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Kettlebell Posterior Chain — Extended Collection STRENGTH 024

30-minute intermediate strength workout for posterior chain, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

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Duration
30 min
Difficulty
intermediate
Equipment
kettlebell
Muscle groups
back, biceps, core, glutes, grip, hamstrings, quads

Exercises

  1. 1. Kettlebell sumo deadlift

    3 sets · 10-12 reps

    Take a wide stance and hinge to reach the handle. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. Kettlebell strict press

    3 sets · 10-12 reps

    Brace ribs and press overhead smoothly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Kettlebell deadlift

    3 sets · 10-12 reps

    Hinge back and stand by driving through feet. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  4. 4. Kettlebell one-arm row

    3 sets · 10-12 reps

    Brace free hand and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Kettlebell suitcase carry

    3 sets · 30-45 sec reps

    Walk tall and resist side bending. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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