Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
Hey there! As a personal trainer, I see many people seeking effective ways to build strength without needing a large gym. That’s where kettlebells come in. These simple, cannonball-shaped weights are amazing. They build strength, power, and endurance. They work your whole body. And you can use them right in your living room.
Forget complicated routines. I’m going to show you five key kettlebell moves. These are my go-to exercises for building absolute strength. We’ll keep it simple, focus on good form, and get straight to the point. No fluff, just results. Let’s dive in and get you stronger with your kettlebell.
All the exercises can be found on the 12Reps app, Download it now to start personalising your kettlebell or strength workouts based on your goals and individual needs
Kettlebell Goblet Squats
This is a fantastic exercise for your legs and glutes. It’s also great for learning how to perform a proper squat. Holding the kettlebell in front helps keep your chest up and your back straight. It’s a full-body move that builds strength and stability.
How to do it: 1. Stand with your feet a little wider than your shoulders, toes pointing slightly out. 2. Hold the kettlebell by the horns (the handles) against your chest. Keep your elbows tucked in. 3. Push your hips back and bend your knees, like you’re sitting in a chair. Keep your chest up and back straight. 4. Go down as low as you can while keeping good form. Your elbows might go between your knees. 5. Push through your heels to stand back up. Squeeze your glutes at the top.
Sets and Reps: 4 sets of 12 reps.
Avoid: Rounding your back, letting your knees cave in, not going deep enough.
Kettlebell Reverse Lunges
Reverse lunges are excellent for building strong legs and glutes, one side at a time. Adding a kettlebell makes it even more effective. This move also helps with balance and stability.
How to do it: 1. Stand tall, holding a kettlebell in one hand (the same side as your front leg, or opposite for more challenge). 2. Step one leg back, landing on the ball of your foot. Keep your front foot flat. 3. Lower your back knee towards the floor. Both knees should bend to about 90 degrees. Keep your chest up and core tight. 4. Push through your front heel to stand back up to the start position. 5. Repeat for all reps on one leg, then switch sides.
Sets and Reps: 4 sets of 10 reps each leg.
Avoid: Leaning too far forward, letting your front knee go past your toes, losing balance.
Kettlebell Single Arm Row
This exercise builds a strong back and arms. It’s great for posture and pulling strength. Working one arm at a time helps fix muscle imbalances.
How to do it: 1. Stand with feet hip-width apart. Hinge at your hips, pushing your butt back. Keep your back flat, almost parallel to the floor. 2. Place your free hand on a bench or sturdy chair for support. Let the kettlebell hang straight down from your other hand. 3. Pull the kettlebell up towards your hip. Squeeze your shoulder blade at the top. Keep your elbow close to your body. 4. Lower the kettlebell slowly and with control. 5. Complete all reps on one arm, then switch sides.
Sets and Reps: 4 sets of 10 reps each arm.
Avoid: Rounding your back, using momentum to lift the weight, shrugging your shoulder
Kettlebell Gorilla Row
This is a powerful move for your back, shoulders, and core. It’s a great way to build strength and stability. It also works your grip strength, which is often overlooked.
How to do it: 1. Place two kettlebells on the floor, shoulder-width apart. Stand over them with your feet slightly wider than shoulder-width apart. 2. Hinge at your hips, keeping your back flat. Grab both kettlebells with an overhand grip. Your arms should be straight. 3. Pull one kettlebell up towards your hip, squeezing your shoulder blade. Keep your core tight and try not to let your body twist. 4. Lower that kettlebell with control while pulling the other kettlebell up. It’s like a seesaw motion. 5. Keep alternating arms, maintaining a strong, stable body.
Sets and Reps: 4 sets of 12 reps (total, 6 per arm).
Avoid: Rounding your back, swinging your body too much, not controlling the lowering phase.
Kettlebell RDL (Romanian Deadlift)
The Kettlebell RDL is a fantastic exercise for your hamstrings, glutes, and lower back. It teaches you how to hinge at your hips properly, which is a key movement for lifting things safely and building a strong posterior chain.
How to do it: 1. Stand tall with your feet hip-width apart. Hold one kettlebell with both hands in front of your thighs. 2. Keep a slight bend in your knees. Hinge at your hips, pushing your butt straight back. Let the kettlebell lower down towards the floor, keeping it close to your legs. 3. Keep your back straight and your core tight. You should feel a stretch in your hamstrings. Don’t let your back round. 4. Lower until you feel a good stretch or just below your knees, depending on your flexibility. Don’t go so low that your back rounds. 5. Squeeze your glutes and push your hips forward to stand back up. Keep the kettlebell close to your body.
Sets and Reps: 4 sets of 12 reps.
Avoid: Rounding your back, squatting instead of hinging, letting the kettlebell drift too far from your body
Ready to Get Stronger?
These five kettlebell exercises are a powerful way to build strength, improve your fitness, and challenge your body. Remember to focus on good form first. Start with a lighter kettlebell and only increase the weight when you can do all your reps with perfect technique. Consistency is key. Add these moves to your routine 2-3 times a week, and you’ll see and feel the difference.
For detailed video guides on each of these exercises and to track your progress, check out the 12REPS app. It’s designed to help you get the most out of your workouts. Now go grab that kettlebell and get to work!
