At F3 Wellness Connections, our coaches are the kings of the kettlebell — and for good reason! This versatile all-in-one training tool is the perfect piece of equipment for any home gym. Used correctly, the kettlebell offers a full-body workout for any experience level — and you can target practically every major muscle group with five core exercises.

Today, let’s break down the 5 most effective kettlebell exercises for a full-body workout. Combined correctly and with proper form, these exercises can take you from kettlebell beginner to Olympian athlete in as little as 30 minutes a day.

1. Swing

The Kettlebell Swing is the central exercise of all kettlebell routines. With the swing as your foundation, you’ll be able to take on expert kettlebell workouts with the pros in no time.

There are a few variations on the swing (like one-handed, two-handed, or alternating), but they all follow the same basic foundation: Starting in “Lock and Load” or the Von Seth Starting Position, the kettlebell swing starts with a backward swing (the bell nearly touching your rear). Then, driving your hips forward, stand in an explosive movement that drives your weight into your heels and locks out your knees. At the top of the swing, the kettlebell should hover in midair, until gravity brings it back down. As the bell falls, swing with it, starting into another backswing to repeat the exercise.

To see the kettlebell swing in action, check out our beginner’s guide to kettlebell training — complete with a video of F3 coach Sarah Seth showing off her perfect swing!

2. Clean

The kettlebell clean borrows the explosive movement of the swing and adds in a level of complexity by moving from a slightly bent over position to a full standing position — with the kettlebell up at shoulder level. If that sounds scary at first, don’t worry. The key to kettlebell training is to focus on form over function: By learning the forms to perfection first, you can slowly increase the amount of weight you use in each exercise to protect your muscles and joints.

To complete a kettlebell clean, start in a rack position with the kettlebell in one hand, your back horizontal to the ground, and your knees bent. In one explosive movement, go from this slight crouch to a standing position, putting your weight in your heels so that you can stand up quickly and use the strength of your legs to rocket your body and the kettlebell straight up. In the same movement, bring the arm holding the kettlebell up so that your hand is level with your shoulder in rack position. Extend your free arm at an angle to help you keep your balance.

Repeat the exercise by dumping the kettlebell and sitting back while flexing the knees keeping the movement fluid to protect your muscles and limbs. Repeat on the other side to stay balanced!

3. Goblet Squat

The goblet squat is an excellent addition to any kettlebell workout because it combines the benefits of a traditional squat with the extra impact of a kettlebell.

To complete this exercise, start in a standing position, holding the kettlebell by the handles at chest height. Drop into a deep squat without moving the kettlebell from its position at your chest — the added weight turns this simple leg exercise into a full-body movement that works out your core and shoulder muscles at the same time.

4. Turkish Get Up

A little more complex than the other exercises we’ve recommended so far, the Turkish get up involves “getting up” from a fully flat-on-the-ground position to standing and back — all while holding a kettlebell over your head.

Yup, this is a fun one: To complete the Turkish get up, start by laying flat on the ground with the kettlebell in one hand, held vertically over your body with your arm extended at the shoulder. Bend the leg on the same side as your bell at the knee, and extend your free arm against the ground at an angle to help with your balance. Next, push off with the working foot and come upwards at an angle. sit up, using your free arm for balance, and swing your straightened leg around until you’re in a low lunge with your back knee bent. (The kettlebell should stay suspended vertically over shoulder this whole time, and travel in a straight line.)

Finally, move from the low lunge to standing, keeping your eye on the kettlebell as you move. To complete this exercise, do the whole thing in reverse until you’re flat on your back again. You’ve done a Turkish get up!

5. Snatch

Finally, we’ll close with a more challenging exercise, the kettlebell snatch. Like all kettlebell exercises, form is absolutely critical to the snatch. Doing this exercise incorrectly can cause major joint pain in your shoulders and other muscle groups, and potentially lead to injury — that’s why we recommend learning this exercise from a certified kettlebell trainer on the F3 team, or practicing at a lower weight until you have your form down before moving to your usual kettlebell weight.

To complete the kettlebell snatch, start in the “lock and load” one-armed position with the kettlebell on the ground. “Hike-pass” between your legs in one fluid motion, move from a hip hinge to standing straight up. This is followed by pulling the bell towards your chest/shoulder, punching upwards and overhead. Finish by locking out your elbow. (Although this is technically the “finish” position for the snatch, it’s also the bio-mechanical position of the plank, if you were on the floor— plus, if you can’t hit this form correctly and comfortably, you’re probably not ready to complete the snatch on a regular basis.)

Next, lower the weight back to the “rack” position (shoulder level with your forearm straight), then let gravity take over as you extend the bell forward and drop into a crouch (the same motion as the downswing of a kettlebell swing). Let the bell complete its downward swing between your legs, then use the same explosive force of a kettlebell swing to bring the bell all the way back up, through “rack” position, and pressed high overhead into a standing lock. And that’s a kettlebell snatch!

These five exercises are critical to a full-body kettlebell workout. By mixing and matching these exercises, you can target all your major muscle groups and make incredible progress with quick, focused workouts. For the best results, sign up for a free fitness consultation with a certified kettlebell trainer at F3 Wellness Connections. We’re the experts at what we do, and we’re here to teach you how to train with a kettlebell safely, effectively, and with the best results.