Kettlebell Posterior Chain — Session 10

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

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 reverse lunge

   3 sets · 10-12 reps

   Step back with steady torso and front knee. 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.