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Beginner Kettlebell Functional 8: Deadlift Press & Pulse Squat

Warm-Up: March with Overhead Reach, Standing Hip Circles, Arm Swings Front and Back. Main Circuit: KB Deadlift to Press, KB Goblet Pulse Squat, KB Suitcase Carry Hold, KB High Pull (Chest Level), KB Swing to Catch and Reset. Cooldown: Standing Side Bend Stretch, Forward Fold with Arm Hang.

30 min 10 exercises

The workout

  1. 1

    March with Overhead Reach

    30s

    Lift knees while reaching overhead. Warms up shoulders and hips.

  2. 2

    Standing Hip Circles

    30s

    Draw big circles with knees up. Mobilizes hips and groin.

  3. 3

    Arm Swings Front and Back

    30s

    Swing arms backward and forward. Activates chest and shoulders.

  4. 4

    Kettlebell Deadlift to Press

    45s

    Lift and press overhead. Combines hip drive with shoulder strength.

  5. 5

    Kettlebell Goblet Pulse Squat

    45s

    Add small bounce at bottom. Builds time under tension.

  6. 6

    Kettlebell Suitcase Carry Hold

    45s

    Stand tall with kettlebell at side. Strengthens grip and obliques.

  7. 7

    Kettlebell High Pull (Chest Level)

    45s

    Explosive pull to chest height. Builds back and shoulders.

  8. 8

    Kettlebell Swing to Catch and Reset

    45s

    Swing and catch in goblet stance. Reinforces control and form.

  9. 9

    Standing Side Bend Stretch

    30s

    Reach arm overhead and lean. Stretches lats and obliques.

  10. 10

    Forward Fold with Arm Hang

    30s

    Let arms dangle while folding. Releases back and hamstrings.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.