5 Kettlebell Exercises for a Full-Body Workout

A kettlebell workout isn’t like other types of strength training routines you’ve tried. It provides a more holistic type of exercise that targets both your muscles and cardiovascular system. Kettlebells are a reliable and innovative piece of equipment that can be used for any type of workout. In addition to building muscles, kettlebell exercises can be used to prevent low back pain or shoulder pain.

Here is a list of five exercises that can be completed with a kettlebell for a full-body workout:

1. Deadlift

A deadlift is one of the best kettlebell exercises to build a better back. Position your feet shoulder-width apart and bend at your knees. Using a kettlebell and keeping a straight back, slowly lower the kettlebell down to the ground and direct it towards your heels, use your lower back and glutes to raise your back up.

You should also use your breath to help you through this exercise, and don’t hold your breath to avoid spikes in your blood pressure. Inhale when you start and exhale when you lift. Then, breathe in again as you return to the starting position.

2. Goblet Squat

For bigger legs and a better foundation for your body, squats are the way to go. Holding the kettlebell at your chest with your shoulder width apart, squat down until your thighs are parallel, and then stand up. Because it’s a large group, you’ll burn a lot of calories to keep up with the class.

You can also do this exercise with one or two kettlebells. For beginners, start with one kettlebell for the classic goblet squat. Begin by standing up, holding a kettlebell in both your hands at chest height. Make sure your legs are a little wider than shoulder-width apart. Exhale as you bend your knees, ensuring you keep your back straight as you lower your body. Inhale as you return to the starting position.

3. Kettlebell Swing

For a full-body workout, position yourself in the same position as the deadlift while holding the kettlebell. Imagine the kettlebell as an arc, swing it up above your head, and let it come down to the floor between your legs. 

While the movement pattern dictates a swing, you need to ensure that you have control of the kettlebell at all times. It should never feel like the weight is getting away from you, and your grip should be firm but not overly tight. Use the muscles and avoid letting momentum take over the kettlebell swing.

4. Landmine Press

With one knee on the ground, position the kettlebell above your shoulder and lift it above your head. Pause briefly at the top and lower the weight back down to the starting position. Repeat the sequence with the other arm. 

This is one of the great kettlebell exercises for those who have shoulder pain, as it takes some of the load off the joint. The landmine press can also be done with both feet on the ground for a more challenging movement.

5. Upright Rows

Standing with the kettlebell held at your waist with the palms facing you, lift it up towards your chin. Make sure the kettlebell doesn’t touch the floor at any point. Contract your lats, resisting rotating with your torso, and row the bell to your chest. Release the bell at its highest point under your chest or belly, and grab it with the other hand. Repeat the motion on the other side.

Some of the benefits of kettlebell upright rows include targeting your core by prioritizing anti-rotation while transitioning hands. It also enhances both muscular power and hypertrophy by adding a ballistic element to typical bent-over rows. 

The upright rows also enhance strength and stability at the end range of your hip hinge, which can translate into better strength off the floor with your deadlifts and a sturdier base for your squats and presses.


Using a kettlebell is an excellent way to build power and improve your strength. Kettlebells provide the additional benefits of functional moves that can make an impact on your daily life. The best kettlebell exercises will give you a solid foundation for a more complex technique that will help you move better, look great, and feel even better.

In fact, once you start incorporating kettlebells into your workout routine, you’ll quickly see why they’re such a popular choice for fitness enthusiasts of all levels. Contact us at 570-208-2787 or email cawleyptfrank@gmail.com, and we will be glad to help you select the perfect kettlebell for your workouts.