I wanted a full body kettlebell workout I could stick with. Simple setup, nothing fancy — as a result just one or two kettlebells and enough space to swing ‘em around.
At first, I thought I could just mash together a few kettlebell moves and call it good. But turns out, that’s easier said than done. Some exercises felt awkward finally. Others smoked my quads but left my upper body chillin’. A few totally skipped my glutes, even though they were supposed to hit them.
So I went back to the drawing board. Tried stuff. Scrapped stuff. Mixed and matched exercises across legs, glutes, chest, core, upper body — until I finally landed on something that actually worked.
It’s simple. It’s quick. It hits everything. And most importantly, it doesn’t wreck my joints.
10 Best Kettlebell Moves That Hit Everything
After tons of trial and error, these are the moves I kept coming back to. They’re simple, work great with just one or two Kettlebells, and cover all the major muscles.
Upper Body
Kettlebell Overhead Press
It’s one of the best ways to build strong, functional shoulders with just a single kettlebell. Also lights up the core if you do it unilaterally.
How to do it:
- Clean the bell to your shoulder.
- Press it straight overhead without leaning back.
- Use one or both arms.
Main muscles targeted:
- Shoulders (delts)
- Triceps
- Core (especially with single-arm presses)
Kettlebell Row
Great for hitting the upper back and building posture strength.
How to do it:
- Hinge over like a deadlift.
- Keep your back flat. Row one kettlebell up to your ribs, then lower with control.
- Switch sides.
Main muscles targeted:
- Lats
- Rhomboids
- Traps
- Biceps (secondary)
I go deeper into this in a full post — including some sneaky good combo moves. You can find it under 5 Moves Best for Upper Body Kettlebell Workout.
Glutes
Two-Hand Kettlebell Swing
The best explosive glute exercise I’ve tried. Simple, powerful, and efficient. Once you learn to hinge properly, your glutes will feel this one.
How to do it:
- Hike the bell back, then snap your hips like you’re trying to jump forward without leaving the ground.
Main muscles targeted:
- Glutes
- Hamstrings
- Core
- Lower back (stabilizer)
Kettlebell Step-Up
Single-leg glute burner. If you lean slightly forward and push through the heel, it seriously isolates the glutes.
How to do it:
- Step onto a bench or box with a KB in each hand, drive through your heel, and stand up tall.
Main muscles targeted:
- Glutes
- Quads
- Hamstrings
- Core (for balance)
Want more glute-focused work? I actually wrote a full post breaking down my favorites — check out Top 5 Kettlebell Glute Exercises Actually Hit Your Glutes for more killer moves that really fire up your backside.
Legs
Kettlebell Goblet Squat
It’s one of the easiest kettlebell squats to learn as can be seen. Great for full leg development and very beginner-friendly after all.
How to do it:
- Grab the kettlebell by the horns and hold it right at my chest — not only not too low, but also not too high.
- Elbows stay tight to my sides. No flaring.
- Take a shoulder-width stance, toes slightly out.
- Then squat like I’m sitting back into a chair — not just dropping straight down.
- Keep chest proud, back flat, and heels planted.
- At the bottom, let my hips open up and load the glutes.
- Then push through my heels to stand back up, squeezing my glutes at the top.
Main muscles targeted:
- Quads
- Glutes
- Hamstrings
- Core (bracing the weight)
Kettlebell Romanian Deadlift (RDL)
Great for hip hinge training and hitting the hamstrings + glutes. Plus, it’s slow and controlled — perfect for hypertrophy.
How to do it:
- Hold one or two kettlebells in front of your thighs.
- Hinge at the hips with soft knees.
- Push your hips back while keeping your back flat.
- Then drive your hips forward to stand up.
Main muscles targeted:
- Hamstrings
- Glutes
- Lower back (stabilizer)
These are my top two picks, but if you want more lower-body options, check out the full list I put together in 5 Best Kettlebell Leg Exercises Actually Hit Everything.
Core
Kettlebell Side Bend
It’s simple, sneaky effective, and trains the obliques directly. Also helps balance out asymmetries if done unilaterally.
How to do it:
- Firstly stand tall. Hold a kettlebell in your left hand. Place your right hand on your ear.
- Bend your waist to the left. Keep your knees slightly bent.
- Return to the center.
- Now switch sides and repeat finally.
Main muscles targeted:
- Obliques
- Rectus abdominis (front core)
- QL (deep core stabilizers)
Kettlebell Dead Bug
It forces me to slow down and brace properly. Great for learning core control and reducing back strain.
How to do it:
- Lie on your back. Hold a kettlebell in your left hand. Keep your left knee bent.
- Next, reach your right arm overhead and extend your right leg forward. Exhale as you move following.
- Then, bring your arm and leg back to the starting position while you inhale.
- Switch sides and repeat.
Main muscles targeted:
- Deep core (transverse abdominis)
- Rectus abdominis
- Hip flexors (secondary)
These two are a great starting point, but if you’re just getting into kettlebell core work, I put together a beginner-friendly guide that helps you build real control — it’s called Choose the Right Kettlebell Core Exercises for Beginners.
Chest
Kettlebell Floor Press
Safer than a bench press with kettlebells, and still super effective. Takes pressure off the shoulders and hammers the chest.
How to do it:
- Lie flat on the floor with a kettlebell in each hand firstly.
- Then keep your knees bent and feet flat.
- Start with the bells till at your chest, elbows on the floor.
- Press both kettlebells upward until your arms are fully extended.
- Slowly lower the bells back down lastly.
Main muscles targeted:
- Chest (pectorals)
- Triceps
- Front delts
Kettlebell Tall Kneeling Chest Press
This press isolates the chest more than overhead movements. Being on your knees forces core activation too.
How to do it:
- Kneel on both knees with a kettlebell in each hand firstly.
- Bring the bells to chest level (rack position) following.
- Press both kettlebells straight out in front of your chest.
- Pause, then return to the starting position.
Main muscles targeted:
- Chest
- Shoulders
- Triceps
- Core (stabilizer)
That’s just scratching the surface. If you want a full list of top-tier chest exercises (that don’t wreck your shoulders), check out my full write-up: 7 Best Kettlebell Chest Exercises Workout.
How I Use These in My Weekly Workout Plan
Weekly Setup:
- Frequency: 3x per week (e.g., Monday – Wednesday – Friday)
- Structure: One movement per muscle group each day
- Optional Finisher: 5–8 mins of kettlebell swings (EMOM or AMRAP)
- Average Duration: ~35–40 minutes per session
(includes warm-up, main sets, and optional finisher)
Day 1 – Strength & Control Focus
| Exercise | Body Area | Sets | Reps | Rest |
|---|---|---|---|---|
| Goblet Squat | Legs | 3 | 10–12 | 60–90 sec |
| Romanian Deadlift (RDL) | Glutes | 3 | 10 | 60–90 sec |
| Floor Press | Upper Body | 3 | 8–10 | 60 sec |
| Dead Bug | Core | 3 | 10/side | 30–45 sec |
| Tall Kneeling Chest Press | Chest | 3 | 8–10 | 60 sec |
Optional Finisher:
2-Hand Kettlebell Swings – 5 rounds of 20 sec work / 40 sec rest
Day 2 – Unilateral & Stability Focus
| Exercise | Body Area | Sets | Reps | Rest |
|---|---|---|---|---|
| Split Squat (KB held goblet style) | Legs | 3 | 8/leg | 60–90 sec |
| Step-Up | Glutes | 3 | 8/leg | 60–90 sec |
| Overhead Press | Upper Body | 3 | 6–8/arm | 60 sec |
| Pull-Through | Core | 3 | 10–12 | 30–45 sec |
| Kettlebell Push-Up | Chest | 3 | 10–12 | 60 sec |
Optional Finisher:
Swing EMOM (Every Minute On the Minute) – 10 swings at top of every minute for 5 minutes
Day 3 – Power & Volume Mix
| Exercise | Body Area | Sets | Reps | Rest |
|---|---|---|---|---|
| Lateral Lunge | Legs | 3 | 10/side | 60 sec |
| Suitcase Deadlift | Glutes | 3 | 10–12 | 60–90 sec |
| Kettlebell Row | Upper Body | 3 | 10/arm | 60 sec |
| V-Sit + Press | Core | 3 | 8–10 | 30–45 sec |
| Kettlebell Pullover | Chest | 3 | 10 | 60 sec |
Optional Finisher:
AMRAP (As Many Rounds As Possible in 5 mins)
- 10 swings
- 5 goblet squats
- 5 push-ups
So, you don’t need 30 movements. Just need the right ones that hit hard and hit the right muscles above all. These 10 changed the game for you as i have shown.
FAQs about Best Full Body Kettlebell Workout
Yes, you can absolutely do a full-body workout with just kettlebells. In fact, kettlebells are one of the most versatile pieces of equipment for full-body training. They engage multiple muscle groups simultaneously, which makes them ideal for building strength, power, and endurance. Kettlebell exercises like swings, cleans, presses, and snatches target everything from your core to your legs, back, and arms. A full-body kettlebell workout can include both strength and conditioning elements, giving you the benefits of cardiovascular exercise along with muscle building. You can perform compound movements, which are movements that engage multiple joints and muscle groups at the same time, allowing you to get a complete workout with a single kettlebell. Whether you’re a beginner or advanced, kettlebell exercises can be scaled to suit your fitness level, making it an excellent choice for a total body workout.
Yes, a full-body kettlebell workout is not only good, but it’s also one of the most efficient ways to train. Kettlebells are incredibly effective at targeting multiple muscle groups with one movement, meaning you can get a lot of benefits in a short amount of time. A full-body kettlebell workout typically combines both strength and cardio elements. The swinging motion, for example, engages your core, glutes, hamstrings, and arms, while also increasing your heart rate and giving you an aerobic workout. These workouts can help you burn fat, build lean muscle, and improve your cardiovascular fitness all at once. They also provide functional strength, as kettlebell movements mimic real-life actions like bending, squatting, and lifting. With their versatility and ability to target several muscle groups simultaneously, full-body kettlebell workouts are an excellent choice for anyone looking to enhance overall fitness, whether you’re training for strength, endurance, or fat loss.
While there isn’t a one-size-fits-all “best” kettlebell exercise, the kettlebell swing is often considered one of the most effective and overall beneficial exercises. The kettlebell swing engages multiple muscle groups, including your glutes, hamstrings, core, back, and shoulders, making it a full-body movement that boosts both strength and cardiovascular fitness. It’s excellent for building explosive power, improving endurance, and increasing hip mobility. The swing also helps to develop a solid foundation for more advanced kettlebell movements, such as the clean, press, or snatch. What makes the kettlebell swing so great is its versatility and the fact that it can be done by individuals of all fitness levels. Beginners can start with lighter weights and focus on proper form, while more advanced practitioners can increase the weight to add intensity. This exercise can be done for strength, power, or conditioning, making it a key component in any kettlebell workout routine.
Yes, you can absolutely get fit with only a kettlebell. In fact, kettlebells are one of the best pieces of equipment for building strength, endurance, and cardiovascular fitness. A kettlebell workout can provide you with a total-body workout by targeting multiple muscle groups in a single movement. For instance, exercises like the kettlebell swing, goblet squat, and kettlebell clean and press engage your legs, core, arms, and back. You can combine strength-based exercises with explosive power movements to also improve your cardiovascular fitness. This allows you to build muscle, burn fat, and increase overall conditioning—all with just one piece of equipment. Additionally, kettlebells are portable and can be used in various settings, whether at the gym or outdoors. Whether you want to lose weight, build muscle, or improve your endurance, a well-structured kettlebell routine can help you achieve your fitness goals.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.