Kettlebell Pull Strength — Session 12

50-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

50 min

Difficulty

intermediate

Equipment

kettlebell

Muscle groups

calves, glutes, hamstrings, quads, shoulders, triceps

Exercises

1. 1. Kettlebell calf raise

   3 sets · 10-12 reps

   Lift heels without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. 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.

3. 3. 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.

4. 4. 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.

5. 5. Kettlebell goblet squat

   3 sets · 10-12 reps

   Keep bell close and squat with control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. 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.