The Ultimate List of 30 Kettlebell Exercises with PDF

If you’re looking to make the most of your workouts, try our ultimate kettlebell exercises guide. Get fit and healthy quickly and easily with our easy to follow PDF exercise routine.

If you’re looking for a way to improve your strength, power, and overall fitness, kettlebell exercises are a great place to start. Kettlebells offer a versatile and effective way to work out, targeting multiple muscle groups and providing a cardiovascular workout at the same time.

To help you get started, we’ve put together the ultimate list of 82 kettlebell exercises, from basic moves for beginners to advanced exercises for more experienced users. Whether you’re looking to tone your muscles, improve your endurance, or build explosive power, there’s something here for everyone.

The Full List of Kettlebell Exercises

Goblet Squat
Single Arm Kettlebell Swing
Kettlebell Deadlift
Kettlebell Halo
Kettlebell Russian Twist
Kettlebell Clean
Kettlebell Single Arm Press
Kettlebell Sumo Deadlift High Pull
Kettlebell Side Lunge
Kettlebell Figure 8
Kettlebell Turkish Get-Up
Kettlebell Snatch
Kettlebell Windmill
Kettlebell Double Front Squat
Kettlebell Double Thruster
Kettlebell Double Clean
Kettlebell Bottoms Up Clean and Press
Kettlebell Renegade Row
Kettlebell Double Swing
Kettlebell Double Jerk
Kettlebell Pistol Squat
Kettlebell One-Arm Snatch
Kettlebell One-Arm Clean and Jerk
Kettlebell One-Arm Long Cycle
Kettlebell One-Arm Push Press
Kettlebell Double Snatch
Kettlebell Double Clean and Press
Kettlebell Double Windmill
Kettlebell Double Turkish Get-Up
Kettlebell Double One-Arm Long Cycle

Beginner Kettlebell Exercises

Kettlebell Around the World
- Movement Type: Circling
- Muscles Worked: Arms, back, and core
- Benefit: Improve strength and stability
- Learn how to do it
Single Arm Kettlebell Swing
Kettlebell Deadlift
Kettlebell Halo
Kettlebell Russian Twist
Kettlebell Clean
Kettlebell Single Arm Press
Kettlebell Sumo Deadlift High Pull
Kettlebell Side Lunge
Kettlebell Figure 8

Intermediate Kettlebell Exercises

Kettlebell Turkish Get-Up
Kettlebell Snatch
Kettlebell Windmill
Kettlebell Double Front Squat
Kettlebell Double Thruster
Kettlebell Double Clean
Kettlebell Bottoms Up Clean and Press
Kettlebell Renegade Row
Kettlebell Double Swing
Kettlebell Double Jerk

Advanced Kettlebell Exercises

Kettlebell Pistol Squat
Kettlebell One-Arm Snatch
Kettlebell One-Arm Clean and Jerk
Kettlebell One-Arm Long Cycle
Kettlebell One-Arm Push Press
Kettlebell Double Snatch
Kettlebell Double Clean and Press
Kettlebell Double Windmill
Kettlebell Double Turkish Get-Up
Kettlebell Double One-Arm Long Cycle

3 Day Kettlebell Workout Plan at Home

Here’s a 3-day kettlebell workout plan that is suitable for a fitness beginner to do at home.

Day 1: Full-Body Workout

Kettlebell Goblet Squat – 3 sets of 10 reps
Kettlebell Deadlift – 3 sets of 10 reps
Kettlebell Swing – 3 sets of 10 reps
Kettlebell Push-Up – 3 sets of 10 reps
Kettlebell Row – 3 sets of 10 reps
Kettlebell Russian Twist – 3 sets of 10 reps

Rest 30-60 seconds between each set and exercise.

Day 2: Cardio Workout

Kettlebell Swings – 10 sets of 30 seconds with 30 seconds rest between sets
Kettlebell Goblet Squat – 3 sets of 10 reps
Kettlebell Lunges – 3 sets of 10 reps each leg
Kettlebell High Pull – 3 sets of 10 reps
Kettlebell Sit-Ups – 3 sets of 10 reps

Rest 30-60 seconds between each set and exercise.

Day 3: Upper Body and Core Workout

Kettlebell Clean and Press – 3 sets of 10 reps
Kettlebell One-Arm Row – 3 sets of 10 reps each arm
Kettlebell Halo – 3 sets of 10 reps
Kettlebell Windmill – 3 sets of 10 reps each side
Kettlebell Turkish Get-Up – 3 sets of 5 reps each side

Rest 30-60 seconds between each set and exercise.

Tips for Doing Kettlebell Exercises

Start with a lighter kettlebell weight and increase gradually as you build strength and confidence.
Focus on proper form and technique for each exercise to avoid injury and get the most out of your workouts.
Incorporate some form of cardiovascular exercise like walking, jogging, or cycling on your off days to boost your overall fitness and calorie burn.

Kettlebell Exercises List PDF

FAQs

Are around the worlds good for abs?

Around the world exercises can be a great way to work your abs, because they require the use of rotational movement which engages the core muscles. When you swing the weight around your body, your abs, obliques, and lower back muscles have to work together to maintain stability and control the movement.

Do around the worlds work your chest?

Around the world exercises primarily work the muscles in the core, shoulders, and upper back, rather than the chest muscles. However, Around the worlds can recruit the chest muscles as a stabilizer muscle, since the exercise requires stability from the entire body, which means that it may activate the chest muscles to a certain degree.

The chest muscles, or pectoral muscles, are primarily worked through exercises such as the bench press, push-ups, and dips.