Workouts With Kettlebells

Evidence-based kettlebell workouts for adults who want practical full-body strength, muscle, and conditioning gains using progressive loading, near-failure effort targets, and clear set-by-set guidance in kilograms.
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Workout 1

5 exercises15 sets

Kettlebell Full-Body Strength + Power Template

Quadriceps, Glutes, Hamstrings, Abdominals, Front Delts, Triceps, Lats, Biceps, Rear Delts, Trapezius

A kettlebell-only full-body template that blends squat, hinge-power, push, pull, and clean patterns with realistic load progressions and RIR-based effort targets.

  1. 1
    Kettlebell Goblet Squat
    anatomy
    1Exercise

    Kettlebell Goblet Squat

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 28 reps x 20 kgRIR 2
    • 38 reps x 24 kgRIR 1

    Brace before descent, keep elbows angled down, and maintain full-foot pressure. Stop sets 1-2 reps before technical breakdown.

  2. 2
    Kettlebell Swing
    anatomy
    anatomy
    2Exercise

    Kettlebell Swing

    Rest 1m 30s

    • 115 reps x 16 kgRIR 3
    • 215 reps x 20 kgRIR 2
    • 312 reps x 24 kgRIR 1

    Treat each rep as a hinge-power rep, not a squat. Keep lats engaged and let the bell float from hip drive.

  3. 3
    Kettlebell Shoulder Press
    anatomy
    anatomy
    3Exercise

    Kettlebell Shoulder Press

    Rest 2m

    • 110 reps x 10 kgRIR 3
    • 28 reps x 12 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Stack wrist-elbow-shoulder, keep glutes tight, and avoid lumbar overextension. Use smooth full lockouts.

  4. 4
    Gorilla Row
    anatomy
    anatomy
    4Exercise

    Gorilla Row

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 38 reps x 24 kgRIR 1

    Hinge and brace first, then row with minimal torso rotation. Pause briefly at top to own scapular retraction.

  5. 5
    Kettlebell Clean
    anatomy
    anatomy
    5Exercise

    Kettlebell Clean

    Rest 2m

    • 18 reps x 12 kgRIR 3
    • 26 reps x 16 kgRIR 2
    • 36 reps x 20 kgRIR 1

    Zip the bell close to the body, rotate around the handle, and catch in a stable rack. Prioritize crisp reps over fatigue-driven grinding.