The kettlebell is a very versatile tool that can be used in any phase of training within your annual plan to develop Strength, Power, Coordination, Stamina, and Endurance. A lot of these exercises can also be done with dumbbells if needed according to your situation.
Below you will find 110 exercises broken down into 4 different categories (upper, lower, olympic and core) within three different levels (Level 1 or beginner, Level 2 or intermediate and Level 3 or advanced). There is carry over to different categories with a lot of the exercises, but they were organized to allow a bit easier selection when creating workouts. You can put these exercises in as many combinations as creativity will allow.
LEVEL 1:
Olympic Lift Exercises
1. Double Arm Swing
2. Single Arm Clean
3. Single Arm Front Squat
4. Single Arm Push Press
5. Single Arm Split Jerk
6. Single KB Thruster
7. Single Arm Push Jerk
Lower Body Exercises
1. Lunge and Pass
2. Double Arm Deadlift
3. Double Arm Sumo Deadlift
4. Double Arm SDLHP
5. Single KB Same Shoulder Reverse Lunge
6. Single KB Opp. Shoulder Reverse Lunge
7. Double KB Reverse Lunge
8. Single Arm, Single Leg RDL
9. Double Arm RDL
Upper Body Exercises
1. Double Arm Floor Press
2. Single Arm Rows
3. Double Arm Rows
4. Single Arm Lateral Raise
5. Double Arm Lateral Raise
6. Single Arm Front Raise
7. Double Arm Front Raise
8. Double Arm Upright Row
Core Exercises
1. Single Arm Bottom Windmill
2. Around the World
3. Double Arm Situp
4. Double Arm Russian Twist
5. Single Arm Farmer’s Walk
6. Double Arm Farmer’s Walk
7. Single KB Side Bends
8. Double KB Leg Lowering
LEVEL 2:
Olympic Lift Exercises
1. Single Arm Swing
2. Single Arm Snatch
3. Single Arm Squat Snatch
4. Double Arm Clean
5. Single Arm Squat Clean
6. Single Arm OHS
7. Double Arm Front Squat
8. Double Arm Push Press
9. Double Arm Split Jerk
10. Double KB Thruster
11. Double Arm Push Jerk
Lower Body Exercises
1. Single KB Lunge
2. Single Arm Deadlift
3. Single Arm Sumo Deadlift
4. Single Arm SDLHP
5. Single Arm Front Shoulder Lateral Lunge
6. Single Arm Back Shoulder Lateral Lunge
7. Double Arm Lateral Lunge
8. Single KB Single Leg Squat
9. Single KB Same Shoulder Low Step Up
10. Single KB Opp. Shoulder Low Step Up
11. Double KB Low Step Up
Upper Body Exercises
1. Single Arm Shoulder Press
2. Double Arm Shoulder Press
3. Single Arm Floor Press
4. Double Arm Bell Grip Rows
5. Single Arm Reverse Fly
6. Double Arm Reverse Fly
7. Single Arm Upright Row
Core Exercises
1. Single Arm Top Windmill
2. Single Arm Situp
3. Single Arm Russian Twist
4. Single Arm OH Walk
5. Double Arm OH Walk
6. Bell Grip 3 Position Raises
7. Double KB Side Bends
8. Double KB Wipers
9. Single KB Leg Lowering
LEVEL 3:
Olympic Lift Exercises
1. Double KB Swing
2. Double KB Snatch
3. Double Arm Squat Snatch
4. Double Arm OHS
5. Single Arm OHS Bottoms Up
6. Double Arm OHS Bottoms Up
Lower Body Exercises
1. Double KB Lunge
2. Single Arm Suitcase Deadlift
3. Double Arm Bell Grip Deadlift
4. Double Arm Bell Grip Sumo Deadlift
5. Double KB Single Leg Squat
6. Single KB Same Shoulder High Step Up
7. Single KB Opp. Shoulder High Step Up
8. Double KB High Step Up
9. KB Swing Flip Squat
10. Single Arm, Single Leg Stiff Leg Deadlift
11. Double Arm Stiff Leg Deadlift
12. Single KB Good Morning
13. Double KB Good Morning
14. Single KB Seated Good Morning
15. Double KB Seated Good Morning
16. Single KB, Single Leg Same Arm Shadow Squat
17. Single KB, Single Leg Opp. Arm Shadow Squat
Upper Body Exercises
1. Single Arm Bottoms Up Shoulder Press
2. Double Arm Bottoms Up Shoulder Press
3. Single Arm Bottoms Up Floor Press
4. Double Arm Bottoms Up Floor Press
5. Kneeling In Line Single Arm Press
6. Kneeling In Line Double Arm Press
7. Seated Single Arm Shoulder Press
8. Seated Double Arm Shoulder Press
9. Single KB Pushup
10. Double KB Pushup
11. KB Pushup to Row
Core Exercises
1. Double Arm Windmill
2. Turkish Get Up
3. Bottoms Up Turkish Get Up
4. Single Arm OH Situp
5. Double Arm OH Situp
6. Single KB Wipers