Top 10 Kettlebell Exercises That Work On Every Muscle

Many fitness experts consider kettlebells to be the ultimate fitness tool because of how versatile they are. This makes sense since they allow you to work on every muscle in your body as long as you use the right exercise and technique.

They are also ideal for different workout goals, whether you want to build muscle, improve flexibility, or enhance your overall fitness. So what exercises should you choose to engage your whole body?

This article will be your guide, providing 10 effective exercises that you can use with a kettlebell that engages your entire body and pushes you closer to your fitness goals. Keep reading!

How Much Should Your Kettlebell Weigh?

This is the ideal time to learn about the weight of a kettlebell and how to choose it correctly. Kettlebell weight can be classified as light, moderate, and heavy. Light ones usually weigh around 8-12 lbs, moderate ones weigh 35 lbs, and heavy ones weigh over 50 lbs or more. However, this shouldn't be a concern—it is all about the goals you lay down for yourself.

Beginners should start with the Vulcan Rubber-coated kettlebells that weigh around 10-12 kg (22-26 lbs) for men and 8-10 kg for women. If you are intermediate or more advanced, you can go with the Vulcan Competition Kettlebells of 16-20 kg (35-44 lbs) for men and 12-16 kg for women.

However, remember that these are just general suggestions. The weight should coincide with the specific body part you will subsequently be working out and your fitness levels. It’s essential to monitor your body and not rush during your training sessions.

No matter how much weight you lift, the emphasis should be on the movement and the technique. Pick a lighter kettlebell initially, practice moving your body correctly, and only afterwards, try heavier kettlebells after building confidence and strength in your mind.

10 Kettlebell Exercises For The Whole Body

Without further ado, let’s move on to the 10 kettlebell exercises that work on all your muscles. These are great for those trying to add variety to their training routine or aren’t ready to commit to a full-fledged workout regimen.

Keep reading!

1. Kettlebell Swing

Among the different types of exercises, the kettlebell swing remains one of the best as it works out your hips, glutes, and core muscles with the best intensity.

To begin performing this exercise, stand with your feet shoulder-width apart and the kettlebell held with both hands. Relax your arms and allow the kettlebell to hang between your legs.

Start the movement by slightly bending your knees and pushing your hips back. Pull the kettlebell back behind you in a bridge position and then throw your hips forward, using the power gained from this movement to push the kettlebell up to shoulder height. Do this while keeping a tight core to protect your lower back.

Allow the kettlebell to swing downward and repeat the exercise, allowing it to come just back up to shoulder height. Concentrate on pushing yourself back up using your hips instead of your arms, and do 3-4 sets for 12-15 repetitions to get maximum results.

2. Kettlebell Clean

The kettlebell clean is one of the most effective movements for enhancing strength and coordination. It specifically focuses on the shoulders, hips, and core areas of your body. To do the clean, stand shoulder-width apart and hold a kettlebell in one hand.

Then, hinge your hips and bend your knees so that the kettlebell is naturally hanging between your legs. In one motion, extend both your hips and knees while squeezing the kettlebell in towards your chest. Now, lift your arm with the kettlebell while rotating your wrist so the core of the kettlebell spins around your palm before it comes to rest in the 'rack' at shoulder level.

Be sure that your core muscles are tightened up and your spine is in a neutral position throughout the exercise. Return the kettlebell to its lower position and repeat for three to four sets of 8 to 12 repetitions per side.

3. Kettlebell Snatch

The Kettlebell Snatch is a vigorous and explosive exercise that improves strength, endurance, and coordination. It mostly targets the shoulders, core, and legs. For the basic position, open your legs to shoulder width and hold the Kettlebell with one of your hands.

Then, set the kettlebell down between your legs, bending your knees and hinging your hips directly. In one explosive motion, drive your hips forward as you pull the kettlebell uo to your body.

As the kettlebell reaches chest height, fully extend your arms and allow the kettlebell to flip around while in your wrist. This should end with your arms straight overhead.

Focus on engaging the core muscles while keeping the back straight during the whole exercise. Bring down the kettlebell in a controlled way and repeat the process at least three or four times on each side for six to eight repetitions.

4. Kettlebell Goblet Squat

The Kettlebell goblet squat is a good exercise that works primarily on the quadriceps, glutes, and core to enhance the strength and stability of the lower body. To start, position your feet shoulder-width apart while holding the kettlebell near your chest with two hands as if it were a goblet.

Then, initiate the movement pattern by bringing your hips back and bending your knees to get into the squat position. Be sure to keep your chest up, back flat, and core engaged during the movement. Go as low as is comfortable while keeping your form good.

When you reach the end of the squat, push down on the floor with your heels to come back up, squeeze your glutes at the top, and repeat for about 3 to 4 rounds with 10 to 15 reps.

5. Kettlebell Deadlift

This Kettlebell Deadlift is one of the most basic exercises but is excellent for your hamstrings, gluteus muscles, and lower back. Begin with your feet shoulder’s apart and a single kettlebell placed in front of you on the floor. 

When you stand, keep your knees bent and your back firm. Make a hook grip around the kettlebell, as outlined previously above. As you stand up, shift your weight to your heels and pull the kettlebell up your legs. 

At this time, your body should be fully standing. At the end of the movement, your hips should move forward with contraction of the gluteal muscles. Move the kettlebell down slowly while maintaining control over the movement without jerking it. 

*Note: 3- 4 sets of 10 – 12 counts are recommended for beginners.

6. Kettlebell Push Press

The kettlebell push press works on your shoulder, triceps, and core. It's great for improving the muscular strength and power of the upper body.

First, begin in a standing position with your feet shoulder-width apart while holding a kettlebell in the rack position up close to your body. Start the movement by slightly bending your knees and then driving through your heels to extend your hips and knees explosively. 

Use the momentum of this movement to press the kettlebell overhead until you fully extend your arm. Also, engage your core to maintain stability and protect your back from overstraining. Afterward, bring the kettlebell back to an upright rack position. Repeat with 3-4 sets of 8-10 reps on each side.

7. Kettlebell Row

Kettlebell row is a highly effective exercise for developing the back muscles, biceps and core, which aid in strengthening the upper body. Begin by standing with your feet over shoulder-width and grab a kettlebell with one hand. Bend your knees gently and hinge at the hip while maintaining a flat back and engaged core.

Let the kettlebell extend right under the shoulder. Initiate the movement by lifting the kettlebell up toward the rib, which causes the elbow to be close to the body.

At the end of the movement, squeeze your shoulder blades together to enhance muscle activation. Return the kettlebell in a controlled manner. Do 3-4 sets of 10-12 reps to failure on both sides.

8. Kettlebell Lunge

The kettlebell lunge is a great exercise for your quadriceps, glutes, and hamstring muscles and can help improve balance and coordination. First, stand with your feet shoulder-width apart and begin with your kettlebell either in each hand or one kettlebell held in the rack position on your shoulders.

Next, one leg will take a big step forward while lowering your hip for both legs to allow a 90-degree bend at the knees. The knee on the front leg is just above the ankle, while the back knee is just off the floor in a neutral position. Ensure to keep your chest up during this exercise while your core is tight.

Next, use your front heel as a pushing force and return to the starting position. Then, switch legs and repeat the exercise for 3-4 sets, performing 10-12 reps on each leg.

9. Kettlebell Halo

The kettlebell halo is a very basic movement that is useful for enhancing shoulder joint mobility and core stability. First, assume the upright position, making sure that your feet are shoulder-width apart, and then hold the kettlebell by the horns at chest height.

In this exercise, begin by moving the kettlebell around your head. For example, raise the kettlebell toward the right, move it to the back of the head, and then bring it all the way around to the left; in other words, bring it a full circle. Make sure to engage your core and ensure that the movements are done in a controlled manner with no jerks.

After a certain number of reps, change the direction of the halo. It is recommended to do 3 – 4 sets of 8 – 10 reps in each direction.

10. Kettlebell Figure 8

The kettlebell figure 8 is an engaging exercise that challenges your cores, hips, and legs and improves coordination and agility. To begin with, position yourself with your feet shoulder-width apart, holding the kettlebell with both hands.

Pass the kettlebell between your legs from the front of your body to the back of your body, and reach for it with your other hand. Rotate the kettlebell from the inside out as you swing it around your other leg. Slowly and smoothly, alternate hands with controlled motions.

Keep the core tight and chest up during the whole exercise. Perform 3-4 sets of 10-12 reps in every direction.

Conclusion - Get Vulcan Kettlebells

Kettlebell workouts are amazing as they work the full body, focusing on all the muscles and enhancing the body’s fitness levels. The variation in movement ensures that your workout remains fresh and effective every time, from the explosive kettlebell swing to the complex figure 8.

If you are serious about your fitness and insist on good-quality kettlebells, look no further than Vulcan Absolute Competition Kettlebells. These bells are designed with durability and performance in mind and are made for beginners and experts.