10 Advanced Kettlebell Exercises
If you’ve mastered the basics of kettlebells (squats, cleans, swings), you might be craving more of a challenge.
The perk of kettlebells is that there are limitless possibilities.
Every time you think you know just about everything there is, you’ll see someone stringing a flow together that makes you think, “Holy crap, how did they do that!?”
The exercises I’m getting ready to share can help you figure it out and become a kettlebell beast in the process. And once you’ve mastered the advanced moves, you’re ready for Double Trouble.
Below you’ll find 10 advanced kettlebell exercises. Some you may know, some you may not. Either way, I hope you’re inspired to increase the intensity of your training.
(If you love kettlebells but not quite at the level to start trying these advanced moves, I recommend checking out Strong. A kettlebell program that includes a full clinic to help you master moves and gain kettlebell confidence and strength!)
10 Advanced Kettlebell Exercises
#1 – Snatches
The snatch is one of the first difficult exercises you’ll master once you’ve mastered the swing and clean.
Make sure to keep the wrists straight, the core engaged and make sure the power/explosve forces are coming from the hamstrings and glutes.
Does the kettlebell feel like it bamming into your wrist every rep?
Make sure you are in control of the kettlebell, it should NOT be flopping over, if it is take a video and make sure you’re not straight arming the move.
#2 – Kettlebell Turkish Get Up
This move takes a lot of practice, and though it looks like a lot of steps, once you slow down to break it all down, it makes sense.
A few tips…
1. You return back to the ground the same way you came up. Simply scroll up to watch it in reverse 😉
2. Keep your eye on the kettlebell from the start to maintain a stable shoulder position. Do not neglect this! The only time you can take your eyes off the kettlebell is when you’re standing at the top in a strong overhold press position.
3. Practice with a shoe. Start by forming a fist and placing a shoe on top of your knuckles. Try to go through the entire move without the shoe falling. It’s a fun challenge.
4. The foot sweep… when going into the kneeling position, you’ll find your foot at an angle. Simply, “sweep” it to straighten up into a solid lunge to help stand. Reverse the sweep when going down. (SEE BELOW)
#3 – Sling Shots
Such a fun, dynamic move!
As a note, whichever palm the kettlebell is resting in is the side that the kettlebell will go behind.
In the above picture, it starts in my left palm, it get’s sling shotted around my left knee before coming back to rest in the right hand.
#4 – Lunge Snatch
Talk about a compound exercise! This move is intimidating but a great exercise once you’ve gotten it down.
Complete a lunge, as you come to standing, complete a floor snatch (rectilinear) from the ground up. Bring it back down to rack, then back to suitecase for another lunge and repeat.
#5 – Double Kettlebell Swing
If one is good, two is better… at least when it comes to making kettlebell exercises more challenging and heavier!
The same rules apply for double swings as with single, so make sure to keep the back straight, have a big hip hinge and really power through with the hamstrings and glutes.
Do not pull with the shoulders, it’s all coming from the lower body!
#6 – Double Kettlebell Snatches
Just like the swing, double kettlebell snatches maintain the same form as with one.
An important tip… go lighter than normal. If you normally snatch a 16-Kg practice with a 12-Kg or lighter. You’ll be surprised at how taxing this move is (in a great way).
#7 – Windmill
Talk about a great shoulder and core move, this is it.
A windmill does take some mobility, so practice without a kettlebell first. Also, it’s okay if you can’t go all the way to the floor. Reach over to what’s comfortable for you.
Like the get-up, keep the eyes focused on the weight to maintain proper shoulder mechanics. Hinge at the hips (I call it a ‘mom hip’) as you reach down the leg.
#8 – Sing Swings
It’s going to feel awkard at first, but with practice you’ll get it!
Keep the back straight and make sure to really use the legs to make this swing happen. Like a normal swing, it doesn’t need to go any higher than shoulder/nose height.
As the kettlebell falls back down, allow the hips to hinge and knees to bend just as if doing a regular swing.
#9 – Overhead Prisoner Squat
Prisoner squats are challenging enough without weight. If you haven’t done them before, practice the movement first. Then try with a single kettlebell before two.
Keep the shoulders/arms tight, core engaged and step BACK into a lunge. Do not crumble down.
Once in a lunge, swing the other leg around. To return to standing, bring one foot up to get back into a lunge and stand. You’ll feel this EVERYWHERE.
#10 – Bottom’s Up Press
Looks easy, right?
It’s not. Try it out for yourself. Make sure to squeeze the handle TIGHT and slow the move down. The moment you try and rush through a rep, it will fail.
#11 BONUS – Side Lunge
I couldn’t leave this move off. If you love leg day, try this double racked side lunge. Fantastic for strength and mobility, try it out
I’d recommend starting with just a body weight side lunge first to test mobility. If you can’t get all the way down, start with trying to go into a 90-degree squat position and slowly train to work down and increase mobility.
Experiment With These Advanced Kettlebell Exercises
Take some time during your next few workouts and play around with the ones you can do or want to see if you can do.
With any workout, make sure to spend some time warming up before you grab your kettlebells.
Foam roll, do some body weight moves, so light kettlebell exercises and then start the advanced stuff.
If you want workout design help and programs already with these moves (and more) then try out Fit Women’s Weekly.
I have kettlebell programs for all levels to help get you going!
There’s Strong. This is my kettlebell program and not only will get 34 intense kettlebell workouts… you get the Kettlebell Clinic where I teach you kettlebell training from the ground up.
Plus I have Double Trouble, my advanced kettlebell program where every workout uses double kettlebells!
Get some structure to your workouts… add back the intensity you need to get results… and enjoy the process with a coach.
I hope to see you in the site!