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Exercises

Strength training with kettlebells: 12 exercises and how to program them

Published October 29, 2026

For strength training with kettlebells, build each session on a hinge, a squat or lunge, a press and a row: the kettlebell swing and one-arm deadlift, the suitcase squat, split squat and step-up, the single-arm overhead press and clean and press, and the kettlebell row or gorilla row. Add the Turkish get-up for shoulders and trunk. Train 2 to 3 times a week with 3 to 4 sets of 5 to 10 reps on the slow lifts and 10 to 20 on swings, and move to a heavier bell once every set reaches the top of the range.

  1. Kettlebell Swing Glutes, Hamstrings
  2. Kettlebell Deadlift Glutes, Hamstrings, Lower Back
  3. Kettlebell Split Squat Quads, Glutes
  4. Kettlebell Overhead Press Shoulders
  5. Kettlebell Row Lats, Upper Back
  6. Kettlebell Turkish Get-Up Shoulders, Abs
  7. Kettlebell Clean & Press Shoulders, Quads

Hinges

The hinge is what kettlebells do best. The deadlift teaches the movement slowly and heavily, and the swing turns it into a fast, powerful hip drive.

Glutes and hamstrings, ballistic hinge

Kettlebell Swing

Glutes, Hamstrings

The swing trains your hips to produce force fast, with a heavier bell than you can press. It also doubles as conditioning, so many kettlebell plans finish with it.

How to do it

  1. Stand with your feet a little wider than your hips, the bell set about a foot in front of you.
  2. Hinge down, grip the handle with both hands, and hike the bell back between your thighs.
  3. Snap your hips forward to stand tall, letting the bell float up to about shoulder height on straight arms.
  4. Let it fall back between your legs as you hinge again, and go straight into the next rep.

Cues

  • Hips snap, arms just hold on
  • Stand tall at the top
  • Bell passes high between the thighs

Common mistakes

  • Squatting the swing by bending the knees deeply: push your hips back and keep the shins nearly vertical.
  • Lifting the bell with your shoulders: if your arms are working, the hips are not driving it.

Swap for: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Superman

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Glutes and hamstrings, one-arm deadlift

Kettlebell Deadlift

Glutes, Hamstrings, Lower Back

With the bell in one hand beside your leg, your trunk has to keep your shoulders level while your hips do the lifting. It is the slow hinge to learn before the swing, and it stays useful with a heavy bell.

How to do it

  1. Stand with your feet about hip-width apart, the bell in one hand at your side and that arm straight.
  2. Push your hips back and bend your knees a little, letting the bell travel down beside your leg until it nearly reaches the floor, back flat.
  3. Keep your shoulders level and your chest facing forward as the bell lowers.
  4. Stand up by driving through your feet and squeezing your glutes. Finish the set, then switch hands. With two bells, hold one at each side.

Cues

  • Hips back, chest up
  • Bell close to your leg
  • Stand tall at the top

Common mistakes

  • Squatting straight down so the knees do all the work: lead with the hips.
  • Letting your back round to reach lower: stop the bell where your back is still flat.

Swap for: Kettlebell Good Morning, Kettlebell Swing, Kettlebell Row

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Squats, lunges and step-ups

One bell held at your side or two at your sides gives each leg plenty of work. Single-leg versions keep a light bell useful long after a two-leg squat gets easy.

Quads and glutes, squat

Kettlebell Suitcase Squat

Quads

Squatting with one bell by your side trains your legs and makes your trunk stop you leaning toward the weight. It is a good first squat with a single kettlebell.

How to do it

  1. Stand with the bell beside one foot, feet a little wider than your hips, toes slightly out.
  2. Hinge down, grab the handle with the near hand, and stand up tall with the bell hanging by your thigh.
  3. Sit your hips back and down until your thighs are at least level with the floor, keeping your shoulders level.
  4. Drive the floor away and stand, then finish all reps before switching hands.

Cues

  • Shoulders level, don't lean toward the bell
  • Knees track over your toes
  • Pause a second in the bottom

Common mistakes

  • Tipping toward the loaded side: brace your free side as if a second bell were there.
  • Cutting depth as the set gets heavy: if your hips stop at knee height, the rep does not count.

Swap for: Kettlebell Split Squat, Goblet Squat, Bodyweight Squat

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Quads and glutes, split squat

Kettlebell Split Squat

Quads, Glutes

With a bell in each hand, the split squat becomes your heaviest leg lift with kettlebells. Keep your front shin close to vertical and drop the back knee straight down.

How to do it

  1. Take a long step forward so your back heel is up and your front shin stays close to vertical when you drop down.
  2. Hold a bell in each hand at your sides, or one bell at your chest.
  3. Lower your back knee straight toward the floor until your front thigh is about parallel.
  4. Push through your whole front foot to stand, finish every rep on one leg, then switch.

Cues

  • Back knee straight down, not forward
  • Front heel stays heavy
  • Lean slightly forward for more glutes

Common mistakes

  • Standing too narrow: if your front heel lifts, step your feet further apart.
  • Pushing off the back foot: it is there for balance only.

Swap for: Bulgarian Split Squat, Kettlebell Step-Up, Dumbbell Reverse Lunge

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Quads and glutes, lunge

Reverse Lunge

Quads, Glutes

Stepping back with a kettlebell in each hand keeps the weight over your front foot, so each leg works hard and the front knee is easy to control.

How to do it

  1. Stand tall holding a kettlebell in each hand at your sides.
  2. Step one foot back and lower until the back knee nearly touches the floor.
  3. Keep most of your weight on the front foot.
  4. Push through the front foot to step back up, then alternate or finish one side.

Cues

  • Step long, drop straight down
  • Front foot does the work
  • Tall chest

Common mistakes

  • Short steps that push the front knee far over the toes: step back further.
  • Wobbling side to side: narrow the load or slow down.

Swap for: Bulgarian Split Squat, Dumbbell Reverse Lunge, Step-Up

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Quads and glutes, step-up

Kettlebell Step-Up

Quads, Glutes

Pushing up through one leg with no bounce from the floor builds strength right through the top of the movement. Keep the step at knee height or a little lower.

How to do it

  1. Face a sturdy step, box or bench at about knee height, with a kettlebell hanging at each side or one at your chest.
  2. Plant one whole foot on the step.
  3. Lean forward slightly and push through that heel until you stand fully on top, without springing off the floor foot.
  4. Lower the trailing foot back down slowly and repeat all reps on the same leg.

Cues

  • Whole foot on top
  • No push from the floor leg
  • Lower slowly

Common mistakes

  • Springing off the floor foot: lift its toes so it cannot push.
  • Using a chair that tips or slides: put it against a wall or use a stair.

Swap for: Reverse Lunge, Skater Squat, Step-Up

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Presses

The bell's weight sits behind your wrist, which makes overhead pressing feel steadier than with a dumbbell. The clean and press adds a hip drive to get the bell into position.

Shoulders and triceps, strict press

Kettlebell Overhead Press

Shoulders

The strict single-arm press from the rack position is the main upper-body strength lift with kettlebells. Press the bell beside your head with no help from your legs.

How to do it

  1. Hold the bell in the rack at your shoulder, resting on the back of your forearm, palm facing in, elbow tucked to your ribs.
  2. Brace your trunk and let your free arm hang by your side.
  3. Press straight up, rotating your palm to face forward as the bell passes your head, until your arm locks out beside your ear.
  4. Lower under control back to the rack. Finish all reps, then switch arms.

Cues

  • Wrist straight, knuckles to the ceiling
  • Ribs down, don't lean back
  • Lock out beside your ear, not in front of it

Common mistakes

  • Bending the wrist back under the bell: grip the handle deep in the palm, not in the fingers.
  • Dipping your legs to start the press: that is a push press. Keep your knees locked and count only strict reps.

Swap for: Kettlebell Clean & Press, Single-Arm Dumbbell Shoulder Press, Kettlebell Bottoms-Up Press

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Shoulders, hips and back, clean and press

Kettlebell Clean & Press

Shoulders, Quads

Each rep starts from the floor, so your hips, back and shoulders all lift. It is the most complete kettlebell lift and a fast way to train a lot of muscle in little time.

How to do it

  1. Stand over the bell as for a swing, a foot in front of you, one hand on the handle.
  2. Hike the bell back, then drive your hips and pull your elbow back so the bell stays close to your body instead of swinging out.
  3. As the bell reaches chest height, loosen your grip and let it roll around your wrist into the rack, elbow tucked.
  4. Press to lockout, lower to the rack, then drop the bell back into the next hike.

Cues

  • Keep the bell close, elbow back
  • Catch it soft, no bang on the forearm
  • Strict press every rep

Common mistakes

  • Swinging the bell out and letting it crash onto your wrist: the bell should travel up your body, not around it.
  • Pressing before the rack is settled: pause for a beat in the rack, then press.

Swap for: Kettlebell Overhead Press, Kettlebell Snatch, Kettlebell Thruster

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Rows

Rows balance all the pressing and hinging. The gorilla row uses two bells and lets one rest on the floor while the other pulls.

Lats and upper back, row

Kettlebell Row

Lats, Upper Back

Hinged over with a bell in each hand, you pull one at a time while your back holds the position. It trains your back and hip hinge in one exercise.

How to do it

  1. Stand with your feet about hip-width apart, a kettlebell in each hand.
  2. Hinge until your torso is close to parallel with the floor, arms hanging straight under your shoulders.
  3. Pull one bell toward your hip, keeping your elbow tucked in tight, while the other arm stays long.
  4. Lower it until your arm is straight and your shoulder blade slides forward, then row the other side. With only one bell, do all your reps on one side, then switch.

Cues

  • Elbow toward your hip
  • Stretch at the bottom
  • Shoulders square

Common mistakes

  • Turning your chest toward the ceiling to finish the rep: keep both shoulders facing the floor.
  • Short reps that stop with the elbow bent: reach all the way down before each pull.

Swap for: Kettlebell Gorilla Row, Kettlebell Rear Delt Row, Kettlebell Deadlift

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Lats and upper back, alternating row

Kettlebell Gorilla Row

Lats, Upper Back

Two bells on the floor between your feet let you push one down while you row the other. That support lets you row heavier bells than a standing row.

How to do it

  1. Place two kettlebells between your feet, stand wider than shoulder-width and hinge until your torso is close to level with the floor.
  2. Grip both handles with your back flat.
  3. Row the right bell to your hip while pushing the left one into the floor.
  4. Lower it, then row the left. Alternate for the full set.

Cues

  • Flat back throughout
  • Elbow to the hip
  • Push the other bell into the ground

Common mistakes

  • Twisting your torso open to row higher: keep your shoulders square to the floor.
  • Standing up between reps: stay in the hinge for the whole set.

Swap for: Kettlebell Row, One-Arm Dumbbell Row, Dumbbell Bent-Over Row

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Get-up and windmill

Two slow, classic kettlebell lifts that hold the bell overhead while your trunk and hips do the work. Use a lighter bell than you press and own every position.

Shoulders and trunk, get-up

Kettlebell Turkish Get-Up

Shoulders, Abs

Standing up from the floor with a bell locked overhead builds shoulder stability and trunk strength in every position on the way. A few slow reps per side are enough.

How to do it

  1. Lie on your back with a kettlebell pressed up in one hand, the same-side knee bent.
  2. Roll onto the opposite elbow, then the hand, keeping the bell locked out above you.
  3. Lift your hips, sweep the straight leg back to a kneel, and stand up.
  4. Reverse each step back down to the floor.

Cues

  • Eyes on the bell
  • Arm locked
  • One step at a time

Common mistakes

  • Rushing the steps and losing the vertical arm.
  • Using a heavy bell before the sequence is smooth.

Swap for: Dumbbell Single-Arm Overhead Carry, Kettlebell Windmill

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Obliques and hips, windmill

Kettlebell Windmill

Abs, Shoulders

Holding the bell overhead while you hinge sideways trains your obliques and hips under load and makes your shoulder hold a steady lockout. Learn it with a light bell.

How to do it

  1. Hold the bell overhead in one hand, feet wider than your hips and turned away from that arm.
  2. Look at the bell and push your hip out toward the side holding it.
  3. Slide your free hand down the inside of your leg toward the floor.
  4. Stand back up using your sides and glutes, arm vertical the whole time.

Cues

  • Hip out
  • Arm vertical
  • Eyes up

Common mistakes

  • Bending the knees into a squat instead of hinging sideways.
  • Letting the overhead arm wave around.

Swap for: Dumbbell Side Bend, Kettlebell Turkish Get-Up

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

One kettlebell, starting out

Open in the session builder
  • Workouts3× a week
  • Working sets45 a week
  • Per workout~40 min
  • EquipmentKettlebells

You own one kettlebell, about 25 to 35 pounds, and you are new to strength training or to kettlebells.

One routine with five lifts trains a hinge, squat, press and row, then finishes with swings. It is 15 sets, about 35 minutes, and done three times a week it gives you enough practice to learn each lift.

Full body
ExerciseSets × repsRIRRest
Kettlebell DeadliftPer side. 3 × 8–12 2 90 s
Kettlebell Suitcase SquatPer side. 3 × 8–12 2 90 s
Kettlebell Overhead PressPer arm. 3 × 5–10 2 90 s
Kettlebell RowPer arm, one bell. 3 × 8–12 2 75 s
Kettlebell Swing 3 × 10–15 3 1 min
How to run it
Train three non-consecutive days a week. Master the deadlift for two weeks before you add the swings at the end.
How to progress
Add reps until you reach the top of the range on every set at 2 reps in reserve. With one bell, make lifts harder by slowing the lowering and pausing at the bottom. When the press reaches 10 reps per arm, it is time for a heavier bell.
Open in the session builder

Session 2

Two kettlebells, three days, getting strong

Open in the session builder
  • Workouts3× a week
  • Working sets42 a week
  • Per workout~45 min
  • EquipmentKettlebells

You have two matching kettlebells, or a few sizes, and you want a real strength program built only on kettlebells.

Alternating two days trains every pattern 1 to 2 times a week, with the heaviest work at 5 to 8 reps. Day A has 13 sets and Day B has 15, about 45 minutes each.

Day A
ExerciseSets × repsRIRRest
Kettlebell Split Squat1 warm-up set firstPer leg, a bell in each hand. 4 × 6–10 2 2 min
Kettlebell Overhead PressPer arm. 4 × 5–8 1 2 min
Kettlebell Gorilla RowPer arm. 3 × 6–10 1 90 s
Kettlebell Swing 2 × 15–20 3 90 s

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Kettlebell Deadlift1 warm-up set firstPer side. Heaviest bell. 4 × 6–10 2 2 min
Kettlebell Clean & PressPer arm. 3 × 5–8 2 2 min
Reverse LungePer leg. 3 × 8–10 2 90 s
Kettlebell RowPer arm. 3 × 8–12 1 75 s
Kettlebell Turkish Get-UpPer side. 2 × 1–3 3 90 s

Open Day B in the session builder

How to run it
Use Monday, Wednesday and Friday, swapping between A and B each time. Do the first lift of each day with 1 to 2 warm-up sets at a lighter bell.
How to progress
Kettlebells jump in big steps, so add reps first: when every set reaches the top of the range at 1 to 2 reps in reserve, move to the next bell for one set, then two, then all of them.
Open in the session builder

Session 3

Strength and conditioning in two sessions

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~35 min
  • EquipmentKettlebells

You want kettlebells to cover both strength and fitness in two sessions a week, for example around running, a sport or a busy job.

Each session starts with slow strength lifts and ends with a block of swings for conditioning, so one workout covers both. Day 1 has 12 sets and Day 2 has 14, about 40 minutes each.

Day 1
ExerciseSets × repsRIRRest
Kettlebell Turkish Get-UpPer side. 3 × 1–3 3 90 s
Kettlebell Step-UpPer leg. 3 × 6–10 2 90 s
Kettlebell Clean & PressPer arm. 3 × 5–8 2 90 s
Kettlebell Swing 3 × 15–25 2 1 min

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Kettlebell WindmillPer side. Light bell. 2 × 5–8 3 1 min
Kettlebell DeadliftPer side. 3 × 6–10 2 90 s
Kettlebell Split SquatPer leg. 3 × 8–10 2 90 s
Kettlebell Gorilla RowPer arm. 3 × 8–10 1 75 s
Kettlebell Swing 3 × 15–25 2 1 min

Open Day 2 in the session builder

How to run it
Leave two or three days between the sessions. If you run or play a sport, put the sessions on easy days, not the day before a hard one.
How to progress
On the strength lifts, add reps to the top of the range, then a heavier bell. On the swings, add 5 reps per set up to 25, then move up a bell size and drop back to 15.
Open in the session builder

Make it fit you

Questions

Can you get strong with kettlebells?

Yes. Kettlebells train every movement pattern, and single-arm and single-leg lifts keep them hard for a long time. For very heavy squats and deadlifts, a barbell eventually goes further, but most people never outgrow a set of kettlebells.

What are the big 6 kettlebell exercises?

The swing, goblet squat, Turkish get-up, clean, press and snatch are the classic six. On this page, the swing, get-up, clean and press, and strict press cover four, with split squats and suitcase squats for legs.

How should a beginner use kettlebells?

Start with one bell and slow lifts: the deadlift, a squat, the press and the row. Learn the swing after two weeks of deadlifts, and train 2 to 3 times a week with a day off between sessions.

What weight kettlebell should I use for strength?

A bell you can press 5 times per arm is right for presses, rows and get-ups. For swings, deadlifts and split squats, use one or two sizes heavier.

How often should I do kettlebell strength training?

Two to three times a week. Swings alone can be done more often at lighter effort, but full sessions need a day between them.