellent all body workout.

How to perform the one handed overhead squat

  • Perform the Kettlebell Single Press so that you have a kettlebell in the overhead position.
  • Rotate the torso and look at the overhead kettlebell.
  • Perform the squat and keep your non-working arm extended for balance.

Important Notes

  • Use a light kettlebell when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Keep your feet shoulder width apart.
  • Look at the kettlebell throughout the workout.
  • Extend the non-lifting arm.

Double Clean and Jerk

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Animation to show the kettlebell double clean and jerk exercise.The double clean and jerk is an amazing kettlebell exercise that can help strengthen many muscle groups. The double clean and jerk is an advanced exercise which should be performed once you have mastered the intermediate kettlebell exercises.

How to perform the double clean and jerk

  • Start with feet wider than shoulder width and have two kettlebells in front of you, on the floor.
  • Sit back, grab the handles and swing the kettlebells backwards between your feet.
  • At the end of the back swing, drive your hips upward and clean the kettlebells to shoulder height.
  • Perform a half squat, drive hips upwards and push the kettlebells overhead, so that your arms are extended.

Important Notes:

  • This is an advanced exercise, ensure that you have mastered the kettlebell clean and jerk before attempting the double clean and jerk.
  • The last step is important, do not attempt to press the kettlebells overhead, without performing the half squat first.

Kettlebell Double Snatch

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Animation that shows the kettlebell double snatch exercise.The kettlebell double snatch exercise is an advanced exercise that is excellent for power training. This exercise requires strength and flexibility and should be mastered with light weights before training with heavy kettlebells.

How to perform the Kettlebell double snatch

  • Start with a kettlebell in each hand and feet wider than shoulder width apart.
  • Bend the knees and swing both kettlebells back between your legs.
  • Keep a straight back and powerfully stand up, simultaneously swinging both kettlebells over your head with straight arms.
  • Bend the knees, lower the kettlebells and swing both kettlebells back between your legs.

Important Notes

  • Use light weights and a spotter when first attempting this exercise.
  • Ensure that you are thoroughly warmed up.
  • Maintain the locked arms for several seconds before lowering the kettlebells.

Kettlebell Alternating Clean

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An animation of the kettlebell alternating clean exerciseThe kettlebell alternating clean is a great kettlebell exercise to gain strength in the shoulder and arm muscles. This is an advanced kettlebell exercise. Master the single clean before starting to learn this exercise.

How to perform the kettlebell alternating clean

  • Start with two kettlebells between your feet.
  • Squat down and grab both kettlebells. Look straight ahead.
  • Clean one kettlebell to shoulder height.
  • Lower the first kettlebell and at the same time, clean the other kettlebell.

Important Notes

  • Squat slightly before each clean
  • This exercise should be performed after warming up.

Kettlebell high windmill

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An animation that shows the kettlebell high windmillThe kettlebell high windmill is a great exercise to build core and shoulder strength. This kettlebell workout has the added advantage of improving flexibility.

How to perform the kettlebell high windmill

  • Clean a kettlebell to your chest with right hand. Extend the left hand.
  • Move the left foot forwards, the left heel should be in line with the right toe.
  • Push the kettlebell overhead. Look at the kettlebell and rotate the torso toward it.
  • Whilst looking at the overhead kettlebell, bend the left knee and hip until the left hand touches the left show.
  • Repeat five times then switch sides.

Important notes about the kettlebell high windmill

  • Remember to keep looking at the kettlebell when you bend down.
  • Use a lightweight when learning this exercise or use a spotter.

Kettlebell windmill

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An animation that show the kettlebell windmillThe kettlebell windmill is a great exercise to build core strength and improve flexibility. This kettlebell workout is also known as the low windmill.

How to perform the kettlebell windmill

  • Stand with feet shoulder width apart with a kettlebell between them.
  • Extend the right arm so that it is over your head and touching the ear.
  • Look at the right hand and rotate the torso toward it.
  • Whilst looking at the overhead hand, bend the left hip until the left hand can grab the kettlebell.
  • Stand up, keeping the left arm straight.
  • Repeat five times then switch sides.

Important notes about the kettlebell windmill

  • Keep your eyes on the hand without the kettlebell.
  • Keep the kettlebell close to your body.

Kettlebell jump squat

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  • Hold an inverted kettlebell by the handle, at chest height.
  • Sit back in to a squat position, then up from your toes.
  • Land softly back in the squat position and repeat.

Front squat with two kettlebells

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An animation that shows the front squat with two kettlebellsThe front squat with two kettlebells is the next step after learning the goblet squat. It is great for improving power in the leg and gluteal muscles.

How to perform the front squat with two kettlebells.

  • Stand with feet shoulder width apart.
  • The kettlebells should be held in the “rack” position across your chest.
  • Squat down slowly, keeping your weight on your heels to counter-balance the kettlebells.
  • Drive up using your hamstrings and glutes. Maintain a straight back.

Important notes about the front squat with two kettlebells.

  • Learn the goblet squat exercise before trying this exercise.
  • Be comfortable with the rack position bebefore trying this exercise.
  • Sit back on your heels if you feel as that you are being pulled forward.

Kettlebell Double Clean

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An animation that shows the Kettlebell Double clean

The kettlebell double clean is the most commonly used method of getting the kettlebell in to the “racked” position. This makes it an important exercise to learn before progressing to more advanced kettlebell workouts that use two kettlebells.

How to perform the kettlebell double clean

  • Stand with feet slightly wider than shoulder width apart with the kettlebells in front of you.
  • Go in to a squat position, then grasp the kettlebells, and swing them backwards through your legs.
  • As the kettlebells swing forward, keep them close to your body.
  • Loosen the grip and rotate the arms resulting in the palms facing upwards.
  • At the apex, the kettlebells should be resting on your outer arms with the elbows and wrists locked.
  • Allow the kettlebells to fall by loosening the grip.

Important notes about the kettlebell double clean

  • If your goal is increasing muscle endurance, use a light weight and lots of reps.
  • Learn the rack position before starting this exercise.