Strength Workout
Get familiar with the kettlebell through hinges, swings, presses, and carries. A compact session with plenty of room to practise control.
Kettlebell Deadlift
4 x 8
Russian Swing
5 x 10
Goblet Squat
3 x 10
Single-Arm Press
3 x 6 / side
Farmer Carry
3 x 40m
Hinge at the hips with a flat back to pick up the bell — knees stay soft, shins quiet.
For the swing, drive the hips forward and let the bell float. Arms are ropes, not levers.
Stop each swing set when the hinge slows; quality reps beat gassing out.
Press from a stacked wrist and ribcage; do not lean away from the bell.
Walk tall on the carries, shoulders packed down and away from the ears.
Five movements, one clear intention: make your strength work count. Begin with lighter practice sets, then give the main lifts your full attention.
IntermediateView WorkoutMake a pair of dumbbells work harder for you. Complementary supersets bring pushing, pulling, and lower-body strength into a focused fifty minutes.
IntermediateView WorkoutThese workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.
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