Equipment
Kettlebell Exercises
The offset handle puts the weight below and outside your grip, which makes kettlebells awkward in a way that is often the point — the stability cost is training in itself.
They suit swings, carries, goblet squats and pressing where the offset load challenges the trunk. For pure loading of a muscle, a dumbbell or a barbell is usually the better tool.
17 kettlebell exercises in Gym Journal
16 compound and 1 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Muscle | Type | Reps |
|---|---|---|---|
| Kettlebell Cleanalso Glutes, Traps, Shoulders | Hamstrings | compound | 5–8 |
| Kettlebell Deadliftalso Glutes, Hamstrings | Lower back | compound | 6–10 |
| Kettlebell Farmers Carryalso Traps, Abs | Forearms | compound | 30–60 |
| Kettlebell Front Squatalso Glutes, Abs | Quads | compound | 6–10 |
| Kettlebell Goblet Squatalso Glutes, Abs | Quads | compound | 8–12 |
| Kettlebell Halo | Shoulders | isolation | 10–15 |
| Kettlebell High Pullalso Shoulders, Upper back | Traps | compound | 8–12 |
| Kettlebell Overhead Pressalso Triceps, Abs | Shoulders | compound | 6–10 |
| Kettlebell Push Pressalso Triceps, Quads | Shoulders | compound | 5–8 |
| Kettlebell Romanian Deadliftalso Glutes, Lower back | Hamstrings | compound | 8–12 |
| Kettlebell Rowalso Lats, Biceps | Upper back | compound | 8–12 |
| Kettlebell Snatchalso Glutes, Hamstrings, Traps | Shoulders | compound | 5–8 |
| Kettlebell Swingalso Hamstrings, Lower back | Glutes | compound | 12–20 |
| Kettlebell Thrusteralso Quads, Glutes, Triceps | Shoulders | compound | 8–12 |
| Kettlebell Windmillalso Shoulders, Hamstrings | Abs | compound | 5–8 |
| Single Arm Kettlebell Swingalso Calves, Glutes, Lower back, Shoulders | Hamstrings | compound | 8–12 |
| Turkish Get-Upalso Shoulders, Glutes | Abs | compound | 3–5 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.