5 Full-Body Kettlebell Exercises

Kettlebell Goblet Squat

Reps: 10

  • Hold the kettlebell by its horns and drive your shoulder blades together and downward so your chest is open (think “proud chest”). Tuck your elbows in so your forearms are vertical.

  • Stand with feet a bit wider than hip-width apart with feet turned out slightly.

  • Go as low as you can without your tailbone tucking under your butt.

  • Use the video below for reference

One Arm Kettlebell Press

Reps: 5 (each side)

  • Stand tall holding the kettlebell in one hand at shoulder level.

  • Press the weight overhead with a vertical forearm.

  • To lower the kettlebell, pull it back down into position at shoulder level and bring it round to the front of your upper chest.

  • Complete all your reps on one side and then repeat on the other side,

  • Use the video below for reference.

Kettlebell Deadlift

Reps: 10

  • Start with the kettlebell on the ground and the handle in line with your ankles. With a soft bend in your knees and straight arms, send your butt back (like you’re trying to close a drawer with it) until you can grab the handle.

  • Grab the handle with both hands, and imagine you have a piece of paper underneath each armpit that you want to keep there as you stand up. Reverse the motion with your hips to come up, and repeat.

  • Use the video below for reference.

Kettlebell Swing

Reps: 10

  • Place the kettlebell on the ground in front of you. With your knees slightly bent and arms straight, reach forward and grab the kettlebell by the handle, hiking it back between your legs.

  • Then snap your hips and squeeze your butt to come up to a standing position. Throughout the exercise, keep your core muscles engaged.

  • Use the video below for reference.

Kettlebell Split-Stance Row

Reps: 10

  • Holding the kettlebell in one hand, step the same leg behind you. Shift your chest forward, forming a straight line from the top of your head to your back heel.

  • Keeping your core tight, imagine you’re pulling your thumb toward your armpit.

  • Use the video below for reference.

Repeat each exercise 3 times round to feel the burn!