Find exercises by single or double kettlebell usage. There is a list of double kettlebell exercises directly below, and you can search those by keyword. The same applies to the single kettlebell list further down.
Double Kettlebell Exercises
The following are double kettlebell exercises or exercises where the load is bilateral, meaning both arms are used to hold the kettlebell. With double kettlebell/bilateral load there is no alternating of arms, i.e. with a single kettlebell you can alternate from left to right.
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51. Kettlebell Racked and Overhead Pistol Squat
This variation of the kettlebell pistol squat has one kettlebell in the racked position while the other is held overhead.
54. Kettlebell Seesaw Press
The ROM on the down and up phase of the movement can vary. The objective is to keep both upper arms in line with each other, and as one moves up, the other moves down.
55. Kettlebell Shoulder Press
The shoulder press is an exercise where a weight is pressed away from the body. The starting position is at the chest in racking, and the ending position is overhead with the arm straight. The exercis…
56. Kettlebell Snatch
The kettlebell snatch is an exercise where the weight is moved from below the hips to overhead in an explosive and ballistic movement that’s uninterrupted. There are many different kettlebell sna…
57. Kettlebell Sots Press
The kettlebell Sots press can be performed while holding on to a kb, making it easier to stabilize, and can also be performed with thoracic rotation, making it easier on the shoulders.
58. Kettlebell Spinal Press Extension
The spinal press lateral is a variation of the spinal press, and the thoracic spine moves into extension and flexion to power the movement. With the variations where there is rotation or lateral flexi…
59. Kettlebell Squat
There are many kettlebell squat variations, some vary in stance, and others vary in grip or location of the arm. There are racked squats, overhead squats, a mix between the two, single or double kettl…
60. Kettlebell Strict Press
The strict press will always refer to the shoulder press, as the strict part refers to there not being any work done by the legs or torso, and only the deltoids and triceps power the movement. Because…
Single Kettlebell Exercises
Single kettlebell exercises can be performed with single, double arm, or alternating arm, which means that the kettlebell is passed from one hand to the other.
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3. Chest Press
The chest press is a variation of the press in which the targeted muscles are the chest. The angle at which the press is performed from a supine position will determine the work that the chest needs t…
5. Kettlebell Assisted Dead Clean Drill
This variation of the kettlebell clean is without a doubt one of the most important parts of a beginner’s kettlebell journey. At Cavemantraining, we program this as a drill to teach beginners the most…
6. Kettlebell Assisted Swingclean
This is the last variation in the progression of assisted cleans. At this stage all movements are added, i.e. the squat for dead and hang, and the hip hinge for the swinging movement. After this varia…
8. Kettlebell Bent Side Curl
The bent side curl is an awesome variation of the curl that allows a lot more range compared to some of the other variations. The arm also goes to full extension and the muscle is fully stretched, whi…
9. Kettlebell Bent-Over Row Narrow Stance
The narrow stance requires more stabilization to be done and the kettlebells to be placed on the outside of the legs. One kettlebell can be used for support, and can even be used for alternating reps.