Full Body Workout Using Kettlebells: 6 Moves, Sets and a Weekly Plan

By Graham Fisher

Updated November 2026

A full body workout using kettlebells lets you train your legs, hips, back, shoulders and core in a single session, usually in 30 to 45 minutes. You will need one or two kettlebells and a clear plan for sets, reps and progression. This guide gives you the core moves, a simple weekly structure and the adjustments that keep the workout working as you get stronger.

Choose the Right Kettlebell Weight

Start lighter than you think you need. For most beginners, a women’s starting point is about 8 to 12 kg (18 to 26 lb) and a men’s is about 12 to 16 kg (26 to 35 lb). Your goal is to finish the last two or three reps of each set with clean form, not to grind through them. If your back rounds on swings or your wrists collapse on presses, the bell is too heavy.

Shopping for one? See our guide: 5 Best Full Body Workout Equipment: Top Picks Compared (2026).

Many lifters own two weights: a lighter bell for presses and a heavier one for swings and goblet squats. If you only have one, choose it for the hinge movements and use single-arm rows and presses at a lower volume until you can progress.

The Six Core Moves and How to Perform Them

Each move below targets a different pattern, so the session covers the whole body without needing extra exercises.

1. Goblet squat: Hold the bell by the horns at chest height. Sit between your hips, keep your chest tall and drive up through your whole foot. Aim for 3 sets of 8 to 12 reps.
2. Kettlebell deadlift or swing: Hinge at the hips, keeping your spine neutral. Snap the hips forward to float the bell to chest height. Aim for 3 sets of 10 to 15 swings. Keep the movement hip-driven, not arm-driven.
3. Single-arm row: Brace one hand on a bench, pull the bell toward your hip, and pause briefly at the top. Aim for 3 sets of 8 to 10 per side.
4. Half-kneeling press: Kneel on one knee with your glute and core tight. Press the bell overhead in a straight line. Aim for 3 sets of 6 to 8 per side.
5. Reverse lunge with a rack hold: Keep the bell in the rack position at your shoulder. Step back, lower until your back knee nearly touches the floor, and drive up. Aim for 3 sets of 8 to 10 per leg.
6. Plank with a kettlebell drag or suitcase carry: Carry one bell in one hand for 30 to 40 meters, or hold a plank with one hand on the bell to challenge your anti-rotation strength. Aim for 3 rounds.

Build a Weekly Schedule and Progress Over Time

Train this workout two or three days per week with at least one rest day between sessions. Rest 60 to 90 seconds between sets for strength-focused work, or 30 to 45 seconds if you are working on conditioning.

Progress in this order: first add reps until you hit the top of the range for all sets, then move to a heavier bell. For example, if you complete 3 sets of 12 goblet squats with good form, go up in weight the next time. Keep a simple log of the bell weight, sets and reps so you can see progress clearly. Once you can complete the full routine with a heavier bell, consider adding a set or slowing down the lowering phase of each rep.

Warm Up Before You Lift

A five-minute warm-up reduces stiffness and gets your hips ready for swings. Try 10 bodyweight squats, 10 hip hinges with a light grip on a dowel or empty hands, 10 arm circles and 5 practice swings with a light bell. Your first working set should feel smooth, not rushed.

Common Mistakes

• Using the arms to lift the bell during swings. Power should come from the hips.
• Letting the lower back round during deadlifts and swings. Keep your chest proud and your neck neutral.
• Choosing a weight that is too heavy for presses, which pulls your ribs upward and strains the shoulder.
• Skipping the warm-up and jumping straight into heavy swings.
• Adding weight before your form is consistent across all sets.

Recommended Gear

A set of adjustable kettlebells makes it easy to progress without buying several separate bells. View on Amazon

A non-slip gym mat protects your knees during half-kneeling presses and floor work. View on Amazon

A lifting belt or wrist wraps can help if you lift heavier presses and need extra support. View on Amazon

FAQ

How many days a week should I do a full body workout using kettlebells?

Two or three days per week is a solid starting point, with at least one rest day between sessions. This gives your muscles time to recover and adapt.

Can a kettlebell workout build muscle as well as weights?

Yes, especially when you progressively increase the load or reps over time. Heavier goblet squats, presses and rows provide the resistance needed for muscle growth.

Should I see a professional before starting?

If you have a back, shoulder or heart condition, or are recovering from an injury, consult a doctor or a qualified physical therapist before starting. A certified trainer can also check your form on swings and deadlifts.

Conclusion

A full body workout using kettlebells covers the major muscle groups with just a few moves and a clear progression plan. Start with a manageable bell, focus on hip-driven power and steady form, and add reps or weight as your sets become easier. Stick with two or three sessions per week and your strength will build steadily.

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About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.