Strength · 18 min

Kettlebell

Deadlifts, swings, goblet squats and carries with one bell.

• 18 minutes
• Regular
• Kettlebell

Customise copies this workout to the Bench, where every move and number is yours to change.

You build the hinge first with deadlifts, then turn it into swings, and pair them with goblet squats and a front rack carry. One moderate kettlebell is enough. If your back rounds or your arms start lifting the bell, stop the set and reset.

Kit

Kettlebell

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Hip Hinge Drill10 reps
   • World's Greatest Stretch30 s each side
   • Bodyweight Squat8 reps

2. Deadlift and squat3 rounds

   Z4 Work
   • Kettlebell Deadlift8 to 12 reps
   • Goblet Squat8 to 12 reps

3. Swings and carry4 rounds

   Z4 Work
   • Kettlebell Swing10 to 15 reps
   • Front Rack Carry30 s

4. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.