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Intermediate Kettlebell: Kettlebell Swing & Kettlebell Front Squat

A 40-minute kettlebell session at intermediate level. 10 video-guided movements — including Kettlebell Swing and Kettlebell Front Squat — using kettlebell. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Kettlebell Swing

    3 × 15

    Hinge at hips, drive through heels, snap hips forward to propel the bell. Works posterior chain and full body power.

  2. 2

    Kettlebell Front Squat

    3 × 10

    Keep elbows high, descend with chest up, driving knees out. Works quads, glutes, and core.

  3. 3

    Kettlebell Clean Grip Reverse Lunge

    3 × 8

    Clean the bell, step back into a lunge, keeping torso upright. Works quads, glutes, and core stability.

  4. 4

    Kettlebell Single Arm Overhead Lunge

    3 × 6

    Press the bell overhead, maintain stability, step into a lunge. Works legs, shoulders, and deep core stability.

  5. 5

    Kettlebell Alternating Press On Floor

    3 × 10

    Lie on back, press one bell at a time, keeping core tight. Works chest, shoulders, triceps, and core.

  6. 6

    Kettlebell One Legged Deadlift

    3 × 8

    Hinge forward on one leg, keeping back flat and core braced. Works hamstrings, glutes, and balance.

  7. 7

    Kettlebell Figure 8 Swing

    3 × 10

    Pass the bell between legs in a figure-8 motion, maintaining a strong hinge. Works hips, core, and rotational power.

  8. 8

    Kettlebell Alternating Renegade Row

    3 × 8

    Maintain plank position, row one bell at a time without rotating hips. Works back, biceps, and core stability.

  9. 9

    Kettlebell Half Kneeling Halo

    3 × 6

    Kneel on one knee, circle the bell around your head smoothly. Works shoulder mobility and thoracic stability.

  10. 10

    Kettlebell Suitcase Hold

    40s

    Stand tall with bell in one hand, resist leaning to the side. Works obliques, grip, and anti-lateral flexion.

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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.

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