PassbokenPassboken
Passboken › Workouts

Kettlebell – advanced

KettlebellAdvanced9 exercisesabout 55 min

One-arm swings, get-ups, front squats and bottoms-up presses that demand both strength and stability, then single-leg work and carries. Everything can be done with a single kettlebell.

Exercises

One Arm Kettlebell Swing5 sets × 10/arm · rest 60 sKettlebell Turkish Get Ups4 sets × 3/sida · rest 90 sOne Arm Kettlebell Front Squat4 sets × 8/sida · rest 90 sOne-Arm Kettlebell Bottoms-Up Press3 sets × 5/arm · rest 75 sKettlebell Bulgarian Split Squat3 sets × 8/ben · rest 75 sOne-Arm Single-Leg Kettlebell Romanian Deadlift3 sets × 8/ben · rest 60 sOne Arm Kettlebell Row4 sets × 10/arm · rest 60 sKettlebell Windmills3 sets × 5/sida · rest 60 sKettlebell Overhead Carry3 sets × 30 s/sida · rest 60 s

Run the workout in Passboken

Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Kettlebell – advanced, 8 weeksThree kettlebell sessions a week for those who master the swing, get-up and press: one strength session, one c

More workouts: Kettlebell

Kettlebell – beginnerThe basics with one kettlebell: deadlift, goblet squat, row and press, then swings once the hip hinge is in plBeginner · 7 exercises · about 35 min
Kettlebell full body – intermediateFull-body session with swings first, then squats, presses, rows and single-leg work. Good at home or when the Intermediate · 8 exercises · about 45 min
Kettlebell conditioningShort session with short rests that raises the heart rate: swings, cleans, lunge and press, and carries. LowerIntermediate · 7 exercises · about 30 min
Kettlebell strengthFewer reps and longer rest: Turkish get-up, front squat, sumo deadlift, push press and row. Use a heavier kettIntermediate · 8 exercises · about 45 min