What Muscles Are Worked By Kettlebell Exercises?

Kettlebells are round balls of iron with attached iron handles that are used for many different total body strength-building exercises. The weight of a kettlebell is not centered the same as a typical dumbbell, which makes the movements more challenging. It is possible to work virtually your entire body with only a small group of kettlebell exercises.

Hamstrings

Your hamstrings are the muscles on the back of your thighs and are engaged in several different kettlebell exercises. Exercises like the single or double snatch, swings and the clean all work the hamstrings during the movement. The hamstrings are activated as the kettlebell is moved from the ground between your feet, up to chest level or overhead, then again on the way down. Try not to pull the kettlebell off the ground too quickly, or choose one that is too heavy for you, or you could risk a hamstring strain.

Low Back

Since the majority of classic kettlebell movements like the snatch, clean and swing involve heaving the kettlebell from the ground up into the air, your lower back muscles are always involved. Just as with any weight, it is important to warm up well and use your legs during the lifts to keep most of the strain off your lower back. As the kettlebell is lowered back to the floor it is especially important to use your legs to slow its momentum so the responsibility doesn't fall on your low back.

Shoulders

The overhand grip you use for the swinging type of kettlebell exercises puts stress on your shoulders as your arm, or arms, get close to parallel with the floor. The overhead pressing movement of a clean and press, or even the basic snatch, also works your shoulder muscles.

Core

Kettlebell exercises are generally full-body movements that require the involvement of your core muscles to complete. You can create even more core emphasis by tightening your abdominals during the lift. An exercise like the windmill, where you hold the kettlebell straight overhead and twist to touch your opposite foot with your free hand, puts the majority of the emphasis on your core muscles.

Quadriceps

Your quadriceps are important to help hoist the kettlebell into the air and to cushion the effect of the kettlebell coming back down to the floor. You can increase the muscle activity by bending your knees a little more or adding a squat as part of the movement.