Your First Kettlebell
Four weeks with one bell and nothing clever: squat, hinge, press, row, swing. No get-ups, no second bell.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- One kettlebell and floor space. A second bell is not used anywhere in these four weeks.
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 Full Body A
- Goblet Squat 3 × 10
- Kettlebell Floor Press 3 × 8 each
- One-Arm Kettlebell Row 3 × 10 each
- Dead Bug 3 × 10
Rest 2 min between sets. Squat between your legs, chest up, and push your knees out at the bottom.
Day 2 Full Body B
- One-Arm Kettlebell Swing 3 × 8 each
- One-Arm Kettlebell Press 3 × 6 each
- Single-Leg Deadlift 3 × 8 each
- Glute Bridge 3 × 12
Swings: the hips throw the bell, the arm only steers it. For the press, swing the bell up to your shoulder first, then press from there.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.