Kettlebell Exercises

Kettlebell Double Press

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The kettlebell double press is a great exercise for the whole body. Also known as the double bottoms up press, it is a kettlebell exercise that should be part of every kettlebell workout. This is one of the easier “advanced” kettlebell exercises, this exercise is the nest step after learning how to do the clean and press.

How to perform the kettlebell double press

  • Start with a kettlebell in each hand.
  • Clean both kettlebells to shoulder height. The kettlebells should finish upside down.
  • Press both kettlebells straight up. Look at the kettlebells as you drive them up.
  • Lower the kettlebells to the start position and repeat.

Important Notes about the kettlebell double press.

  • This is exercise should be performed after warming up.
  • Engage (tense) your gluteal and core muscles to increase stability.
  • To increase muscle endurance, use a light weight and more reps .

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 Renegade Row

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An animation that shows the renegade row kettlebell exercise.The kettlebell renegade row is a great exercise for strengthening anterior muscles. These front side muscles such as the pectoralis major do not get used much in most kettlebell exercises. Therefore, it is important to add the renegade row to your kettlebell workout. This is a plank style exercise and has the added bonus of improving core stability.

How to perform the Renegade Row

  • Place two dumbells on the floor, shoulder width apart.
  • Hold the kettlebell handles and adopt the push up position.
  • Shift your weight to one arm and keep that arm straight.
  • Row the kettlebell with the un-weighted arm.
  • Keep your elbow in as you row.
  • Switch arms after each row.

Important notes about the renegade row

  • Use heavy kettlebells for this exercise. If the kettlebells are too light, the one on the ground will fall over.
  • If you cannot do the full plank, then try this exercise on your knees.
  • Engage your gluteal (butt) muscles when doing this exercise.

Kettlebell clean and jerk

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An animation to show the kettlebell clean and jerk exerciseThe kettlebell clean and jerk is a great kettlebell exercise that can strengthen the entire body. It is an all round exercise that can help improve strength, flexibility and aerobic fitness. The clean and jerk is also a foundation to more advanced kettlebell exercises, therefore, we recommend adding this to your kettlebell workout.

How to perform the kettlebell clean and jerk.

  • Clean a kettlebell to your shoulder.
  • Go in to a half squat, drive your legs and hips upwards.
  • Simultaneously, push the kettlebell overhead.
  • Loosen the grip and swing the kettlebell back between your legs.
  • Repeat five times then switch sides.

Important notes about the kettlebell clean and jerk

  • Warm up before starting this exercise.
  • The last step is important. Do not attempt to press the kettlebell overhead, without performing the half squat first.

Kettlebell one arm jerk

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Animation that shows the kettlebell one arm jerkThe kettlebell one arm jerk is a great all round exercise. The one arm jerk creates strength and endurance for many muscle groups in the body. With a light weight and a good pace, it can also be used for aerobic exercise. This is a great exercise to add to your kettlebell workouts.

How to perform the kettlebell one arm jerk

  • Clean a kettlebell to your shoulder. This is the start position.
  • Go in to a half squat, then drive your legs and hips upwards.
  • At the same time, push the kettlebell overhead.
  • Repeat five times then switch sides.

Important notes about the one arm jerk

  • Keep looking at the kettlebell.
  • To increase muscle endurance, use a light weight and lots of reps.
  • Hold the kettlebell at the top of the jerk for a 2 second count.
  • This is exercise should be performed after warming up.
  • Keep the back straight.

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.

Kettlebell Snatch

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Animation showing the Kettlebell Snatch exercise.The Kettlebell Snatch is an excellent all round exercise that is both aerobic and is an all body strength workout. The Kettlebell Snatch should be added to any workout that aims to be both aerobic and strengthen the entire body.

How to perform the Kettlebell Snatch.

  • Stand with feet shoulder width apart with the kettlebell in front of you.
  • Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.
  • Reverse direction of the swing and drive upwards with hips and knees.
  • As the kettlebell approaches your shoulder, loosen the grip and extend fingers.
  • Push the kettlebell overhead.

Important Notes

  • Look straight ahead when driving the kettlebell overhead.
  • Lock the weight when it’s overhead and before lowering back down.

Kettlebell Press

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Animation to show the Kettlebell Press exercise

The Kettlebell Press (also known as the Single Press) is an excellent exercise to increase strength in the shoulder, arms and back muscles. The Kettlebell Press should be added to any workout that aims to strengthen the upper body.

How to perform the Kettlebell Press

  • Clean the kettlebell to your shoulder, at the end of the clean the palm should face forward.
  • Bend your legs slightly, then drive upwards and simultaneously push the kettlebell overhead and lock your arms.
  • Hold the kettlebell overhead for two seconds, then lower the weight to the shoulder and repeat.

Important Notes

  • Look straight ahead throughout the exercise.
  • Use a light weight to use the exercise as a warm up.
  • Engage (tense) your gluteal and core muscles to increase stability.

Kettlebell Turkish Get Up

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The Kettlebell Turkish Get Up is an amazing kettlebell exercise that can strength the entire body. The Kettlebell Turkish Get Up is an intermediate exercise which should be performed once you have warmed up properly.

Animation to show the kettle bell Turkish get up exercise.How to perform the Kettlebell Turkish Get Up

  • Lie on your back, with the kettlebell on your chest with the right hand fully inserted in the Kettlebell handle.
  • Bend the right knee, so that the right foot is flat on the floor, place the left arm out at 45 degrees and raise your right arm upwards.
  • Drive the right hip upwards while rotating on to the palm of the left hand. Continue to look at the kettlebell.
  • You should now be in a stable position with your hips off the ground and weight distributed between the left palm, and right foot.
  • Bring the left knee back so that you are kneeling on it.
  • From the kneeling position, drive the hips upward and stand.
  • Continue to look at the kettlebell until you have finished standing.

Important notes:

  • Keep looking at the kettlebell.
  • Use a lightweight when learning this exercise or use a spotter.