The 14 Best Kettlebell Exercises For A Total-Body Transformation

If you've eyed a cast-iron kettlebell at your gym and couldn't imagine a use for it beyond doorstop, keep reading.

First things first: The kettlebell is that ball-shaped weight with a U-shaped handle. “That design means the center of gravity isn’t in the middle of the handle, like a dumbbell, but is constantly shifting depending on what movements you’re performing,” explains Melody Scharff, a NASM-certified personal trainer at The Fhitting Room in New York City. “This makes kettlebell training more difficult than dumbbell training.”

More difficult—but also more effective as a total-body training tool. “Because the center of gravity is constantly shifting, you’re building extra stability in your body—especially in the core and shoulders,” she says. “Lifts such as the kettlebell swing and clean have a lower-body focus, while lifts like presses and snatches really work your shoulders.”

A kettlebell exercise, though, is only as good as the form you do it with. “Most kettlebell movements are ballistic, meaning they move under the force of gravity, so you want to move with confidence,” says Scharff. “Make sure to finish most lifts in a tall stance, but never lean backward or push your pelvis forward.”

You can’t just grab any old kettlebell, either. First of all, there’s no “right” weight to use—the average weight depends on the person, says Scharff. “I would look at kettlebells as three weight groups: light, moderate, and heavy.” Then, think about the move you’re doing. “Different lifts require different weights,” says Scharff. “A lot of double-arm lifts are actually leg driven so people can go heavier than they may first realize. Whatever the move, start with a modest weight and work your way up.”

The best part about kettlebell workouts is the fact that you can combine a bunch for a solid, total-body routine, or you can hone in on a specific area. “For a full-body circuit, choose enough movements to hit all your major muscle groups and perform three rounds of those,” says Scharff. “Or, just pick two to three moves that target a specific body part and do three rounds of those within your regular workout.” Mix and match from the kettlebell exercises below!