9 Kettlebell and Dumbbell Exercises For A Full-Body Workout

Looking to add a little variety to your workout routine? These nine kettlebell and dumbbell exercises are perfect for a full-body workout. They’re easy to learn and can be done pretty much anywhere, so they’re perfect if you’re short on time. Give them a try!


1. Kettlebell Swings -

A great exercise for your back and legs, kettlebell swings will also get your heart rate up. Start with your feet shoulder-width apart and the kettlebell in front of you. Hinge at the hips to swing the kettlebell back between your legs, then explosively drive your hips forward to swing the kettlebell up to chest height. Be sure to keep your core engaged throughout the movement.

2. Dumbbell Rows - 

Another great exercise for your back, dumbbell rows will also work your biceps and core. Start by holding a dumbbell in each hand with your feet hip-width apart. Bend at the waist, keeping your back flat, and let the weights hang down in front of you. From here, row the dumbbell in your right hand up to your side, keeping your elbow close to your body. Lower it back down and repeat with the left arm.

3. Goblet Squats - 

A kettlebell or dumbbell goblet squat is a great way to add some weight to a bodyweight squat. Start by holding the kettlebell or dumbbell at chest height with your feet shoulder-width apart. Keeping your core engaged, lower yourself down into a squat, going as low as you can while still keeping good form. Press through your heels to stand back up.

4. Overhead Presses - 

An overhead press is a great exercise for your shoulders and arms. Start by holding a kettlebell or dumbbell in each hand at shoulder height, with your feet hip-width apart. Press the weights straight overhead, keeping your core engaged and your elbows close to your sides. Lower the weights back down to starting position and repeat.

5. Triceps Kickbacks - 

This exercise targets the triceps, the muscles on the back of your upper arms. Start by holding a kettlebell or dumbbell in each hand with your feet hip-width apart and bent at the waist, letting your arms hang down in front of you. From here, keeping your elbow close to your side, extend your arm back behind you until your arm is straight. Return to starting position and repeat with the other arm.

6. Kettlebell Clean and Press - 

This kettlebell exercise is a great full-body move that will work your legs, back, shoulders, and arms. Start by standing with your feet hip-width apart and the kettlebell in front of you. Hinge at the hips and swing the kettlebell back between your legs. As you stand back up, explosively drive your hips forward to pull the kettlebell up to chest height. From here, press the kettlebell overhead. Lower it back down to starting position and repeat.

7. Dumbbell Thrusters - 

A thruster is a great exercise for your legs, glutes, core, shoulders, and arms. Start by holding a dumbbell in each hand at shoulder height with your feet hip-width apart. Lower yourself down into a squat, going as low as you can while still keeping good form. As you stand back up, press the dumbbells overhead. Return to starting position and repeat.

8. Kettlebell Snatches - 

This kettlebell exercise is a great full-body move that will work your legs, back, shoulders, and arms. Start by standing with your feet hip-width apart and the kettlebell in front of you. Hinge at the hips and swing the kettlebell back between your legs. As you stand back up, explosively drive your hips forward to pull the kettlebell up to chest height. From here, quickly pull the kettlebell overhead, keeping your arm straight. Lower it back down to starting position and repeat.

9. Push Presses - 

A push press is a great exercise for your legs, shoulders, and arms. Start by holding a kettlebell or dumbbell in each hand at shoulder height with your feet hip-width apart. Dip your knees slightly, then explosively drive through your legs to help you press the weights overhead. Lower the weights back down to starting position and repeat.

Give these kettlebell and dumbbell exercises a try for a full-body workout that you can do pretty much anywhere!

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