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Intermediate Functional: Barbell Deadlift & Dumbbell Power Clean

A 40-minute functional session at intermediate level. 10 video-guided movements — including Barbell Deadlift and Dumbbell Power Clean — using barbell, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Barbell Deadlift

    3 × 8

    Brace core, keep a flat back, driving through heels to stand. Works glutes, hamstrings, and back.

  2. 2

    Dumbbell Power Clean

    3 × 8

    Explosively extend hips and knees to pull dumbbells up, catching them in a squat. Works full body power.

  3. 3

    Barbell Front Rack Split Squat

    3 × 10

    Keep torso upright, lower until back knee hovers, driving through front heel. Works quads, glutes, and core.

  4. 4

    Kettlebell Windmill

    3 × 8

    Keep kettlebell locked overhead, hinge at hip, lowering torso sideways. Works obliques, shoulder stability, and hamstrings.

  5. 5

    Dumbbell Single Arm Overhead Lunge

    3 × 10

    Maintain overhead stability with one arm, lunge forward, keeping core tight. Works legs, core, and shoulder stability.

  6. 6

    Kettlebell Cossack Squat

    3 × 10

    Squat to one side, keeping other leg straight, chest up and heel down. Works inner thighs, glutes, and mobility.

  7. 7

    Dumbbell Stiff Leg Deadlift

    3 × 12

    Keep a slight bend in knees, hinge at hips, lowering dumbbells along legs. Works hamstrings and glutes.

  8. 8

    Kettlebell Farmers Carry

    45s

    Walk with heavy kettlebells, maintaining upright posture and tight core. Works grip strength, core stability, and traps.

  9. 9

    Dumbbell Side Bridge

    45s

    Prop on forearm and feet, lifting hips to form a straight line. Works obliques and core stability.

  10. 10

    Dumbbell Lying Woodchop

    3 × 12

    Lie on back, chop dumbbell diagonally across body, engaging core. Works obliques and rotational core strength.

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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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