The 22 Best Single Kettlebell Exercises To Add Into Your Workouts

If you just have the one kettlebell and are looking to build your own kettlebell workouts then you have found the right article. Even with a single kettlebell you can create a successful exercise routine.

9 min read

Can one piece of equipment keep you healthy for the rest of your life? Yes! The single kettlebell is the most versatile of tools in strength training and can be used for years upon years to maintain a strong body. Here we have 28 exercises to keep you moving your whole body with your single kettlebell, let’s have a look through the exercises and then a sample workout.

The 22 Best Single Kettlebell Exercises

Assissted Single Leg KB Straight Leg Deadlift

Secondary
Lower Body
Hinge

KB Suitcase Deadlift

Secondary
Lower Body
Hinge

KB Sumo Deadlift

Warmup
Lower Body
Hinge

Russian KB Swing

Warmup
Lower Body
Hinge

Offset KB Staggered Stance Straight Leg Deadlift

Secondary
Lower Body
Hinge

KB Deadlift

Secondary
Lower Body
Hinge

Single Arm KB Floor Press

Primary
Upper Body
Horizontal Press

Half Seated KB Press

Tertiary
Upper Body
Horizontal Press

KB Crush Grip Bent Over Row

Secondary
Upper Body
Horizontal Pull

Single Arm KB Bent Over Row

Secondary
Upper Body
Horizontal Pull

Single Arm KB Gorilla Row

Primary
Upper Body
Horizontal Pull

Turkish Get Up

Core
Trunk
Resisting Rotation

Single Arm KB Farmers Carry

Core
Trunk
Resisting Rotation

KB Suitcase Hold

Core
Trunk
Resisting Rotation

Tall Plank with KB Pass Through

Core
Trunk
Resisting Rotation

KB Windmill

Core
Trunk
Rotation

KB Full Moon

Core
Full Body
Rotation

Half Kneeling KB Cross Chops

Core
Trunk
Rotation

KB Jefferson Curl

Tertiary
Full Body
Spinal Flexion

KB Goblet Reverse Lunge

Primary
Lower Body
Squat

Goblet Squat

Primary
Lower Body
Squat

Goblet B-Stance Squat

Primary
Lower Body
Squat

Front Rack Narrow Stance Squat

Tertiary
Lower Body
Squat

Single Arm KB Waiter Squat

Secondary
Lower Body
Squat

Half Kneeling KB Press

Secondary
Upper Body
Vertical Press

Tall Kneeling KB Crush Grip Press

Primary
Upper Body
Vertical Press

Single Arm KB Press

Secondary
Upper Body
Vertical Press

Single Arm Floor Seated KB Press

Secondary
Upper Body
Vertical Press

How to use a Single Kettlebell Workouts to Stay Strong and Healthy

Full Body Resistance Training

Full body resistance training is a mixture of strength training and hypertrophy training which involves moving the body through a series of different movement patterns for the emphasis of health. A single kettlebell is perfect for designing these style of sessions as they are such a versatile tool the can be used for almost all the different movement patterns.

Cardiovascular Circuits

Cardiovascular circuits are a series of exercises done at a high intensity to put stress on the cardiovascular system. Single kettlebells exercises are a great addition to the circuits especially when using a moderate load.

Sample Full Body Resistance Workout With One Kettlebell

Warm Up

2-3 Rounds

Prisoner Good Morning

Top of Press Up Hold

Deadbugs

A1) Assisted Single Leg KB Straight Leg Deadlift

A2) Single Arm KB Floor Press

B1) Single Arm KB Gorilla Row

B2) Goblet Squat

C1) Single Arm KB Press

C2) Half Kneeling KB Cross Chops

Can I Workout With Just One Kettlebell?

Yes. There are an infinite number of workout variations that you could do with just one kettlebell. It might get a little mundane but its for sure doable.

Can I Build Msucle With 1 Kettlebell?

Yes. Its not the most effective way to go about this goal by any means but theoretically it could be acheived but might depend on your experience and the weight you have available.

Whats the Best Single Kettlebell Exercise?

There isnt one, idfferent exercises have different goals and create different stimuli, that doesnt mean one is better than the other, it just suits the goal better.