Spring Into Shape with the 5 BEST Kettlebell Moves For Full-Body Toning

Oh, spring!! As the temperatures trend above 60 degrees and those lovely ASMR thunderstorms roll through the DMV, we’re gearing up for warm weather and beach bodies here at F3 Wellness Connections.

Today, we’re springing into fitness with the ultimate kettlebell moves you need to get in shape. With just 5 kettlebell moves, you can craft a curated at-home or in-gym workout that targets all your major muscle groups, melts fat, and builds muscle.

And we’re not kidding — it’s just five moves!!

Here are our five favorite kettlebell moves for spring. Generally, these are designed for kettlebells weighing between 30 and 40 pounds (for women) or 40 to 50 pounds (for men). Once you’ve mastered these moves at a lower weight, challenge yourself to increase the weight to increase your results!

Now if you need us, we’ll be lounging in the sun with our dogs. <3

The 5 Best Kettlebell Moves for Full-Body Toning

Number One: The Kettlebell Swing

Yes, the kettlebell swing is the ultimate exercise, and no, we will never shut up about it. There’s a reason we do the 10K Swing Challenge every year! The kettlebell swing is the formative exercise in all kettlebell workouts.

It starts with your feet a little more than shoulder width apart with the kettlebell on the ground between them. In one fluid motion, sink into a slight squat as you pick up the kettlebell. Then, “swing” it between your legs, almost touching your bum, and “Swing” it back up, standing swiftly as you go, until the kettlebell reaches shoulder height and you’re standing tall with a flat back. Repeat, and watch those pesky problem areas shrink before your eyes!

Number Two: The Front Squat

Does it make us weird that we totally love squats? For real, though — squats are one of the most effective full-body exercises out there because they target practically every muscle group in your body: legs, thighs, abs (definitely the abs), lower back, arms, and shoulders. The kettlebell front squat adds a little somethin’ somethin’ to the traditional squat: with a kettlebell held at shoulder level in one hand, sink into a squat, extending your free arm for balance. Then, switch hands and repeat.

For extra intensity, you can try the front squat with two kettlebells—one in each hand, held by the handle and balanced on your bent elbows. Just make sure you’re not overwhelming yourself with the weight and you have a good grip on both bells!

Number Three: The Kettlebell Snatch

This advanced kettlebell move is a great option once you’ve mastered the OG kettlebell swing. A one-handed kettlebell exercise, the kettlebell snatch starts with the “low” part of the kettlebell swing. Swing the bell between your legs toward your rear, then swing back through — but instead of stopping the bell at shoulder height, continue upward with maximum momentum until your arm is fully extended — or “locked out” — above your head. Repeat!

Breath control is key to the kettlebell snatch: exhale on the low swing, and inhale during the upswing. Exhale when the kettlebell reaches its top position, and pause for breath here if you need it before reversing the movement.

Number Four: The Turkish Get-up

The Turkish Get-up relies on core strength, so if you’re still a beginner with kettlebells, focus on swings and squats before you try this advanced kettlebell exercise. Starting on your back on the ground, bend the knee on the same side you’re holding the kettlebell (right hand = right knee) with your free arm extended to the side.

Hold the kettlebell vertically, with your arm locked out at shoulder height (do NOT perform this exercise with the kettlebell directly above your face!!). Then, using the kettlebell as a counterweight, sit up with your bent leg holding your weight beneath you. Extend your hips, squeezing your abs and glutes tight, and bring your other knee down to the ground to help you stand up. Pull UP from your front leg — in other words, don’t push from your rear leg to stand — until you’re standing tall with the kettlebell extended above your head.

This is truly an advanced move, so make sure you consult your personal trainer for proper form and work with a lower-weight bell until you’ve got your foundation mastered!

Number Five: The Clean and Press

This kettlebell deadlift combines two fat-burning, high-strength exercises: the kettlebell clean and the kettlebell press. This is another combo you should consult your personal trainer about before trying it for yourself. As is the case for all kettlebell exercises, form is much more important than the weight you use for the exercise. Make sure you’ve got the basics down to lower your risk of injury!

Start in a slight bend with the kettlebell on the floor between your feet. Extend your free arm for balance, then lift the kettlebell off the floor and up to your shoulder (with your elbow bent). Next, in one powerful “pressing” motion, lift the kettlebell straight up until your arm is fully locked out. Finally, allow the kettlebell to move smoothly through the reverse of the exercise, pausing at your shoulder and then down between your feet. For best results, do not let the kettlebell touch the ground between repetitions.

So, ready to unleash that summer body by crushing your spring fitness goals? The F3 team is here to help! Our certified personal trainers are here to transform your fitness, nutrition, and wellness goals — and you can start for FREE! Get in touch with us at sarah@f3wellnessconnections.com to schedule your free 30-minute consultation. We’ll discuss your goals and craft a plan that’s perfect for YOU!