Kettlebell skills
18 skills, beginner to advanced. 17 of them you can film on a phone and get measured. No fake scores.
Skills by level
You can film17 of 18 skills
Beginner 5
- The Hip HingeThe foundation of almost every kettlebell movement — and the single most important thing to learn first. A hinge means bending at your HIPS, not your waist or knees: your hips travel back while your shins stay nearly vertical and your back stays flat.
- Two-Hand SwingThe signature kettlebell exercise — and a brilliant full-body power builder when done right. The key thing to understand: a swing is an explosive HIP HINGE, not a squat and not a front raise.
- Goblet SquatThe friendliest way to learn to squat — you hold a kettlebell at your chest like a goblet, and that front load naturally keeps you upright and helps you hit depth. It builds your legs and core and teaches clean squat mechanics.
- KB DeadliftThe simplest way to learn to lift a weight off the floor safely — and a gentle introduction to the hip hinge under load. You stand over a kettlebell, hinge down to grab it, and stand up by driving your hips forward.
- KB Overhead PressPressing a kettlebell from your shoulder to overhead — a great shoulder and core builder. The kettlebell sits in the 'rack' position against your forearm, and unlike a barbell, it travels a slight arc around your head.
Intermediate 5
- One-Hand SwingThe two-hand swing's harder sibling — same explosive hip hinge, but with one hand on the bell. The single-side load adds a big anti-rotation challenge: your core has to fight to keep your torso square as the bell tries to twist you.
- The CleanBringing the bell from the floor (or a swing) up to the 'rack' position on your shoulder — the setup for presses and squats. The whole skill is landing the bell SOFTLY without banging your forearm.
- The Front RackThe 'rack' is where the bell rests on your body between movements — on your shoulder, against your forearm — and it's the start and finish of cleans, presses, and squats. A good rack lets the weight sit on your skeleton so you can actually rest there.
- Turkish Get-UpA slow, deliberate movement that takes you from lying on the floor to standing up — all while holding a kettlebell locked overhead. It's the ultimate full-body stability and shoulder exercise, almost like moving meditation.
- The Racked CarrySimply walking while holding a kettlebell (or two) in the rack position — one of the best and most underrated core and posture builders. Holding the load in the rack while you walk forces your trunk to stay braced and tall with every step.
Advanced 5
- The SnatchThe most athletic kettlebell move — taking the bell from between your legs to locked out overhead in ONE fluid motion. It's a swing, a high pull, and a punch overhead stitched together.
- Clean & PressThe classic strength combo — clean the bell to the rack, then press it overhead — and the backbone of kettlebell strength work. Done as a 'grind' (a strong, controlled press rather than an explosive jerk), it builds serious shoulder and total-body strength.
- The WindmillA striking move that builds bulletproof shoulders, a strong core, and hip and torso mobility: you hold a bell locked overhead and hinge SIDEWAYS at the hip, lowering your free hand toward the floor while the bell stays stacked above you. The crucial idea — it's a HIP HINGE pushed to the side, not a squat and not a…
- Double Front SquatSquatting with TWO kettlebells held in the front rack — a brutal full-body and core builder. The double front load sits on your torso and demands a strong, upright trunk to keep you from folding forward.
- The FlowChaining kettlebell movements together into one smooth, continuous sequence — for example clean, then squat, then press, then snatch — without setting the bell down. Flows build coordination, conditioning, and grace under fatigue, and they're genuinely fun.
Insane 3
- The Bottoms-Up PressPressing a kettlebell UPSIDE DOWN — handle on the bottom, heavy ball balanced above your fist. It's one of the most humbling lifts there is: the second your grip, wrist, or shoulder slips, the bell tips and crashes.
- The Long CycleThe grinding endurance event of kettlebell sport — clean AND jerk the bell every single rep, for many reps or many minutes. Unlike a strict press, the jerk uses an explosive leg dip-and-drive to launch the bell overhead, so you can keep going long after a press would fail.
- The Pistol SquatA full squat on ONE leg, with the other leg held straight out in front — the ultimate test of single-leg strength, balance, and mobility. Holding a kettlebell in front actually helps: it acts as a counterbalance that shifts your weight forward so you can sit deep and stay upright.