36 Kettlebell Moves - Chest, Biceps, Core, & More

[@underbikedoverconfident1142]

This video is so good because it doesn't waste the viewers time. It's just the perfect amount of information to complete the exercises.

[@marcusfilly]

Glad it was helpful!

[@tariqal-basha5719]

[1] 1:59 Swing Variation #1: Russian Swing [2] 2:15 Swing Variation #2: Swing High Pull [3] 2:34 Swing Variation #3: Split Stance Swing [4] 2:51 Swing Variation #4: Alternating Single-Arm Swing [5] 3:12 Swing Variation #5: Single Arm Side Swing [6] 3:29 Swing Variation #6: Dual KB Swing [7] 3:53 Core Variation #1: Turkish Sit-up [8] 4:15 Core Variation #2: Straddle Turkish Sit-up [9] 4:31 Core Variation #3: KB Deadbug [10] 4:50 Core Variation #4: Pike Lift Over [11] 5:04 Core Variation #5: KB L Crunch [12] 5:20 Core Variation #6: Tall Kneeling Hip to Halo [13] 5:43 Chest Variation #1: KB Deficit Push Up [14] 6:06 Chest Variation #2: Waiters Press Single Arm Bench Press [15] 6:27 Chest Variation #3: 90/90 Legs Alt KB Floor Press [16] 6:53 Chest Variation #4: Kneeling Low to High Chest Fly [17] 7:12 Chest Variation #5: Single Arm Glute Bridge Chest Press [18] 7:28 Chest Variation #6: Straight Leg Glute Bridge SA Bench Press [19] 7:52 Bicep Variation #1: Kneeling Horn Curl [20] 8:12 Bicep Variation #2: Hammer Grip Preacher Curl [21] 8:29 Bicep Variation #3: Kneeling Crush Grip Curl [22] 8:53 Bicep Variation #4: Kneeling Gunslinger Curl [23] 9:07 Bicep Variation #5: Kneeling Top-down Alt Curl [24] 9:31 Bicep Variation #6: Split Stance Single Arm Curl [25] 10:04 Plank Variation #1: Quadruped Plank KB Pull Through [26] 10:28 Plank Variation #2: Contralateral Plank [27] 10:40 Plank Variation #4: Star Plank [28] 10:53 Plank Variation #5: KB Side Plank Walk Over [29] 11:07 Plank Variation #6: Plank Pull Through Snatch [30] 11:23 Plank Variation #7: Under Switch KB Snatch [31] 11:46 Back Variation #1: Chainsaw Row [32] 12:07 Back Variation #2: Split Stance Alternating SA Row [33] 12:23 Back Variation #3: Gorilla Top-Down Row [34] 12:46 Back Variation #4: Split Stance Rotational Row [35] 13:02 Back Variation #5: Ballistic Row [36] 13:19 Back Variation #6: Underswitch

[@marcjov8149]

Tnx

[@steelers7331]

Stupid question im sure but how many rips do you suggest and is this a entire reagular workout or is it more to incorporate with a body part lifting. Sorry if its on herr somewhere i just didnt see it

[@Trimc_]

do this again with sets x reps 🙏🏾

[@arsalanmuzaffargundroo5592]

Lord Almighty! This channel has such a high quality content. Thank you Marcus! I’m addicted to your channel !

[@marcusfilly]

Wow, thank you! Tell all your friends!

[@dianes1166]

I’m 60 and just starting kettlebell. I’ve done it years ago but now I’m loving it. These are great after I get all my foundational work 💯

[@marcusfilly]

Keep it up!

[@mattbradford1135]

This was outstanding. I've never.seen most of these exercises. Great information.

[@benjaminporter3706]

This is phenomenal content Marcus! Along with being a FBB member, I also pull a lot of workouts from your Kettlebell Solutions e-book! Thank you for all your great content

[@marcusfilly]

I appreciate that!

[@josipdolibasic4143]

Wow, you gave me both technique updates and new exercises I can implement into my training. I love variety, and using a kettlebell for a year now. It's great for exploring the body movements and learning how your body works. Also, makes it easier to engage the whole body and a lot of stabilizers compared to any regular bodybuilding (gym) exercises.

[@lyonzcypher9721]

@Marcus: This is what men expect when they ask for workouts for Functional Body Building. I understand that the KB world will focus on the more multilateral movements, but this series of movements is what EVERYONE is looking for... Mostly bilateral engagement, and exercises that we KNOW the general movement is likely to produce muscle growth. This was fantastic. It took 2 years+ to find such material, but I am glad I have it now. Program Design would be helpful, but I will understand if you decide against posting such material to compliment this video.

[@gsfitnessnyc]

So taking some of the great suggestions and applying to client programs and boot camp drills. Thanks for sharing.

[@marcusfilly]

Love it.

[@remazeldagirl2673]

Wow. Many exercises I did with free weights in the gym can be done at home w/my KBS!!! Love this video and you have Everygotdamndre in it!!

[@MsBetim10]

2:04 - Russian Swing 2:15 - Swing High Pull 2:36 - Split Stance Swing 2:54 - Alternating Single Arm Swing 3:15 - Single Arm Side Swing 3:33 - Dual KB Swing 3:57 - Turkish sit up 9:44

[@101personal]

Great video!! Thanks. Could you do videos with 5” or 10” sessions kettlebell HIIT that include rotational movements? Thanks a lot

[@marcusfilly]

I'll add it to the list! In the meantime, you might like my Kettlebell Solution E-Book: functional-bodybuilding.com/kb-solution/

[@ThatMrLuis]

My wife and I workout together. We've added a full body KB day each week and its usually the hardest. All these variations will help keep it fresh. Thanks.

[@tenaciousfit8612]

The Hammer Grip Preacher Curl is much more difficult that I perceived it to be. I can curl a decent amount on a barbell and dumbbell, but the 50lb KB doing this is much more taxing. This makes it much more useful than I thought it would be. the weight being that far in front of the hands helps with the isolating the biceps and forcing more work out of the forearms to stabilize

[@romankchuk6630]

Thank you for all you contribute!

[@hannibalking85]

Great to see Andre here

[@marcusfilly]

He is great! So blessed to have him in the gym.

[@harryzero8829]

There are some very interesting kettlebell variations in this video; i for one am keen to try these: very informative; Thanks for sharing..

[@marcusfilly]

Glad you enjoyed it!

[@jorgeortega5728]

Thank you for sharing that great routine, champion!! Greetings and be safe. 🙋🏾‍♂️

[@deanprosser5224]

Brilliant, I would never have thought about doing some of these moves. Thanks

[@marcusfilly]

Happy to help!

[@WitnessofYaHoWaH]

This was awesome. Thank you so much

[@claudiachiarini5161]

Years and years of kettlebell you have the explanation of exercises ever heard . Short clear technical

[@itpatriot]

Awesome stuff!! I've been a personal trainer for 25 years and I'm suuuuper picky as to who I'll watch...and dude, you are EXCELLENT!!! Creme de la creme of the fitness world! Thank you!!

[@marcusfilly]

Thanks for the support!

[@Jaime-k4h4o]

When I choose the kettlebell way. Sure wasn’t looking fore hypertrophy isolated repetitive steady moves.

[@shan5445]

One thing I like about Kettlebells is that they give you a body that a man should have not overly built just dynamic according to your height and weight.

[@alasdairgriffiths6448]

Great video!!!

[@Projectmuaythai]

Iam very excited to try these😮Thanks for the valuable information

[@marcjov8149]

Thank you! Easily the best video on KB's. Got so many ideas from it 💪

[@scottwexlin6456]

Excellent suggestions on KB variations. Some of these I do, some I won't try (back issue), and some I'm just not coordinated enough (I'm a klutz)! I stick with the simple basic old school moves, and still get results.

[@marcusfilly]

Best of luck!

[@mattzerbin137]

This is amazing, thank You 🤟

[@jasononeil3816]

Fantastic set of exercises! Thank you❤👍👏

[@donaldduck9884]

Core variation #1 Turkish sit up: The exercise are really good as beginner before learning turkish stand up.

[@lawrencemaweu]

Awesome. Just about to get my first kettle bell and will definitely be getting ideas from this list. Thank you so much mister.

[@marcusfilly]

Fantastic! We have lots of KB videos if you ever need some tips!

[@eguono-akpoekuerhare7202]

This is truly amazing. The varied use of the kettle bell has given me so many ideas. Thanks for the video

[@marcusfilly]

Great to hear! Have fun! KBs can be such a fun and useful tool.

[@donaldstewart8494]

did all 36 movements over a 90 minute period yesterday .... amazing !!! i train bjj /grappiling lots of carry over. you and mr doctor dre mayes should put something together for grapplers.

[@marcusfilly]

Awesome, I've been thinking about BJJ a lot lately!

[@jbolog1]

Excellent and you got @everygotdamdre to grab a pink bell🤣💪🏾🙌🏾‼️

[@steelers7331]

Never was big kettlebell guy alwsy old style lifting since i started putting kettlebell workouts im little addicted now lol. I have done extremely basic moves like swings but after this kind of demo its on now lol. Thank you for the info.

[@marcusfilly]

That's awesome! Kettlebells are a great tool

[@rajeevgaur5832]

I love your content mate love from Australia

[@ManifestDuality]

loved this video marcus. Thank you

[@namenroodlezz]

Love this video man, been doing kettle bells only for about a year and a half now, and I just feel dramatically more agile and stronger. Not to mention cardio has improved a lot.

[@marcusfilly]

Love to hear that!

[@alcom4089]

Amazing variations. Thank you

[@marcusfilly]

You are so welcome!

[@michellef4587]

Great content otherwise: clean, concise and professional. Thank you!

[@marcusfilly]

Thanks for watching along.

[@jonathanmason9697]

Amazing video. Truck driver here and I rely on my kettlebell and my crockpot to stay on top of my health.

[@marcusfilly]

They are such a great tool! Keep it up!

[@dopelyrics6223]

Great video, thank you. I know this is a stupid question, but how heavy should the kettlebell be? Obviously it’s different for each person, but is there a benchmark?

[@Jedi_James]

Bro! What a gift you are! Thanks for your hard work!

[@Mani_Matter]

thank you for sharing

[@starshine7937]

Brilliant video thanks alot

[@TheRogerblack]

Thanks for sharing, great content!

[@marcusfilly]

Glad you enjoyed it!

[@Eric2624]

these are awesome! I thought i was familiar with a lot of the possible kettlebell movements, but I really learned a lot watching these.

[@buldonzwenkinz7973]

Holy shit these are GOLD. Hitting muscles I haven’t felt since my teens

[@marcusfilly]

Love to hear that!

[@leothegeek4432]

Fantastic content! Instantly subscribed and will watch the video again to practice.

[@fedeneke]

Legends!! Amazing exercises!! I appreciate your work. As an Animal Flow Instructor I would make an observation of what you call “Underswitch Kb Snatch”. In Animal Flow we call Underswitch when we go “under our body” and when you demonstrate the exercise you go “over”. Just that, hope you get it as a constructive observation and not something else. Cheers!!

[@gregboston9756]

This is awesome!! I just added them to my rotation kettlebells training. BRUTAL 🔥🔥👍🏾👍🏾

[@matt4floors]

My wife thinks I'm obsessed with your videos--but how can you fault me, I tell you this is the MOST comprehensive video on kettlebells I have seen! Got a set of Elieko's coming and THANK YOU for such great demonstration and description of the moves! Can't wait to get started! What headbands do you wear and where can I get them?

[@marcusfilly]

Wow, thank you! I love my Eleiko gear. I use Junk Headbands. 💪

[@kbushmeyer]

Great exercises! Will definitely be using most of these

[@ApostadorDesportivo]

Great video man, é o que eu procurava!

[@spittfyre365]

Whooo.. This is the TRUTH!! Great content. 🚀🚀🚀

[@marcusfilly]

Appreciate it!

[@ИванВладимиров-й1д]

Очень крутой видео. Гири - это мощь. Благодарю. 💯👌👏👏

[@michelejp69]

Amazing- glad I stumbled across you. Loads of KB but sick of the conventional moves. Fantastic physique, I hope by following you I can kick mine into better shape. ❤

[@trobathianjohnson4882]

Awesome content. Thanks a lot bro!!

[@dominiknycz7912]

Wow! Quick, quite clear and full of workout description. It's briliant. You don't talk abouth technical aspects of each one much, but it's made so clear, that with some basics one can fully read it all from the body movement. Great job!

[@ytehome]

Just great!

[@justrione]

Thank you

[@Doh-108]

اشكرك على هذا الفيديو الرائع 👏🏻👏🏻❤️

[@Ritch98777]

Fantastic video

[@marcusfilly]

Thanks! 😃

[@jonjusticetv4199]

This is so awesome, I will definitely will be using this video a lot. I have KB at home, but I didn't know that I can do so much with them.

[@marcusfilly]

They are such a versatile tool. Take advantage of it and have fun with it!

[@James-if4zw]

Unreal Marcus.. Thanks man 🙏

[@shayuliel5345]

great thanks

[@josuehuarodriguez3304]

Big huges from Mexico master!

[@s940867]

just found your content. luv it. thx!

[@marcusfilly]

Welcome!

[@superfit60s21]

Totally AWESOME!!! GREAT content and WELL presented. Some innovative, useful moves, which I will definitely include in my training routines. Outstanding channel, Marcus. Keep it up.

[@marcusfilly]

Awesome! Thank you!

[@Ασκαρδαμυκτι-κ2ξ]

Gratefull we are. Nice interesting variations. Wish you peace and health, blessings from Lord Christ

[@chanv2624]

these are great!!! thank you

[@marcusfilly]

Thanks for watching!

[@ezekielhenderson8305]

Thankyou so much. Tremendous content. New sub.

[@marcusfilly]

Welcome aboard!

[@razorramon8398]

Top!!! Thanks

[@tariqal-basha5719]

3:12 Swing Variation #5: Single Arm Side Swing 3:53 Core Variation #1: Turkish Sit up 4:15 Core Variation #2: Straddle Turkish Sit up 4:31 Core Variation #3: KB Deadbug 5:04 Core Variation #5: KB L Crunch 5:19 Core Variation #6: Tall Kneeling Hip to Halo 7:12 Chest Variation #5: Single Arm Glute Bridge Chest Press 7:28 Chest Variation #6: Straight Leg Glute Bridge SA Bench Press

[@PaulWhitehouse]

Hello. What is the brand of the barefoot shows you use on the workouts? Thank you.

[@mrtorktumlare9903]

Do you use the 12 kilos kettlebells just for the video or is that your weight choice of kettlebell training?

[@mardiov]

For the crush grip hold the kettlebell with the handle perpendicular to your body

[@marcusfilly]

I see what you're saying, but this way has the same effect

[@larrygonzalez9872]

Just great content as always. Love this channel

[@marcusfilly]

Much appreciated!

[@thepieman2742]

That was a lot to digest! Good content no doubt but I’m surprised you didn’t include biceps concentration curls which to me is a must when doing arms. My kettlebell opinion. -Pie.

[@Tomthehark]

Fantastic I have to try great explanation thank you

[@marcusfilly]

I hope you get a great training session in

[@Tomthehark]

@@marcusfilly I will thank you

[@ed00r]

Marcus you are the greatest my man ! I'm new to kettlebells so this is really amazing, very informative can't wait to try these out, thanks a lot you are amazing !

[@marcusfilly]

That is nice of you to say! Hope the KB treat you well!

[@ed00r]

@@marcusfilly yeah I'm doing your workout you posted earlier, those 4 exercises are so hard, i sweat so much haha. this will come in handy to mix it up =)

[@levelupprotocol]

This is GOLD!

[@marcusfilly]

⭐️

[@levelupprotocol]

@@marcusfilly do you have a video on a good warm up for a full body kettle bell workout ? 🙏🏽

[@alfortuin6551]

Quality!

[@faridshaikh3356]

O wow what a workout it is.. I'm exhausted watching it while laying on my bed.😂

[@druid5712]

Huge thanks for your video. I've got a lot of new interesting information. Hug both of you❤

[@marcusfilly]

Our pleasure!

[@fofofaxa3691]

How much weight did you use in the video?

[@alexetics]

Great video!

[@marcusfilly]

Thanks!

[@thetmyers3881]

Hey Marcus I experience pain in my wrist when I press with the kettlebell using it the normal way the pain is mostly where the bottom of the thumb and wrist meet can a dumbbell be used instead for this exercise ? also when the kettlebell is resting on my wrist as i'm pressing i feeling things moving inside near my wrist.

[@peterpan8360]

I love it! very good suggestions!

[@marcusfilly]

Thank you! Now are you going to try them all?

[@peterpan8360]

@@marcusfilly yes, i already tried the first ones today. your channel has a super motivating effect on me

[@ashishj8680]

Can we do it every day?

[@mankamankowska]

This is like KB Bible!!!!🙏🏻🙏🏻🙏🏻

[@marcusfilly]

I like that!

[@missmaomi28]

This is Great💪🏾

[@marcusfilly]

Thanks for watching!

[@jacobpalmer6462]

What kettlebells are you using?

[@Upperheyford1982]

Nice very nice

[@alexjdcartasso1265]

Excelente contenido 👌 Podrías considerar tener una versión latina de tu canal? Somos muchos los interesados pero somos de habla hispana🙏🏽🙏🏽🙏🏽

[@marcusfilly]

Thanks for following! Different languages are on the radar and certainly something that we're interested in for the future!

[@Je66384]

I prefer doing calisthenics over weights. I still use weights for upper body, but I don't enjoy it that much. These exercises definitely look more fun, and I'll be sure to try out some of the movements for upperbody.

[@jessehendrix2661]

Basic kettlebell Olympic lifts compliment calisthenics well because they work the upper traps, legs, lower back, and upper chest, which are more difficult to hit with calisthenics. Like calisthenics, they're also relatively inexpensive and portable, and tend toward the kinds of rep ranges you might see with dips and pullups.

[@xlr527]

​@jessehendrix2661 You are right and kettlebells can work the core which is important for calisthenics

[@jessehendrix2661]

@@xlr527 Yeah, they work the lower back and transverse abdominis, plus they give you more options for abs and obliques (Russian twists for example).

[@everpedregon8988]

No one asked

[@xanthusrose3897]

Same G

[@janeloide]

thanks!!!!

[@marcusfilly]

You're welcome!

[@Zaher.Taleb.mechanical.design]

Amazing 🤩. How can I make a weekly program from theses exercises. Those are too much for one day training. Please any advice 🥰

[@marcusfilly]

check the video description above. I listed it out

[@huesekseli]

great :) thumps up

[@marcusfilly]

Big thanks!