Kettlebell
A cast weight with a looped handle used for swinging and strength exercises.
Overview
A kettlebell is a rounded weight, shaped like a ball with a curved handle on top. The handle and offset weight make it well suited to swinging movements as well as pressing, holding and lifting exercises.
Its shape lets the weight sit against or swing below the wrist, which is why it is popular in functional and general fitness training.
Good to know
- The curved handle suits swinging movements.
- Also used for pressing, holding and lifting.
- Common in functional-fitness training.
Where it’s used
Sports that use kettlebell:
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
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Exercises
- Goblet squatA squat variation where you hold a single weight close to your chest for balance and control.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- Kettlebell swingA dynamic hinge where you swing a kettlebell to shoulder height using a snap of the hips.
- Farmer’s carryA loaded carry where you walk while holding a heavy weight in each hand.
- Bicep curlAn isolation exercise where you bend the elbows to lift a weight toward the shoulders.
Training methods
- Circuit TrainingCircuit training moves you through a series of stations back to back with little rest, blending strength and cardio into one time-efficient session.
- Strength TrainingStrength training uses resistance — bodyweight, bands or weights — to challenge your muscles so they gradually adapt and get stronger over time.
- Hypertrophy TrainingHypertrophy training is resistance work structured to encourage muscle growth, typically using moderate repetitions and a steady, controlled tempo.
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
- Cross-TrainingCross-training mixes different activities into your routine so you build all-round fitness and give repeatedly-used muscles a change of stimulus.
Muscle groups
- ForearmsThe muscles of the lower arm that move the wrist and fingers and drive grip strength.
- BicepsThe muscles on the front of the upper arm that bend the elbow and turn the forearm.
- ObliquesThe muscles on the sides of the trunk that rotate and side-bend the torso and help brace the core.
- ChestThe broad muscles across the front of the ribcage that push the arms forward and across the body.
- ShouldersThe rounded muscles capping the shoulder joint that lift and rotate the arms in every direction.
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How this page is maintained
- Content type
- Equipment
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-09
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