7 Best Full-body Kettlebell Exercises You Can Do at Home

kettlebell exercises at home

Be honest, how many times have you used a kettlebell for anything other than kettlebell swings? 

I’m guessing not many.

Kettlebells are one of the most underutilized pieces of equipment we see in the gym. While dumbbells and machines are used regularly, kettlebells are often left in the corner to collect dust.

Let me tell you, they shouldn’t be!

Unlike dumbbells, the weight of a kettlebell gets displaced as it moves around.

Consequently, we can make exercises more challenging by using a kettlebell.

If you are looking for a kettlebell but don’t have much space, check out our list of the best adjustable kettlebells.

Here are some of the best kettlebell exercises you can do at home. 

Best Full-body Kettlebell Exercises

#1. Kettlebell Swings 

kettlebell swings

The swing is the king of all kettlebell exercises.

It’s the one we all know and love. Kettlebell swings develop strength and power in your glutes, hamstrings, hip flexors, core, shoulders, and back.

They also help improve your posture – perfect for those who sit at a desk all day. 

How to Perform

  1. Stand with your feet shoulder-width apart, and knees slightly bent.
  2. Grip the top of the kettlebell in both hands.
  3. Let the kettlebell hang in front of your hips. This is your starting position.
  4. Pull your shoulder blades back and down while squeezing your core.
  5. Send your hips back and lean your torso forward while the kettlebell passes between your legs.
  6. Drive your hips forward and use the momentum to raise the kettlebell to eye level.
  7. Let the kettlebell drop and use gravity to go into your next repetition. 

Technique Tips 

  • Let the kettlebell fall, don’t force it. 
  • Drive your hips forward in an explosive manner. 
  • Push your knees out. 
  • It’s not a squat; it’s a hinge. 

#2. Kettlebell Thrusters 

Thruster?

The thruster is a combination of the squat and overhead press. But, instead of being two separate movements, they’re both performed in one fluid motion.

Thrusters are great for building strength and endurance in the quads, glutes, core, and shoulders. They also jack up your heart rate real fast. 

How to Perform 

  1. Stand with your feet shoulder-width apart.
  2. Hold one kettlebell in each hand and rest them on your shoulders in the front rack position.
  3. Pull your shoulder blades back and down while squeezing your core and glutes.
  4. Send your hips back, then bend the knees to come into a squat position. Your hips should fall below your knees.
  5. Drive through your midfoot and push your hips forward to extend your legs.
  6. During the ascent, use the momentum to push the kettlebells overhead.
  7. Pause for a second before lowering the kettlebells while going back into the squat position for your next repetition. 

Technique Tips

  • Keep your spine in a neutral position. 
  • Keep the kettlebells close to your body. 
  • Push your head forward during the press. 

#3. Kettlebell Farmer’s Carry 

Farmer’s carries are like the gym version of carrying your groceries in from the car.

They look pretty straightforward, but they will blow up your forearms and spike your heart rate.

Not only are they great for your forearms, but also your neck, backs, shoulders, core, glutes, and quads. 

How to Perform 

  1. Stand with your feet shoulder-width apart.
  2. Perform a half squat to pick the kettlebells off the floor (don’t hunch over and pull your back picking them up).
  3. Turn your palms to face your hips, then pull your shoulder blades back and down while squeezing your core and glutes.
  4. Walk across the room while keeping your spine as elongated as possible. 

Technique Tips

  • Lift with your legs, not your back. 
  • Keep the kettlebells close to your body. 
  • Bend your knees slightly if you feel it’s more comfortable. 
  • Go heavier than you think you should. 

#4. Kettlebell Overhead Lunge 

kettlebell exercises overhead lunge

The kettlebell overhead lunge is an amazing exercise for building strength, balance, and stability.

Since this exercise utilizes single-limb training, it can help eliminate any muscular imbalances. The main focus of the kettlebell overhead lunge is the quads, glutes, hamstring, hip flexors, shoulders, traps, and core. 

How to Perform 

  1. Stand with your feet hip-width apart.
  2. Grip the kettlebell in your left hand and bring it up to your left shoulder in the front rack position.
  3. Dip at the knees to drive the kettlebell overhead. This is your starting position.
  4. Lunge forward with your right leg, then lower your hips until your right leg reaches a 90-degree position.
  5. Push through your right midfoot to return to the starting position. Repeat on the opposite side. 

Technique Tips

  • Keep your elbow next to your ear. 
  • Keep your hips squared.
  • Ensure your core remains braced throughout the movement. 

#5. Kettlebell Snatch 

The snatch is one of two Olympic lifts.

It might look a bit scary, but it’s actually an incredibly useful exercise. The kettlebell snatch helps develop full-body endurance, power, and strength.

It specifically targets the shoulders, triceps, glutes, hamstrings, erectors, and back.

How to Perform 

  1. Stand with your feet hip-width apart.
  2. Grip the kettlebell in your right hand and let it hang in front of your hips. This is your starting position.
  3. Pull your shoulder blades back and down while squeezing your core.
  4. Send your hips back and lean your torso forward while the kettlebell passes between your legs.
  5. Drive your hips forward and pull the kettlebell up to your shoulders. In the same swift movement, turn the kettlebell over and extend your arm overhead.
  6. Let the kettlebell drop and use gravity to go into your next repetition.
  7. Repeat on the opposite side.

Technique Tips

  • Remember, this is one fluid motion – there should be no rest between pull and extension. 
  • During the pull, point your elbow towards the sky. 
  • Use the hip drive to your advantage; this is where most of your momentum should come from. 
  • Extend onto your toes during extension. 

#6. Kettlebell Clean and Jerk 

The clean and jerk is the other Olympic lift.

Just like the snatch, the clean and jerk develop strength, endurance, and power. Unlike the snatch, it is two separate movements, which means you can use heavier weights. 

How to Perform 

  1. Stand with your feet hip-width apart.
  2. Grip the kettlebell in your right hand and let it hang in front of your hips. This is your starting position.
  3. Pull your shoulder blades back and down while squeezing your core.
  4. Send your hips back and lean your torso forward while the kettlebell passes between your legs.
  5. Drive your hips forward and pull the kettlebell up to your shoulders.
  6. Rest the kettlebell in the front rack position briefly before performing the jerk.
  7. Dip the knees, then drive the kettlebell overhead.
  8. Let the kettlebell drop and use gravity to go into your next repetition.
  9. Repeat on the opposite side.

Technique Tips

  • Use your legs to drive the kettlebell overhead. 
  • Lift your chest up during extension. 
  • Squeeze the glutes at the top of the drive. 

#7. Kettlebell Single Leg Deadlift to Row

The kettlebell single leg deadlift to row builds strength and stability in your hamstrings, core, back, and biceps.

It’s a great stabilizer exercise to build strong and healthy shoulder and knee joints. 

How to Perform 

  1. Stand with your feet hip-width apart.
  2. Grip the kettlebell in your right hand.
  3. Let the kettlebell hang in front of your hips. This is your starting position.
  4. Pull your shoulder blades back and down while squeezing your core.
  5. Bend the knees slightly, then lift your right foot off the floor.
  6. Keeping your back straight, lean your torso forward until your right leg is parallel to the floor.
  7. Pull the elbow to your rib, then reverse the movement back to the starting position.
  8. Repeat on the opposite side. 

Technique Tips

  • Focus on a spot on the floor to help with your balance.
  • Go as low as you can without breaking technique. 
  • Keep your head in a neutral position. 

Ketllebell WOrkout FAQs

kettlebell home workout

Are Full-Body Kettlebell Exercises Good for Beginners?

Yes, kettlebells are an excellent tool for beginners.

They are easy to use, inexpensive, and can be used at home. If you’re not familiar with the movements, start with a lightweight. Once you’ve developed good movement patterns, you can increase the load. 

Are Full-Body Kettlebell Exercises Good for Weight Loss?

Yes, full-body kettlebell exercises are really effective for weight loss because they don’t isolate individual muscle groups. You’re getting more bang for your buck with full-body exercises. 

Are Full-Body Kettlebell Exercises Good for Building Strength?

Yes, to build strength, you need to train with resistance. Since kettlebells are weighted, they’re an excellent piece of equipment to have in your training arsenal.

Key Takeaways

Kettlebells are one of the most underutilized pieces of gym equipment but they shouldn’t be.

Kettlebell exercises are excellent for weight loss and building strength. Make sure you add some of our recommended kettlebell exercises to your next workout.

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