- High pull: A swing variation where the kettlebell is thrusted a
little higher than the Russian swing, and at the apex the bell is pulled
in towards the shoulder, and then pushed out again and back down into
the swing. Sometimes the "high pull" instead refers to a deadlift that
continues into a pull straight up to shoulder level.
- Hang clean: The kettlebell is held in the rack position (resting on
the forearm in the crook of the elbow, with the elbow against the
chest), lowered to below the knees, and then thrust back up in to the
- Swing clean: The kettlebell is held in the rack position, dropped
into the back-swing behind the knees, and then back up in to the rack
via the up-swing. The clean is often combined with a press or jerk to
make a clean and press or a clean & jerk (also called a long jerk). This is the most common clean, hence, it's referred to as 'clean' rather than 'swing clean'.
- Dead clean: The kettlebell is pulled up dead from the ground, straight into rack position.
- Snatch: There are two styles of snatch, Hardstyle Snatch and Kettlebell Sport Snatch. The kettlebell is held in one hand, lowered to behind the knees via hip
hinge, swung to an overhead position and held stable, before repeating
the movement. The dead snatch or true snatch begins with the bell on the ground. The lunge snatch lowers into a lunge while the bell goes to the overhead position.
- Strict press: Also called the military press or standing press,
the kettlebell is held in the rack position and pushed overhead with
one arm, keeping the body rigid. The tree press, a press standing on one
leg, performs a similar function. Other variations include the walking
press, taking a step forward with each press, perhaps alternating hands,
and the seated press, where the trainee sits on the ground with
straight legs while pressing overhead.
Floor press: A press performed lying on the ground. A variation is the bridge press, a press in the wrestler's bridge position.
Push press: As a strict press, but with a single dip of the hips to provide assistance.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk)
Thruster: A rack squat with a press at the top using momentum from the squat.
Squat: The basic squat is performed holding one or more kettlebells
in the rack position, or a single a bell in the goblet position, which
can help develop hip mobility by using the elbows to push the knees out
at the bottom of the squat.
Overhead squat: A squat with the kettlebell held overhead, requiring good hip and shoulder mobility.
Sots press: Named after world record olympic weightlifter Viktor Sots, also called the squat press, this exercise is a rack squat with a press at the bottom of the squat.
Lunge press: Sometimes called the tactical lunge, this is a press from a lunging position.
Pistol squat: A single-leg squat with one leg held straight in front
parallel to the ground, holding the bell in the goblet or rack
position. An easier variant for those with less hip mobility is to
perform the squat parallel to a step or ledge, so that the foot of the
free leg can dip beneath the pushing leg at the bottom.
Can be performed different styles, sumo, squat or hip hinge, with one
or more kettlebells between the legs, it can also be performed with the
kettlebells on the outside (suitcase). Deadlifts can also be performed
with one-arm, one-leg, or both.
Carry: Walking with the kettlebell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the
ground, the kettlebell is held hanging from a straight arm, pulled up to
the hips or laterally, and lowered again.
Lunge: A lunge performed with the kettlebell held in either the hanging, racked, overhead or mixed position.
Lateral lunge: A lateral lunge with the bell in either the racked or overhead positions. The deepest form of this is called the cossack squat.
Lateral lunge clean: A clean performed along with a lateral lunge.
Squat Get-up: A variation of the Turkish get-up where the feet are pulled into the buttocks to get up squat style.
Windmill: Standing with a bell held overhead, the hips are pushed to
the side of the bell. Keeping the bell arm vertical, the upper body is
bent to one side and rotated until the other hand is touching the floor.
This improves mobility and stability through the hips and shoulder.
Alternatively the bell may be held in the other hand, or with one in
each hand. An easier version is the bent-leg windmill where the off-side
leg is bent, or the supported windmill where the free hand rests
against the off leg.
Farmer's Walk: Walking holding kettlebells at your sides. The single
kettlebell version is called the suitcase walk. These build grip
strength while challenging your core, hips, back and traps.