Kettlebells exercises

Kettlebells: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What kettlebells are for

A kettlebell's weight sits below the handle, which makes it ideal for swinging and for exercises where the weight moves around the hand. Swings, cleans and snatches train power and conditioning together, and kettlebells also work well for goblet squats, carries and presses.

Technique and safety

Learn the hip hinge before the swing: the power comes from snapping the hips forward, not from lifting with the arms or lower back. Start lighter than you think, and learn the cleans and snatches from a coach or good video, since the bell can bang the forearm.

Five to start with

  1. 1
    IntermediateKettlebell Swing

    The fundamental power exercise: hips, glutes and hamstrings.

  2. 2
    BeginnerPause Goblet Squat

    A goblet squat with a pause at the bottom, the bell held at the chest.

  3. 3
    BeginnerKettlebell Deadlift

    Learn the hinge pattern before swinging.

  4. 4
    BeginnerFarmer's Carry

    Walking with heavy bells for grip, traps and core.

  5. 5
    AdvancedTurkish Get-Up

    A slow, full-body exercise for shoulder stability and control.

All 100+ kettlebell exercises