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.

Farmer's Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

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.

Half-Kneeling Kettlebell Press

A single-arm overhead press with a kettlebell, performed in the half-kneeling stance (one knee down, one knee up at 90 degrees, hips square). The kettlebell hangs at the back of the wrist (rather than sitting in the palm like a dumbbell), which loads the wrist and forearm differently and demands more shoulder stabilisation through the press. Distinct from the dumbbell variant (different grip mechanic), from standing barbell shoulder press (different stance + load source), and from Half-Kneeling Cable Chop / Half-Kneeling Cable Lift (those are rotation drills, this is vertical push).

Intermediate

KB Complex: Swing-Clean-Press

A three-movement kettlebell complex performed back-to-back without putting the bell down: one swing (hinge-driven pendulum), one clean (pull to rack), one press (rack to overhead). High conditioning demand because the grip stays loaded throughout. Each rep cycles through hinge-power, pull, and overhead push.

Intermediate

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 Clean & Press

A two-phase kettlebell compound: a clean (hip-driven pull from floor or hang to rack position), then a strict press overhead from rack. Trains posterior-chain power into shoulder-stable overhead lockout. Distinct from One-Arm Kettlebell Clean and Jerk (jerk uses leg drive at the top), Two-Arm Kettlebell Military Press (press only, no clean), and Kettlebell Hang Clean (clean only, no press).

Intermediate

Kettlebell Dead Clean

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

Kettlebell Deadlift

A two-handed kettlebell sumo-style deadlift. Athlete stands over the bell with feet wider than shoulder-width, grips the handle with both hands, and hinges to lift the bell to standing. Trains posterior-chain hinge mechanics with a lower load profile than a barbell deadlift, useful as a hinge-pattern primer for the kettlebell swing. Distinct from Barbell Sumo Deadlift (barbell is rigid + more loadable, different stance angle), Kettlebell One-Legged Deadlift (single-leg variant), and Kettlebell Sumo High Pull (continues into a high-pull at the top).

Beginner

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 Floor Press

A two-arm kettlebell press performed lying on the floor. The athlete lies on the back with two kettlebells held at the shoulders in rack position, then presses both bells straight up to lockout. Reduced range compared to a bench press because the elbows hit the floor at the bottom — useful for protecting the shoulders while loading the press pattern, and natural for kettlebells because of the rack-to-overhead path. Distinct from One-Arm Kettlebell Floor Press (single-arm variant — anti-rotation demand), Alternating Floor Press (alternates arms), and Dumbbell Floor Press (different implement, palms-facing-each-other grip).

Intermediate

Kettlebell Halo

A shoulder-mobility / conditioning drill where the athlete circles a kettlebell around the head close to the body, alternating directions. Trains thoracic rotation, shoulder mobility under load, and grip endurance. Often used as a warm-up or mobility piece in kettlebell sessions. Distinct from Kettlebell Windmill (lateral-flexion lift, not a circle around the head) and from Kettlebell Figure 8 (between-the-legs pass).

Beginner

Kettlebell Hang Clean

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

Kettlebell Lunge

A loaded reverse / walking lunge with a kettlebell held in one hand at the side (suitcase carry) or in the rack position. Trains single-leg strength + asymmetric trunk stability under load. Distinct from Bodyweight Walking Lunge (no load), Lunge Pass Through (specific KB drill that passes the bell under the lunged leg), and Bulgarian Split Squat (rear foot elevated, different mechanics).

Beginner

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.

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