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Strength at home

Kettlebell workout

One kettlebell, the whole body. Learn the deadlift and the swing first; the clean builds on both.

30 minIntermediate9 movesA kettlebell · A dumbbellGlutes · Hamstrings · Shoulders · Triceps · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  2. Kettlebell Halo5 each direction
    Beginner · Shoulders, Back, Abs · 3D demoHarder: Kettlebell Halo with Overhead Extension
  3. Kettlebell deadlift8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift

Main sets

Rest 60 s

  1. Kettlebell swing5 sets of 10
    Intermediate · Glutes, Hamstrings, Back · 3D demoEasier: Cable pull-throughHarder: Kettlebell clean
  2. Kettlebell clean3 sets of 5 each side
    Intermediate · Glutes, Hamstrings, Shoulders · 3D demoEasier: Kettlebell swingHarder: Kettlebell snatch
  3. One-arm kettlebell push press3 sets of 6 each side
    Intermediate · Shoulders, Triceps, Quads · 3D demoEasier: Standing overhead pressHarder: Power jerk (push jerk)
  4. Alternating bent-over kettlebell row3 sets of 8 each side
    Intermediate · Back, Biceps, Abs · 3D demoEasier: Supported single-arm dumbbell rowHarder: Bent-over barbell row

Finisher

  1. Suitcase carry2 × 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
  2. Kettlebell Windmill2 sets of 5 each side
    Intermediate · Abs, Glutes, Hamstrings · 3D demoEasier: Farmer's carryHarder: Turkish get-up

Tips

  • The swing is a hip snap, not a squat or an arm raise.
  • Swing in a clear space with nothing behind you.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the kettlebell workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A kettlebell, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.