Kettlebells

Kettlebell-Only Full Body Workout

A kettlebell's offset handle puts the weight below and behind your grip, which turns every press and carry into a stability problem as much as a strength one. One bell of a sensible weight covers a genuine full-body session, which is why it remains the best value per square metre of floor in home training.

The session · 6 exercises
  1. 1

    Kettlebell Romanian Deadlift

    3 × 10–15

    Hamstrings · also Glutes, Back

    • Hold the bell in both hands in front of the thighs, knees soft.
    • Push the hips back and let the bell travel close to the legs.
    • Stop when the hamstrings say so, not when the bell reaches the floor.
    • Finish by driving the hips forward and squeezing the glutes hard.
  2. 2

    Kettlebell Overhead Press

    3 × 6–10

    Shoulders · also Triceps, Core

    • Clean the bell to the rack position with the wrist straight.
    • Press overhead, letting the elbow rotate outward as you go.
    • Lock out with the bicep by the ear, then lower back to the rack.
  3. 3

    Kettlebell Goblet Squat

    3 × 10–15

    Quads · also Glutes, Core

    • Hold the bell by the horns at chest height, elbows tucked in.
    • Sit straight down between the hips, letting the elbows track inside the knees.
    • The front load will keep you upright — let it, rather than fighting to lean forward.
    • Stand up without letting the bell drift away from your chest.
  4. 4

    Kettlebell Suitcase Carry

    3 × 30–60s

    Core · also Forearms, Traps

    • Pick the bell up in one hand and stand perfectly upright.
    • Walk slowly, refusing to lean toward or away from the weight.
    • Keep the shoulders level — the loaded side will try to hitch upward.
    • Stop the set the moment you start to lean. That point is the exercise.
  5. 5

    Kettlebell Row

    3 × 8–12

    Back · also Lats, Biceps

    • Hinge at the hips with a flat back, bell hanging from one hand.
    • Pull the bell to the hip, starting the movement with the shoulder blade.
    • Pause at the top rather than bouncing it off your ribs.
    • Lower all the way down and let the shoulder stretch before the next rep.
  6. 6

    Kettlebell Single-Leg Deadlift

    3 × 8–12

    Hamstrings · also Glutes, Core

    • Hold the bell in one hand, stand on the opposite leg with a soft knee.
    • Hinge forward, letting the free leg travel back as a counterweight.
    • Keep the hips square to the floor — the top hip wants to open, and it must not.
    • Come back up under control; balance is part of the work rather than an obstacle to it.

Getting the most out of it

The swing is a hip movement, not a squat and not a front raise. The bell should float because your hips snapped, not because your arms lifted it. If your lower back is the thing that is tired afterwards, you are squatting the swing.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.