Kettlebells exercises

A cast-iron weight with a handle above it, so the load hangs below your grip instead of sitting in line with it. That offset is what makes swings, get-ups and cleans work, and those are the movements that train the most muscle per minute in the whole library.

With Kettlebells and nothing else, 15 of the 18 muscle groups can still be trained to a full session's target.

Kettlebells loads these hardest: Quads, Mid-back / traps, Biceps, Forearms, Obliques.

On its own, Kettlebells cannot take these to a full session target: Calves, Adductors (inner thigh), Abductors (outer hip).

Where to find it: Rows of black or colour-coded iron balls with thick handles, usually near the free-weight floor.

Every movement on the Kettlebells (22)

Best Kettlebells movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Quads Kettlebell Front Squat 95%
Mid-back / traps Two-Arm Kettlebell Row 90%
Biceps Kettlebell Curl 90%
Forearms Kettlebell Farmer's Walk 90%
Obliques Kettlebell Russian Twist 90%
Glutes Kettlebell Swing 85%
Rear delts Kettlebell Rear Delt Row 85%
Front delts Kettlebell Overhead Press 85%
Hamstrings Kettlebell Swing 80%
Chest Kettlebell Svend Press 80%
Abs Turkish Get-Up 75%
Lats Floor Kettlebell Pullover 70%
Side delts Kettlebell Sumo High Pull 70%
Lower back / erectors Kettlebell Deadlift 60%
Triceps Kettlebell Overhead Press 60%
Adductors (inner thigh) Kettlebell Sumo Deadlift 55%

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

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