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Strength at home

Kettlebell workout B: get-ups, squats and presses

Workout B of the kettlebell plan: slower strength work to balance workout A's swings and cleans. Get-ups come first while you are fresh, and your press and get-up bell will usually be lighter than your squat bell.

40 minIntermediate10 movesA kettlebell · A dumbbell · A bench or boxGlutes · Hamstrings · Shoulders · Quads · Abs · Chest
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 circles each direction
    Beginner · Shoulders, Back, Abs · 3D demoA light bell and small circlesHarder: Kettlebell halo with overhead extension
  3. Dumbbell goblet squat1 light set of 5
    Intermediate · Quads, Glutes, Abs · 3D demoHold the kettlebell by the hornsEasier: Bodyweight squatHarder: Back squat with bands

Main sets

  1. Turkish get-up3 to 5 single reps each side
    Advanced · Shoulders, Abs, Glutes · 3D demoFirst, while you are fresh. Weeks 1 and 2: no weight, or a shoe balanced on your fist; then your press bell. Rest as you need, and never work to fatigueEasier: Bodyweight get-up
  2. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoThe kettlebell held by the horns at your chest. Rest 90 s and stop 2 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  3. Single-leg kettlebell deadlift3 sets of 6 to 8 each side
    Intermediate · Hamstrings, Glutes, Back · 3D demoThe bell in the hand opposite the standing leg, with the fingertips of your free hand on a wall at first. Rest 90 sEasier: Dumbbell Romanian deadliftHarder: Barbell deadlift
  4. One-arm kettlebell floor press3 sets of 8 to 12 each side
    Intermediate · Chest, Triceps, Shoulders · 3D demoRoll the bell onto your chest with both hands, and off the same way. Rest 60 to 90 s and stop 2 to 3 reps short of failureEasier: Chest press machineHarder: Barbell neck press
  5. Supported single-arm dumbbell row3 sets of 8 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoRow the kettlebell with one hand, with the other hand and one knee on a bench or sturdy chair. Rest 60 to 90 s and stop 2 to 3 reps short of failureEasier: Incline ring rowHarder: Bent-over barbell row
  6. Overhead carry (waiter's walk)2 walks of 15 to 20 m each arm
    Intermediate · Shoulders, Abs, Triceps · 3D demoOnly if you can lock the arm out overhead without pain; otherwise a suitcase carry. Use a clear path, so you can drop the bell away from youEasier: Suitcase carryHarder: Yoke walk

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • Decide your bail before every get-up: if the arm bends or wavers, steer the bell away from your body and let it fall while you move the other way.
  • Your squat bell can be heavier than your press and get-up bell.
  • One bell is enough for the whole session.

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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

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Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the kettlebell workout b: get-ups, squats and presses take?

About 40 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, A bench or box. 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 10 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.