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20130304164104-kettlebell-strength-workout

Kettlebell Strength Workout

Let's see how strong you can get using Kettlebells with these 4 exercises! Approach this workout as practice for 3-4 times a week for 4-6 wks. Use a challenging size kettlebell per the rep range listed below. Record your progress and share. GOOD LUCK!

Created by Lauren Brooks of www.ontheedgefitness.com and kbellqueen.blogspot.com

Kettlebell Strength Workout Challenge rules

  1. Kettlebell Deadlift 5-8 reps
  2. Tall Kneeling Press 5 each side
  3. Goblet Squat 5-6 reps
  4. Heavy Kettlebell Swing 10-12 reps
  5. Gently stretch your hip flexors after the Kettlebell Swings and REPEAT FOR 3-5 SETS!
  6. Use the workout over a month as many times as you like, aiming for gradual progression
  7. HAVE FUN and GET STRONG! Leave your ego at the door and let me know how it goes.
  8. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

View rules and related exercises

Recent advice

“Challenging in the beginning - started with 8kg presses and was on 12 kg by the end, deadlifted 12kg in the beginning and was doing 4 sets of 16 kg by the end! Strength has improved alot and form too. Great workout - Highly recommend this one!”

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Steve M Kettlebell Strength Workout Challenge

Contributorgold Steve M Someone say "kettle bell"?

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Rodney D Kettlebell Strength Workout Challenge

Contributorbronze Rodney D Kettlebell Strength Workout
Workout #5 of 24
3 Sets using 35 lb. KBs
KB Deadlift 10 reps (2 KBs)
KB Tall Kneeling Press 10 reps (2 KBs)
KB Goblet Squats 10 reps
KB Swings 10 reps ea. side

Cherif D encouraged this.

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #15 of 15 (3 X week for 5 weeks) 2 days ago
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #14 of 15 (3 X week for 5 weeks) 5 days ago
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L *Forgot to record*
Workout #13 of 15 (3 X week for 5 weeks) yesterday
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L *Forgot to record*
Workout #12 of 15 (3 X week for 5 weeks) 5 days ago
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #9 of 15 (3 X week for 5 weeks) Yesterday
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

Adrian K encouraged this.

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Kara A Kettlebell Strength Workout Challenge

Contributorgold Kara A I'm going to have to start over on this challenge. My knee is acting up and I had to cut back on some of my exercise till I can get the swelling down. I'll be back!!!

Meghan L encouraged this.

20141010182820-meghanl

One of my uncles had hip replacement a few years ago. He had injured it laying down a motorcycle, never really healed right & he developed bad arthritis. He spent a few weeks prone during convalescence, but he's much better now.

Kara A encouraged this.

20141010182820-meghanl

The class picnic was a great day. Warm & sunshiny. A lot of tired kids & tired teachers this afternoon.

Kara A encouraged this.

20130301071758-mncrowwoman

I've got roll-on, spray on, squeeze tube and towlettes. The roll on is great when you want it targeted in a specific area. The spray is good for larger coverage and a lighter coat. My least favorite is the tube. Leaves my hands numb. I get enough of that from using it at work. My friend had a hip replacement last year (necrosis of the bone) and he made a remarkable recovery. Glad your day with the kids turned out so well. It actually sounds like a wonderful day.

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #7 of 15 (3 X week for 5 weeks) Today
Using 20lb kettlebell
Deadlift 3 sets of 12 reps
Swing 3 sets of 10 reps
Press 3 sets of 12 reps
Squats 3 sets of 10 reps

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #6 of 15 (3 X week for 5 weeks) Today
Using 20lb kettlebell
Deadlift 3 sets of 10 reps
Swing 3 sets of 10 reps
Press 3 sets of 10 reps
Squats 3 sets of 10 reps

Getting too easy for me, I' wondering if I should bump up the reps or the weights..

Ptan;8} * encouraged this.

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Kara A Kettlebell Strength Workout Challenge

Contributorgold Kara A 8th day of 18.
5 sets of 10 reps
Swings
Deadlifts
Goblet Squats
Tall Kneeling Presses

Working on getting some heavier kettlebells.....geeez they are spendy. Don't remember my old ones costing so much.

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #3 of 15 (3 X week for 5 weeks) Today
Using 20lb kettlebell
Deadlift 3 sets of 10 reps
Swing 3 sets of 10 reps
Press 3 sets of 10 reps
Squats 3 sets of 10 reps

Getting a bit easier now.. Too bad I only have 20lb kettle bell. perhaps I can increase the reps or buy a new kettlebell which I don't want to. Any ideas?

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Amanda L Kettlebell Strength Workout Challenge

Contributorsilver Amanda L Workout #2 of 15 (3 X week for 5 weeks) Yesterday
Using 20lb kettlebell
Deadlift 3 sets of 10 reps
Swing 3 sets of 10 reps
Press 3 sets of 8 reps
Squats3 sets of 10 reps (Actually I did 110 Squats - 11 sets of 10 reps with 20lb kettlebell for a challenge by a friend) Whoa.. My legs!

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225 takers

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Challenge creator

Lauren B

created the challenge

21st February 2013

20130221212616-laurenbrooks

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