Heavy Bell
Eight weeks of low-rep ladders on one heavy bell. Two days a week, long rests, nothing rushed.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- The heaviest kettlebell you can press for three clean reps, and floor space.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Press & Pull
- Turkish Get-up 2 × 1 each
- One-Arm Kettlebell Press 3 × 1-2-3 each side
- One-Arm Kettlebell Row 3 × 1-2-3 each side
- Goblet Squat 3 × 5
One ladder is 1 rep, 2 reps, then 3 — one side, then the other. Put the bell down between every rung.
Day 2 Hinge & Press
- One-Arm Kettlebell Swing 5 × 5 each
- Kettlebell Floor Press 3 × 1-2-3 each side
- Single-Leg Deadlift 3 × 5 each
- Side Plank 2 × 45 sec each side
Swings are five hard reps, not a set of ten cut short. Rest until your breathing is normal, then go again.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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