The Alternating Kettlebell Press is a unilateral overhead pressing exercise that builds shoulder and triceps strength while challenging core stability and coordination. It is useful for developing balanced strength and preventing muscular imbalances.

shoulders

triceps

core

Intermediate

Alternating Kettlebell Row

The Alternating Kettlebell Row is a unilateral back exercise that builds strength and muscle in the upper back and arms while challenging core stability. By working one side at a time, it helps identify and correct muscle imbalances.

back

lats

Intermediate

Alternating Renegade Row

Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.

Bent Press

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

Bottoms-Up Clean From The Hang Position

Initiate the exercise by standing upright with a kettlebell in one hand.

Double Kettlebell Alternating Hang Clean

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Double Kettlebell Jerk

Hold a kettlebell by the handle in each hand.

Double Kettlebell Push Press

Clean two kettlebells to your shoulders.

Double Kettlebell Snatch

Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.

Double Kettlebell Windmill

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.

Extended Range One-Arm Kettlebell Floor Press

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.

Front Squats With Two Kettlebells

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Goblet Squat

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

Kettlebell Arnold Press

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.

Shoulders

Triceps

Intermediate

Kettlebell Dead Clean

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell Figure 8

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

Kettlebell Hang Clean

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell One-Legged Deadlift

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

Kettlebell Pass Between The Legs

Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.

Kettlebell Pirate Ships

With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.

Shoulders

Core

Beginner

Kettlebell Pistol Squat

Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.

Kettlebell Seated Press

Sit on the floor and spread your legs out comfortably.

Shoulders

Triceps

Intermediate

Kettlebell Seesaw Press

Clean two kettlebells two your shoulders.

Shoulders

Triceps

Intermediate

Kettlebell Sumo High Pull

Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.