Crush Your Fitness Goals with These 10 Full-Body Kettlebell Exercises

Best Full-Body Kettlebell Exercises

Listed below are the best kettlebell workouts for a full-body workout: 

1. Kettlebell Swing

The kettlebell swing is excellent for building explosive power in your hips and strengthening your glutes and hamstrings. 

It also improves posture and helps with core stability by engaging your abs throughout the movement. 

Plus, it’s a great calorie-burning exercise. 

How to do it:

• Stand with feet shoulder-width apart, kettlebell on the ground in front of you.
• Bend at your hips and knees to grab the handle with both hands.
• Swing the kettlebell back between your legs, keeping your chest up.
• Drive your hips forward to swing the kettlebell up to chest height (don’t use your arms).
• Let it fall back naturally, and repeat.

Muscles Worked: Glutes, hamstrings, lower back, core, shoulders.

2. Goblet Squat

The goblet squat is a beginner-friendly kettlebell exercise that strengthens your legs, glutes, and core. 

It helps improve mobility and flexibility in your hips and knees while teaching you proper squatting form. 

This exercise also builds lower-body strength in a way that’s functional for everyday activities.

How to do it:

• Hold the kettlebell by the handle or base close to your chest.
• Stand with feet slightly wider than shoulder-width, toes pointed out.
• Squat down by bending your knees and pushing your hips back.
• Keep your chest up and elbows inside your knees at the bottom.
• Push through your heels to stand back up.

Muscles Worked: Quads, glutes, hamstrings, core.

3. Turkish Get-Up

The Turkish get-up is a total-body workout that improves your balance, coordination, and core strength. 

It’s perfect for building shoulder stability and mobility while also engaging your legs, glutes, and stabilizing muscles. 

This slow and controlled kettlebell exercise also helps improve body awareness and joint health.

How to do it:

• Lie on your back holding the kettlebell in one hand, arm extended up.
• Bend the same-side knee, keeping the opposite leg straight.
• Push onto your elbow, then your hand, keeping the kettlebell raised.
• Lift your hips off the ground, slide the straight leg back, and kneel.
• Stand up fully, then reverse the steps back to lying down.

Muscles Worked: Shoulders, core, glutes, legs, stabilizers.

4. Kettlebell Deadlift

The kettlebell deadlift focuses on building strong glutes, hamstrings, and lower back muscles. 

This workout strengthens your posterior chain, which is essential for daily movements like bending and lifting.

How to do it:

• Place the kettlebell on the floor between your feet.
• Stand with feet shoulder-width apart, bend at the hips and knees, and grab the handle with both hands.
• Keep your back straight as you lift the kettlebell by driving through your heels.
• Stand tall at the top, then lower the kettlebell back down.

Muscles Worked: Glutes, hamstrings, lower back, core.

5. Kettlebell Clean and Press

The kettlebell clean and press is a powerful full-body exercise that works your shoulders, arms, back, and legs. 

It helps develop strength, coordination, and endurance while improving your ability to lift and stabilize weights. 

This full-body kettlebell exercise is also great for enhancing grip strength. 

How to do it:

• Start with the kettlebell on the ground in front of you.
• Grab the handle with one hand, swing it up to shoulder height (the “clean”).
• Keep your wrist straight and the kettlebell close to your body.
• Press the kettlebell overhead until your arm is straight.
• Lower it back to the shoulder, then to the ground, and repeat.

Muscles Worked: Shoulders, biceps, triceps, back, core, legs.

6. Kettlebell Snatch

The kettlebell snatch is a dynamic exercise that builds explosive power and improves your cardiovascular fitness. 

It strengthens your shoulders, back, and core while enhancing coordination and balance. 

How to do it:

• Stand with feet shoulder-width apart, kettlebell on the ground in front of you.
• Grab the handle with one hand, swing it back between your legs.
• Use your hips to drive the kettlebell up overhead in one fluid motion.
• Lock your arm out at the top, and control it back down.

Muscles Worked: Shoulders, back, glutes, hamstrings, core.

7. Kettlebell Front Rack Lunge

This exercise powers your legs, glutes, and core while improving your balance and stability. 

The front rack position challenges your upper body to stabilize the weight, making it a great total-body kettlebell workout for both beginners and professionals. 

How to do it:

• Hold the kettlebell at shoulder height (front rack position) with one hand.
• Step one leg forward and lower into a lunge.
• Keep your chest up and the kettlebell stable.
• Push back to standing and repeat on the other leg.

Muscles Worked: Quads, hamstrings, glutes, core.

8. Kettlebell Windmill

The kettlebell windmill is fantastic for improving core strength, flexibility, and shoulder stability. 

It targets your obliques while enhancing hip mobility and hamstring flexibility. 

This exercise also promotes better posture and body awareness, making it beneficial for daily movements.

How to do it:

• Hold the kettlebell overhead with one hand, feet slightly wider than shoulder-width.
• Turn your toes slightly away from the kettlebell side.
• Slide your opposite hand down your leg while keeping the kettlebell arm straight.
• Push your hips back and look at the kettlebell as you lower.
• Stand back up.

Muscles Worked: Shoulders, obliques, core, hamstrings.

9. Kettlebell Row

Kettlebell row improves your posture by targeting the muscles that keep your shoulders pulled back. 

This exercise also engages your core, making it a valuable addition to your full-body workout for overall strength and stability.

How to do it:

• Place the kettlebell on the floor, and get into a bent-over position with a flat back.
• Grab the kettlebell with one hand, arm extended.
• Pull the kettlebell toward your waist, squeezing your shoulder blade.
• Lower it back down, and repeat on both sides.

Muscles Worked: Upper back, lats, biceps, core.

10. Kettlebell Farmer’s Walk

The farmer’s walk is a simple yet highly effective exercise for building grip strength, core stability, and full-body endurance. 

It improves your posture by teaching you to stand tall while carrying weight. 

Additionally, it strengthens your shoulders, legs, and forearms. 

How to do it:

• Hold a kettlebell in each hand, standing tall.
• Keep your shoulders back and core engaged.
• Walk forward with controlled steps, keeping your posture straight.

Muscles Worked: Forearms, grip strength, shoulders, core, legs.

 

So, you’ve just wrapped up your full-body kettlebell session, and you feel stronger, more energized, and even a little proud. 

Each swing, squat, and press brought you closer to your fitness goals. 

Kettlebell workouts aren’t just about lifting weights—they’re about lifting yourself to new levels of strength and confidence. 

So, are you ready to pick up that kettlebell and start a workout that works for you?