What's up, strong friends? You bought a kettlebell, or you're about to, and now you want to know what to do with it. Good news: a handful of moves covers almost everything. This guide walks through the best kettlebell exercises for arms, legs, shoulders, and chest, with the cues we coach and the sets and reps we'd program. Pick a section, learn the moves, and build a workout from them.
| The short answer: The best kettlebell exercises load big muscles and scale with one bell. Start with the swing and goblet squat for legs, the half-kneeling press for shoulders, the horn-grip curl and suitcase carry for arms, and the floor press for chest. Add the clean and press and the Turkish get-up once those feel solid. Pick a muscle group below, or use our workout picker to get a full routine. |
What Makes a Kettlebell Exercise Worth Doing?
We looked for three things. A great kettlebell exercise loads a big muscle group or several joints at once. It scales with the bell you already own. And you can learn it safely in a garage without a spotter.
Kettlebells earn their place because the weight hangs away from the handle. That offset pulls on your grip, hips, and core in ways a dumbbell can't. It also lets you swing, clean, and press with one bell in a few square feet of floor.
Here's the honest part. Kettlebells are at their best for legs, hips, shoulders, and carries. They're a decent tool for arms and chest, but a barbell, dumbbells, or a cable machine will load those muscles heavier. We'd rather tell you that than oversell the bell.
If you only learn five moves, make them the swing, goblet squat, overhead press, row, and carry. Everything below builds on those.
Best Kettlebell Exercises for Arms
Almost every kettlebell move works your arms. A focused kettlebell arm workout goes after the biceps, triceps, and forearms directly. The thick handle and offset weight also challenge your grip in ways a dumbbell doesn't.
One heads-up on weight. Our lightest bell is 12 kg (26 lb), which is heavy for curls and triceps work. Slow your tempo, cut the reps, and stop a rep or two short of failure. If 12 kg is too much for isolation work, use a lighter dumbbell for those moves and keep the bell for rows and carries.
Horn-Grip Curl
Hold the bell upright by the horns, the two sides of the handle, with both hands. Keep your elbows pinned to your ribs and curl the bell toward your chest. Lower it for a slow three-count. The thick horns work your forearms as much as your biceps.
Reps: 3 x 8 to 12
Overhead Triceps Extension
Hold the bell by the horns with both hands and press it overhead so it hangs behind your head. Keep your elbows pointing forward and your ribs down. Bend your elbows to lower the bell, then straighten your arms to finish. Go slowly, because the bell swings behind you.
Reps: 3 x 8 to 10
Bent-Over Row
Hinge at the hips with a flat back, one hand on a rack or your thigh, and the bell hanging from your other hand. Drive your elbow toward your hip and squeeze your shoulder blade back. Lower under control. Rows work your biceps and forearms hard, and they balance all the pressing in your routine.
Reps: 3 x 8 to 10 per side
Suitcase Carry
Hold one bell at your side like a suitcase and walk. Stand tall, keep your shoulders level, and don't lean toward the bell. Your forearms, grip, and trunk all work to keep you upright. It's the simplest way to build forearm strength with one bell.
Reps: 3 x 30 to 40 seconds per side
Best Kettlebell Exercises for Legs
Legs and hips are where the kettlebell shines. A good kettlebell leg workout hits your quads, glutes, and hamstrings with moves that fit in a few square feet of floor. Start with a bell you can control for 10 clean reps, then progress from there.
Goblet Squat
Hold the bell against your chest by the horns, with your elbows pointing down. Set your feet shoulder-width apart and sit between your hips, keeping your chest tall. The weight at your chest helps you stay upright, which makes this the best squat to learn first.
Reps: 3 x 8 to 12
Kettlebell Swing
The swing is the signature kettlebell move. Hinge back and hike the bell between your legs, then snap your hips forward so the bell floats to chest height. Your arms are ropes, and your hips do the work. It trains your glutes, hamstrings, and back, and it gets your heart rate up fast. If your lower back takes the load, you're likely squatting the swing or lifting with your arms.
Reps: 5 x 10 to 15
Single-Leg Romanian Deadlift
Hold the bell in the hand opposite your standing leg. Hinge at the hip, send your back leg behind you, and lower the bell toward the floor with a long spine. Squeeze your glute to stand. This move builds hamstrings and balance together, and it shows you any side-to-side differences.
Reps: 3 x 8 per side
Reverse Lunge
Hold the bell at your chest and step one foot back. Lower until your back knee nearly touches the floor, then drive through your front foot to stand. Stepping back is often easier on the knees than stepping forward. When you're ready for more, move to a Bulgarian split squat with your back foot on a bench.
Reps: 3 x 8 per side
Best Kettlebell Exercises for Shoulders
Kettlebells are great for shoulders because the bell makes you stabilize as you press. A kettlebell shoulder workout builds strength and control in the same movement. Start with a bell you can press for six clean reps. Most lifters press far less than they swing.
Halo
Hold the bell upside down by the horns at chin height and circle it around your head, keeping it close. Keep your ribs down and your glutes tight so your back doesn't arch. Switch directions each set. Halos open up your shoulders and upper back, so they work as a warm-up or a light finisher.
Reps: 2 x 8 in each direction
Half-Kneeling Press
Kneel on one knee with the other foot flat in front of you. Rack the bell at your shoulder with your wrist straight and press it overhead until your bicep touches your ear. Squeeze your glutes and keep your ribs down. The half-kneeling base removes your leg drive, so your shoulder does the work.
Reps: 3 x 6 to 8 per side
Clean and Press
Hinge, hike the bell back, and snap your hips to pull the bell into the rack position at your shoulder. Then press it overhead. Keep the bell close to your body on the way up, like you're zipping a jacket. This one move trains your hips, back, and shoulders together.
Reps: 4 x 5 per side
Turkish Get-Up
Lie on your back holding the bell straight up with one arm. Roll to your elbow, then your hand, bridge your hips, sweep your leg back, and stand. Reverse every step to return, and keep your eyes on the bell. Practice with no weight, or a shoe, first. The get-up builds shoulder stability and body awareness.
Reps: 3 x 2 to 3 per side
Best Kettlebell Exercises for Chest
Here's the honest truth about any kettlebell chest workout: it has a ceiling. A pair of bells can't load your chest like a barbell and a bench. Still, these moves build a solid pressing base, and they work well when a bench isn't an option.
Floor Press
Lie on your back with your knees bent and the bell racked on your forearm. Lower until your upper arm touches the floor, with your elbow about 45 degrees from your ribs, then press. The floor limits your range, which is friendly to your shoulders. With a bench, you can do the same move through a longer range of motion.
Reps: 4 x 6 to 8 per side
Push-Up on Kettlebells
Place a pair of bells on a flat floor and grip the handles. Set your body in a straight plank and lower your chest between the bells. The handles let you go deeper than a floor push-up. Make sure the bells sit on a flat, non-slip surface, because they can shift. With one bell, put one hand on the handle and switch sides each set.
Reps: 3 x 6 to 10
Pullover
Lie on your back and hold the bell by the horns with both hands over your chest. With soft elbows, lower the bell back behind your head, then pull it back over your chest. This loads your chest and lats together. Use a bell you can control, and stop if your shoulders pinch.
Reps: 3 x 10
How Do You Build These Into a Kettlebell Workout Routine?
Pick one move from each category: a hinge or squat, a press, a pull, and a carry. That gives you a complete kettlebell full body workout in about 20 minutes. Here's a simple one to start with:
- Kettlebell swing, 10 reps
- Goblet squat, eight reps
- Half-kneeling press, five reps per side
- Bent-over row, eight reps per side
- Suitcase carry, 30 seconds per side
Rest 60 seconds, then repeat for four rounds. Do it two or three times a week with a day off between sessions. When all four rounds feel easy, add reps first, then move up a bell size.
Want a routine built for one muscle group? Pick arms, legs, shoulders, or chest in the workout picker below and you'll get two ready-to-go workouts for each.
Which Kettlebell Weight Should You Use?
Different moves want different bells. Your hips and legs are far stronger than your arms, so the bell you swing will be too heavy to curl or press. Most lifters end up owning two sizes.
| Exercise type | Starting bell | Examples |
|---|---|---|
| Presses, curls, triceps, get-ups | 12 kg (26 lb) to 16 kg (35 lb) | Half-kneeling press, horn-grip curl |
| Swings, squats, lunges, carries | 16 kg (35 lb) to 24 kg (53 lb) | Swing, goblet squat, suitcase carry |
| Heavy swings and carries | 32 kg (70 lb) | Swing, farmer carry |
These are common starting points, so adjust for your training history. We sell Prime Kettlebells with a classic powder-coated finish and Savage Kettlebells with a rubber coat, both in 12, 16, 20, 24, and 32 kg. For double-bell moves like push-ups on kettlebells, grab a pair or set. Not sure which size to start with? Our kettlebell buying guide breaks it down.
Bottom Line
If you're new to kettlebells, learn five moves first: the swing, goblet squat, half-kneeling press, bent-over row, and suitcase carry. They cover your legs, shoulders, arms, and back with one bell. Add the floor press when you want more chest work, and the Turkish get-up and clean and press once your form is steady. If you want a lot of chest or arm volume, pair your bell with a barbell or dumbbells. They'll load those muscles heavier. Pick a muscle group in the workout picker, do it twice this week, and you'll feel the difference.
Questions about picking a bell? Call us at (512) 201-4404. We're lifters too. Lift heavy, lift happy.
