11 Exercises for a Full-Body Kettlebell Workout

Kettlebells are a staple at most fitness centers. And because they’re so versatile, they can be a great addition to your home gym, too.

But what exactly can you do with them? And how can you avoid injuries while working out with kettlebells? We asked physical therapist Tyler Hewett, DPT, how to get started.

Kettlebell exercises

There’s a huge range of exercises that can be done with kettlebells. You can build a kettlebell workout around familiar exercises, like squats, lunges and presses, then add more advanced movements as you get comfortable.

“You want to be careful not to jump into kettlebell training with too much weight,” Dr. Hewett cautions. “Too much too soon is a recipe for an injury.”

Dr. Hewett shares some favorite kettlebell exercises. For each of these, aim for two to three sets of eight to 10 repetitions. As you get stronger, increase the weight or the number of reps.

Lower body workouts using kettlebells

Kettlebell workouts can add resistance to exercises that strengthen your glutes, lower back, hamstrings and quads.

Try these moves:

• Goblet squats*: Hold a kettlebell at your chest with both hands as you lower into a squat. Return to standing.
• Romanian deadlifts*: Hold a kettlebell in front of you with your arms straight down. Hinge at your hips until your back is parallel to the floor, bringing the kettlebell between your feet. Return to standing.
• Hip hinges: Hold the kettlebell at your midsection and hinge forward at your hips while keeping your back flat. Return to standing.
• Lunges: Hold a kettlebell in each hand with your arms at your sides as you step into a lunge.
• Step-ups: Hold a kettlebell in each hand at your sides. Step on and off a stair or step platform.
• Bridges: Lie on your back holding a kettlebell at your pelvis. Raise your hips while engaging your core. Lower slowly and with control.

Upper body kettlebell exercises

You can also incorporate kettlebells into upper-body workouts to strengthen your arms, shoulders and chest.

Options include:

• Shoulder presses*: Hold a kettlebell at shoulder height and press it overhead, being careful not to lock your elbow. Lower it slowly and with control.
• Bent-over rows*: Hold a kettlebell in each hand at your sides. Hinge forward at your hips. Pull the kettlebells toward your rib cage while squeezing your shoulder blades.
• Floor bench presses: Lie on your back with a kettlebell in each hand. Press kettlebells upward from the floor. Lower them slowly and with control.

Full-body kettlebell workout

These advanced kettlebell workouts engage multiple muscle groups at once and can challenge your balance and coordination.

When you’re ready, you can try:

• Kettlebell swings*: Hold a kettlebell in front of you with your arms straight down. In one fluid motion, hinge at your hips, swing the kettlebell between your legs and lift it to your chest level as you return to standing straight. Repeat.
• Kettlebell thrusters*: Start in a deep squat, holding a kettlebell in each hand at your shoulders. Stand up straight as you press the kettlebells overhead. Repeat.

Kettlebell training benefits

Training with kettlebells can offer several advantages, especially when used as part of a well‑rounded strength routine.

Kettlebell workouts can:

• Add variety to your strength training workouts
• Challenge muscles that may not be targeted with traditional weights
• Engage multiple joints and muscle groups at once
• Help you build functional, full‑body strength
• Improve your balance and overall movement control

“Kettlebells can give you more variety in your workouts,” Dr. Hewett confirms. “Because you can use them in so many ways, they can help you challenge muscle groups that maybe you haven’t targeted previously.”

Kettlebell training tips for beginners

If you’re new to kettlebells or strength training in general, keep these safety basics in mind:

• Use a non‑slip surface (like a yoga mat) to help keep you steady on your feet.
• Test out your form before adding weights to practice proper mechanics.
• Start with lighter weights and increase gradually.
• Avoid a one‑size‑fits‑all approach. Different movements may require different weights.
• Train consistently. Aim for two to three times per week.
• Stop if you feel pain. Exercise should challenge you, not hurt you.

And above all, don’t hesitate to contact a healthcare provider if you’re unsure.

If you have questions about proper form or whether kettlebells are a good fit for your workout routine, ask a healthcare provider — like a physical therapist or a primary care provider — before getting started.

“If you’re new to working out, it’s always a good idea to seek guidance to make sure you understand the proper mechanics and precautions to take to prevent injury,” Dr. Hewett advises.

*Exercises featured in accompanying videos