Home Kettlebell Hinge and Carry — Challenge 34

50-minute advanced strength session focused on hinge and carry. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust

Duration

50 min

Difficulty

advanced

Equipment

kettlebell

Muscle groups

core, glutes, grip, hamstrings, quads

Exercises

1. 1. Kettlebell deadlift

   4 sets · 6-8 reps

   Hinge back and stand tall without rounding the back. Rest 45-90 seconds between sets as needed.

2. 2. Forearm plank

   4 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.

3. 3. Reverse lunge

   4 sets · 10-12 reps

   Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.

4. 4. Suitcase carry

   4 sets · 30-40 seconds reps

   Walk upright resisting a sideways lean. Rest 45-90 seconds between sets as needed.

5. 5. Kettlebell goblet squat

   4 sets · 6-8 reps

   Keep bell near chest and knees aligned with toes. Rest 45-90 seconds between sets as needed.