WorkoutsKettlebell Basics
Kettlebell Basics
A straightforward introduction to kettlebell training built around three fundamental strength patterns. Hinge, squat, and press through four controlled rounds while keeping every rep clean.
Equipment
- Kettlebell — 24/16 kgKettlebell — 24 kgKettlebell — 16 kg
For time
| Round | Kettlebell Deadlift24/16 kg24 kg16 kg | Goblet Squat24/16 kg24 kg16 kg | Kettlebell Push Press24/16 kg24 kg16 kg |
|---|---|---|---|
| I | 10 | 8 | 4+4 |
| II | 10 | 8 | 4+4 |
| III | 10 | 8 | 4+4 |
| IV | 10 | 8 | 4+4 |
Score = Total time
The workout
For time
4 rounds
10 Kettlebell Deadlift
24/16 kg24 kg16 kg
8 Goblet Squat
24/16 kg24 kg16 kg
4+4 Kettlebell Push Press
24/16 kg24 kg16 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Kettlebell Basics is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Deadlift
- Kettlebell Push Press
- Goblet Squat
Equipment
- Kettlebell — 16/12 kgKettlebell — 16 kgKettlebell — 12 kg
For time
| Round | Kettlebell Deadlift16/12 kg16 kg12 kg | Goblet Squat16/12 kg16 kg12 kg | Kettlebell Push Press16/12 kg16 kg12 kg |
|---|---|---|---|
| I | 10 | 8 | 4+4 |
| II | 10 | 8 | 4+4 |
| III | 10 | 8 | 4+4 |
| IV | 10 | 8 | 4+4 |
Score = Total time
The workout
For time
4 rounds
10 Kettlebell Deadlift
16/12 kg16 kg12 kg
8 Goblet Squat
16/12 kg16 kg12 kg
4+4 Kettlebell Push Press
16/12 kg16 kg12 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Kettlebell Basics is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Deadlift
- Kettlebell Push Press
- Goblet Squat
Equipment
- Kettlebell — 12/8 kgKettlebell — 12 kgKettlebell — 8 kg
For time
| Round | Kettlebell Deadlift12/8 kg12 kg8 kg | Goblet Squat12/8 kg12 kg8 kg | Kettlebell Push Press12/8 kg12 kg8 kg |
|---|---|---|---|
| I | 10 | 8 | 4+4 |
| II | 10 | 8 | 4+4 |
| III | 10 | 8 | 4+4 |
| IV | 10 | 8 | 4+4 |
Score = Total time
The workout
For time
4 rounds
10 Kettlebell Deadlift
12/8 kg12 kg8 kg
8 Goblet Squat
12/8 kg12 kg8 kg
4+4 Kettlebell Push Press
12/8 kg12 kg8 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Kettlebell Basics is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Deadlift
- Kettlebell Push Press
- Goblet Squat
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Equipment: Kettlebell