Free Weights Exercises

1513 exercises using Free Weights, with primary and secondary muscle activation, difficulty levels and step by step instructions.

1513

Exercises

25

Muscle Groups

3

Difficulties

All Free Weights exercises

Kettlebell Sit Up Press

AbsCoreFront shouldersTricepsQuadricepsSide shouldersMiddle chestObliques

Kettlebell Skull Crusher

Kettlebell Snatch and Swing

GlutesHamstringsFront shouldersCoreTrapeziusLower back

Kettlebell Split Squat

GlutesQuadricepsHamstringsCore

Kettlebell Standing Bottoms-Up One Arm Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Kettlebell Standing Calf Raise

Kettlebell Standing Crush Curl

BicepsInner forearmMiddle chest

Kettlebell Standing One Arm Curl Over Incline Bench

BicepsInner forearm

Kettlebell Standing One Arm Overhead Extension

TricepsFront shoulders

Kettlebell Standing Reverse Curl

Outer forearmBicepsInner forearm

Kettlebell Step Up

GlutesQuadricepsCalvesInner thighs

Kettlebell Stiff Leg Deadlift

GlutesLower backHamstringsCalves

Kettlebell Strict Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Kettlebell Suitcase Deadlift

GlutesQuadricepsHamstringsCalvesLower backInner thighs

Kettlebell Suitcase Hold

CoreObliquesGlutesInner forearm

Kettlebell Sumo Deadlift

GlutesHamstringsQuadricepsLower back

Kettlebell Sumo Deadlift with High Pull

GlutesQuadricepsCalvesInner thighsOuter thighs

Kettlebell Sumo High Pull

GlutesHamstringsSide shouldersTrapeziusBicepsQuadricepsCoreRear shouldersInner forearmOuter forearmLower back

Kettlebell Sumo Squat

GlutesQuadricepsInner thighsHamstringsCore

Kettlebell Sumo Squat off Step Box

GlutesQuadricepsCalvesInner thighs

Kettlebell swing

GlutesHamstringsFront shouldersInner forearmOuter forearm

Kettlebell Swing to Goblet Squat

GlutesQuadricepsHamstringsCoreLower back

Kettlebell Thruster

TricepsQuadricepsHamstringsCalvesFront shouldersSide shouldersUpper chestMiddle chestInner thighs

Kettlebell Turkish Get-Up

How to train with Free Weights

Free Weights is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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