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Exercise Library

92 exercises

92 exercises

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Clean and Presscombination

Pull + Press (Combination)

★★★★★

GlutesHamstringsDeltoidsTriceps

Clean and Squatcombination

Pull + Squat (Combination)

★★★★★

GlutesHamstringsQuadricepsBiceps

Clean, Squat, and Presscombination

Pull + Squat + Press (Triple Combination)

★★★★★

Dead-Stop Swinghinge

Hinge / Ballistic (Power)

★★★★★

GlutesHamstringsErector spinae

Double Kettlebell Bent-Over Rowpull

Pull (Bilateral)

★★★★★

Latissimus dorsiRhomboidsPosterior deltoidTrapezius (mid/lower)

Double Kettlebell Cleanpull

Pull / Ballistic

★★★★★

GlutesHamstringsBicepsForearms

Double Kettlebell Front Squatsquat

★★★★★

QuadricepsGlutes

Double Kettlebell Presspress

Press (Vertical)

★★★★★

DeltoidsTriceps

Double Kettlebell Snatchhinge

Hinge / Ballistic / Overhead

★★★★★

GlutesHamstringsDeltoidsTrapezius+1

Double Kettlebell Swinghinge

Hinge / Ballistic

★★★★★

GlutesHamstringsErector spinae

Farmer's Carrycarry

Carry / Anti-Lateral Flexion

★★★★★

Obliques (anti-lateral flexion)TrapeziusGrip/Forearms

Goblet Squatsquat

★★★★★

QuadricepsGlutes

Goblet Squat to Presssquat

Squat / Press (Combo)

★★★★★

QuadricepsGlutesDeltoidsTriceps

Goblet Squat with Pausesquat

Squat (Isometric emphasis)

★★★★★

QuadricepsGlutes

Half Turkish Get-Upcore

Core / Stability

★★★★★

CoreDeltoidGlute

Hand-to-Hand Swinghinge

Hinge / Ballistic

★★★★★

GlutesHamstringsErector spinae

Kettlebell Arm Barspecialty

Mobility / Shoulder Stability

★★★★★

Rotator cuffScapular stabilizers

Kettlebell Around the Body Passcore

Core / Coordination

★★★★★

ObliquesTransverse abdominis

Kettlebell Bent-Over Rowpull

Pull (Horizontal)

★★★★★

Latissimus dorsiRhomboidsPosterior deltoid

Kettlebell Bicep Curlspecialty

Isolation / Pull

★★★★★

Biceps brachiiBrachialis

Kettlebell Bottoms-Up Carrycarry

Carry / Stability

★★★★★

Grip/Forearms (extreme)Deltoids

Kettlebell Bottoms-Up Presspress

Press (Stability emphasis)

★★★★★

DeltoidsTriceps

Kettlebell Bulgarian Split Squatsquat

Squat (Unilateral, elevated rear foot)

★★★★★

QuadricepsGlutes

Kettlebell Calf Raisespecialty

Isolation / Lower Leg

★★★★★

GastrocnemiusSoleus

Kettlebell Clean (Single Arm)pull

Pull / Ballistic

★★★★★

GlutesHamstringsBicepsForearms

Kettlebell Cossack Squatsquat

Squat / Lateral / Mobility

★★★★★

Quadriceps (working leg)Adductors (both legs)Glutes

Kettlebell Crush Presspress

Press (Horizontal / Isometric chest)

★★★★★

Pectoralis major (especially inner chest)Triceps

Kettlebell Dead Bugcore

Core (Anti-Extension)

★★★★★

Rectus abdominisTransverse abdominis

Kettlebell Dead Cleancombination

★★★★★

GlutesHamstringsBicepsForearms

Kettlebell Figure-8core

Hinge / Rotation / Coordination

★★★★★

GlutesHamstringsObliques

Kettlebell Floor Presspress

Press (Horizontal)

★★★★★

Pectoralis majorTricepsAnterior deltoid

Kettlebell Flow (3-Move)combination

Flow / Combination

★★★★★

Varies by selected exercises

Kettlebell Flow (5-Move)combination

Flow / Combination (Extended)

★★★★★

Kettlebell Forward Lungespecialty

★★★★★

QuadricepsGlutes

Kettlebell Front Squat (Single)squat

★★★★★

QuadricepsGlutes

Kettlebell Good Morninghinge

★★★★★

HamstringsErector spinaeGlutes

Kettlebell Gorilla Rowpull

★★★★★

Latissimus dorsiRhomboidsPosterior deltoid

Kettlebell Half-Kneeling Presspress

Press (Unilateral, kneeling)

★★★★★

DeltoidsTriceps

Kettlebell Halopull

Pull / Rotation / Mobility

★★★★★

Deltoids (all heads)TrapeziusRhomboids

Kettlebell Halo + Goblet Squat Combospecialty

Warm-Up / Mobility / Squat

★★★★★

Shoulders (mobility)QuadricepsGlutes

Kettlebell High Pullpull

Pull / Ballistic

★★★★★

Posterior deltoidTrapeziusRhomboidsGlutes+1

Kettlebell Hip Flexor Stretch (Loaded)specialty

Mobility / Stretch

★★★★★

Hip flexors (iliacus, psoas, rectus femoris) — stretched

Kettlebell Jerkpress

Press / Ballistic (Vertical)

★★★★★

DeltoidsTricepsQuadricepsGlutes

Kettlebell Lateral Lungesquat

Squat / Lateral

★★★★★

AdductorsQuadricepsGlutes

Kettlebell Lateral Raisespecialty

Isolation / Shoulder

★★★★★

Deltoids (medial)

Kettlebell Man Makercombination

Full Body Complex

★★★★★

Every muscle group

Kettlebell Mixed Carrycarry

Carry (Asymmetric Loading)

★★★★★

Core (asymmetric stabilization)DeltoidsGrip

Kettlebell Overhead Carrycarry

Carry / Overhead Stability

★★★★★

Deltoids (isometric)TrapeziusCore

Kettlebell Overhead Squatsquat

Squat / Overhead Stability

★★★★★

QuadricepsGlutesDeltoids (isometric)

Kettlebell Pistol Squatsquat

Squat (Unilateral)

★★★★★

QuadricepsGlutes

Kettlebell Plank Pull-Throughcore

Core (Anti-Rotation)

★★★★★

Core (anti-rotation)Obliques

Kettlebell Pull-Throughhinge

★★★★★

GlutesHamstringsCore (anti-rotation)

Kettlebell Pulloverpull

Pull (Overhead / Chest)

★★★★★

Latissimus dorsiPectoralis majorTeres major

Kettlebell Push Presspress

Press / Ballistic (Vertical)

★★★★★

DeltoidsTricepsQuadricepsGlutes

Kettlebell Push-Uppress

Press (Horizontal)

★★★★★

Pectoralis majorTricepsAnterior deltoid

Kettlebell Rack Carrycarry

Carry / Core / Posture

★★★★★

Core (anti-extension + anti-lateral flexion)Deltoids (isometric)Upper back

Kettlebell Renegade Rowpull

Pull + Plank (Anti-Rotation)

★★★★★

Latissimus dorsiRhomboidsPosterior deltoid

Kettlebell Reverse Lungespecialty

Lunge (Posterior emphasis)

★★★★★

GlutesQuadricepsHamstrings

Kettlebell Romanian Deadlifthinge

★★★★★

HamstringsGlutesErector spinae

Kettlebell Russian Twistcore

Rotation / Core

★★★★★

Obliques (internal and external)Rectus abdominis

Kettlebell See-Saw Presspress

Press (Alternating)

★★★★★

DeltoidsTriceps (alternating)

Kettlebell Side Bendcore

Lateral Flexion / Core

★★★★★

Obliques (lateral flexion)Quadratus lumborum

Kettlebell Single-Leg Hip Thrustspecialty

Hip Extension (Isolation)

★★★★★

Glutes (maximus and medius)

Kettlebell Snatchhinge

Hinge / Ballistic / Overhead

★★★★★

GlutesHamstringsDeltoidsTrapezius

Kettlebell Snatch to Windmillcombination

Ballistic + Mobility Combination

★★★★★

Full posterior chainDeltoidsObliques

Kettlebell Sots Presspress

Press + Squat (Combined)

★★★★★

DeltoidsTricepsQuadricepsGlutes

Kettlebell Split Squatsquat

Squat (Unilateral)

★★★★★

QuadricepsGlutes

Kettlebell Strict Presspress

Press (Vertical)

★★★★★

Deltoids (anterior and medial)Triceps

Kettlebell Sumo Squatsquat

Squat (Wide Stance)

★★★★★

AdductorsGlutesQuadriceps

Kettlebell Swing (American)specialty

Hinge / Ballistic / Overhead

★★★★★

GlutesHamstringsDeltoidsTrapezius

Kettlebell Swing + Burpeecombination

Full Body / Metabolic

★★★★★

Kettlebell Swing to Goblet Squatcombination

Hinge-Squat Transition

★★★★★

GlutesHamstringsQuadriceps

Kettlebell Swing to Squathinge

Hinge-to-Squat Hybrid

★★★★★

GlutesHamstringsQuadriceps

Kettlebell Tactical Lunge with Presscombination

Lunge / Press (Combination)

★★★★★

QuadricepsGlutesDeltoidsTriceps

Kettlebell Thruster (Double)combination

Squat + Press (Combination)

★★★★★

QuadricepsGlutesDeltoidsTriceps

Kettlebell Tricep Extensionspecialty

Isolation / Press

★★★★★

Triceps (all heads, long head emphasis)

Kettlebell Upright Rowpull

Pull (Vertical)

★★★★★

Deltoids (medial)Trapezius (upper)

Kettlebell Walking Lungespecialty

Lunge / Locomotion

★★★★★

QuadricepsGlutesHamstrings

Kettlebell Windmillcore

Hinge / Lateral Flexion / Core

★★★★★

ObliquesHamstrings (of the front leg)Glutes

Kettlebell Woodchopcore

Rotation / Power

★★★★★

ObliquesRectus abdominisDeltoids

Kettlebell Z-Presspress

Press (No lower body assistance)

★★★★★

DeltoidsTriceps

Long Cycle (Clean and Jerk)combination

Pull + Press / Ballistic (Full Competition)

★★★★★

Full body — glutesHamstringsQuadsDeltoids+1

Outside Swinghinge

Hinge / Ballistic / Lateral

★★★★★

GlutesHamstringsObliques

Single-Arm Kettlebell Swinghinge

Hinge / Ballistic

★★★★★

GlutesHamstringsErector spinae

Single-Leg Kettlebell Deadlifthinge

Hinge (Unilateral)

★★★★★

Glutes (especially gluteus medius)Hamstrings

Staggered-Stance Kettlebell Swinghinge

Hinge / Ballistic (Unilateral bias)

★★★★★

Glutes (emphasis on the lead leg)Hamstrings

Swing to High Pullhinge

Hinge / Pull / Ballistic

★★★★★

GlutesHamstringsPosterior deltoidRhomboids+1

Swing to Snatchcombination

Hinge / Ballistic / Overhead

★★★★★

Full posterior chainDeltoidsTrapezius

Turkish Get-Upcore

Full Body / Core / Stability

★★★★★

DeltoidsCore (entire)GlutesQuadriceps+2

Two-Hand Kettlebell Deadlifthinge

★★★★★

GlutesHamstringsErector spinae

Two-Hand Kettlebell Swinghinge

Hinge / Ballistic

★★★★★

GlutesHamstringsErector spinae

Waiter's Carrycarry

Carry / Overhead Stability

★★★★★

Deltoids (isometric)Rotator cuffCore