r/kettlebell_workouts

500 reps
10 front to backs
10 front raises
10 upright row
10 halos
10 bicep curls
Rest 60-90 sec and do 9 more times

Skip the treadmill for this one.
One kettlebell. Three movements. A descending rep ladder.
FOR TIME — 15-MINUTE CAP
21–18–15–12–9–6–3
● Gorilla Swings
● Air Squats
● Sit-Ups
Complete 21 reps of each movement, then 18 of each, and continue working down until you finish the final set of 3.
252 total reps.
What I like about this workout is how the movements complement each other while keeping the conditioning demand high.
The Gorilla Swings challenge your posterior chain, grip and cardiovascular endurance.
The air squats keep the legs working without additional load.
The sit-ups add direct trunk work while giving your grip a brief break.
Simple on paper. Not so simple once the fatigue starts stacking up.
Find a pace you can sustain. Break the sets when necessary and keep the reps clean.
Curious what the kettlebell crowd thinks: For conditioning, do you prefer descending ladders like 21–18–15–12–9–6–3, or fixed-rep circuits where you repeat the same workload each round? Which lets you maintain better intensity without your technique falling apart?

350 reps

beginner KB complex

10 Bent Row

10 Goblet Clean

10 Crush Press

10 Swings

10 Around The World

10 Reverse Lunges

10 Floor Press

rest as needed between sets

Your excuses sound reasonable.
That’s what makes them dangerous.
Busy. Tired. Not enough time.
Every excuse comes with a pretty convincing explanation.
But the commitment hasn’t changed.
100 Clock Swings. Every day. 30 days.
At this point, the biggest challenge isn’t figuring out the workout.
It’s refusing to negotiate with yourself every time something else demands your attention.
1,700 reps down. 1,300 to go.
17 days in. 13 left.
Stop building your case.
Start your fucking set. 🕐🔥
Question for everyone who trains consistently: What’s your approach on days when time is genuinely limited? Do you cut the workout down to a non-negotiable minimum, move it to another day, or stick to the original plan regardless?
I’m curious how people balance discipline with realistic training flexibility.
More kettlebell workouts/programming:
https://onboarding.kbmh.app/?source=danford
7-day free trial.

👨‍👧 WORKOUT WITH MY LITTLE BUDDY 💪

Who said workouts have to be serious? 😂
A little kettlebell work, some balance practice, and a fun way to get moving together!

10 MIN EMOM
Min 1 - 10-12 reps Hip Hinge Drill
Min 2 - 30 sec Single-Leg Stance (Eyes Closed) (L)
Min 3 - 30 sec Single-Leg Stance (Eyes Closed) (R)
Min 4 - 10-12 reps Goblet Squats
Min 5 - 10-12 reps Romanian Deadlift
🔁 Repeat for 2 rounds.

She's got her own version of the workout, and I've got mine. 😅
💾 Save this for your next workout!

30-Minute Full Body EMOM
40” work / 20” rest

min 1: Single Leg DL (L)
min 2: Single Leg DL (R)
min 3: Goblet Squat
min 4: Bent Row (L)
min 5: Bent Row (R)
min 6: Goblet Shoulder Press
min 7: Plank Side Drag
min 8: Hip Thrust
min 9: Dead Bug
min 10: Rest

My wife asked me to clean around the house.

Instructions unclear. 🤷‍♂️

So I cleaned the kitchen.
Cleaned the living room.
Cleaned the bedroom.
Cleaned pretty much everywhere, even the roof of my Jimny. 😂

Technically, I did exactly what she asked.

📲 Download KBMH – Kettlebell Workouts App! 👉 https://m.kbmh.app

Been experimenting with combining the Cossack squat with one of my favorite rotational kettlebell movements, the Grave Digger.
The sequence:
Sink into a Cossack squat on one side.
Drive back up into the Grave Digger.
Alternate sides and repeat.
What I like about this combination is how it challenges different movement patterns in one sequence.
The Cossack squat adds lateral lower-body strength and mobility, while the Grave Digger challenges trunk control, shoulder coordination and rotational movement.
The transition between the two is where things get interesting.
A few things I’d emphasize:
● Work within a Cossack squat depth you can control
● Keep your foot planted and knee tracking comfortably
● Control the bell through the rotational transition
● Start light before increasing the load
This isn’t a movement I’d immediately try to go heavy with. Coordination and positioning come first.
Curious what the kettlebell crowd thinks: Would you incorporate a combination like this into your actual leg training, or do you see it as more of a mobility and coordination drill? Do you prefer loading Cossack squats independently rather than combining them with another movement?

Been experimenting with combining a wide-stance kettlebell swing with the Grave Digger.
The setup is simple:
Wide stance.
Swing the bell between the legs.
Drive through the hips.
Transition into the Grave Digger.
What I like about this combination is the transition from explosive hip drive into controlled rotational movement.
You’re asking the grip, shoulders and trunk to manage the bell as its direction changes.
It’s not about throwing the heaviest bell possible.
Start light, get the timing down and make sure you’re controlling the transition before increasing the load.
The focus:
● Explosive hip drive
● Rotational control
● Grip and shoulder coordination
● Dynamic trunk stability
Curious what the kettlebell crowd thinks: Do you see value in combining explosive swings with rotational movements like this, or would you rather train power and rotational strength separately? What would you change about the movement?

Past the halfway point.
1,600 reps down. 1,400 to go.
If you stop tomorrow, who finishes what you started?
Today’s work counts. But it doesn’t complete tomorrow’s commitment.
That’s what I’ve come to appreciate about these daily challenges.
You can’t bank discipline.
Yesterday’s effort doesn’t get today’s reps done.
100 Clock Swings. Every day. 30 days.
16 days down. 14 left.
Keep fucking going. 🕐🔥
Question for the kettlebell crowd: When you’re past the halfway point of a high-volume challenge, do you think it’s smarter to maintain the same weight and volume through the finish, or start increasing the difficulty as your conditioning improves? How do you balance progression against accumulated fatigue?
More kettlebell workouts/programming:
https://onboarding.kbmh.app/?source=danford
7-day free trial.

If you can’t control the weight, the weight controls you.
This is 14 minutes of core work built around controlling the bell rather than just cranking through reps.
Movements:
Around the Worlds
Oblique Crunches
Overhead Marches
Plank Drags
Control the movement.
Brace hard through the overhead marches. Keep the hips as steady as possible through the plank drags. Don’t let momentum take over just because fatigue starts building.
The goal is deliberate reps and maintaining position while the kettlebell is trying to pull you out of it.
Curious how everyone here trains core with kettlebells: What movement has given you the biggest carryover to your heavier swings, cleans, presses or snatches?

40 min kettlebell EMOM

min 1: 12 reps
Front To Backs
min 2: 12 reps
Squatted Curls
min 3: 12 reps
Goblet Shoulder Press
min 4: 16 reps
Balistic Rows
min 5: 12 reps
Front Raises
min 6: 16 reps
Plank Side Drag
min 7: 20 reps
Reverse Mountain Climb
min 8: Rest
& follow for more 💪

📲 400+ Workouts in the KBMH app 👉 https://m.kbmh.app

New to kettlebells? Start here. 👇

You don’t need complicated movements or heavy weights to build a strong foundation. These 4 beginner-friendly exercises cover the basics - squat, hinge, pull and press - while working your full body.

1. Goblet Squat

A simple way to learn the squat pattern while keeping the kettlebell close to your body. Great for building your quads, glutes and core.

2. Goblet Bent Row

A beginner-friendly pulling movement that targets your upper back, lats and arms while teaching you to maintain a strong hinged position.

3. Romanian Deadlift

Learn the hip-hinge pattern while building your hamstrings and glutes. Focus on pushing your hips back and keeping your spine neutral.

4. Goblet Press

A simple pressing movement that works your shoulders, triceps and core while teaching you to control the kettlebell overhead.

OPTIONAL WORKOUT 👇

20 MIN EMOM

Min 1

Goblet Squat × 10–12

Min 2

Goblet Bent Row × 10–12

Min 3

Romanian Deadlift × 10–12

Min 4

Goblet Press × 8–10

Min 5

Rest 😮‍💨

🔁 Repeat for 4 rounds.

Choose a weight that allows you to move with control and keep your technique solid from the first rep to the last.

💾 Save this for your next beginner kettlebell session.

FAT BURNERS 🔥 (with Pavel Krotov)

Want some kettlebell moves that gets your heart rate up and hits your whole body with just one kettlebell?

These 4 kettlebell moves combine power, conditioning, and full-body strengt - perfect when you want to work hard and get sweaty.

1. Row Cleans

Combine a strong pull with an explosive clean. Your back, arms, core, and hips are all working while the continuous movement keeps your heart rate up.

2. Devil Snatch

Burpee down, then explode up into a kettlebell snatch. Full-body, fast, and brutal in the best way. This one will get you breathing hard quickly.

3. Alternating Swings

A classic kettlebell conditioning move. Drive through the hips and switch hands at the top of each rep to build power, endurance, and grip strength.

4. One Arm Thrusters

Squat down and drive straight into an overhead press. Legs, shoulders, core, and lungs all working together in one movement.

Optional workout 👇

28 Min EMOM

Min 1

Row Cleans × 8 left arm

Min 2

Row Cleans × 8 right arm

Min 3

Devil Snatch × 6 left arm

Min 4:

Devil Snatch × 6 right arm

Min 5

Alternating Swings × 20 reps

Min 6

One Arm Thrusters × 5 each arm

Min 7

Rest 😮‍💨

Repeat for 4 rounds.

Choose a kettlebell that lets you move with good technique while still making each round challenging (something you can shoulder press for 10-12 times on each shoulder is a good start)

You’re allowed to struggle.
You’re not allowed to surrender.
Some days the work feels easy.
Other days every fucking rep feels heavier than it should.
That’s part of it.
You don’t have to feel strong every day. You don’t have to be motivated every day.
You just have to keep the commitment you made to yourself.
100 Clock Swings. Every day. 30 days.
900 down. 2,100 to go.
Struggle if you need to.
Just don’t fucking surrender. 🕐🔥
Nine days in, I’m curious about the programming side: If you were doing 100 swings daily, would you deliberately break them into sets to manage fatigue, or aim for increasingly larger unbroken sets as the month progresses? What would you consider the smarter progression?
More kettlebell workouts/programming:
https://onboarding.kbmh.app/?source=danford
7-day free trial.

Ten days of work.
Twenty days of proof left.
1,000 reps done.
This is where the challenge starts getting interesting.
You’ve been consistent long enough that it’s easy to start negotiating with yourself.
“I’ve been consistent.”
“One day off won’t matter.”
“I’ll make them up tomorrow.”
Nope.
The commitment was 100 Clock Swings. Every day. 30 days.
So 100 gets done.
1,000 down. 2,000 to go.
Ten days proves you can start.
The next twenty prove you can finish. 🕐🔥
For anyone who’s done daily swings or another high-frequency challenge: around what point did you notice the first real change—and was it conditioning, technique, grip, strength, or something you weren’t expecting?

Been working this lateral swing into an overhead press.
Rotate.
Control.
Press.
The movement gets the hips, feet, core and shoulders working together rather than keeping everything in one plane.
Turn through the hips and feet, guide the bell with control, then finish with a strong overhead press.
Definitely start lighter than you think. Once the bell starts moving laterally, trying to muscle through a weight you can’t control defeats the purpose.
You don’t need to rush it.
You need to own the movement.
Curious what the kettlebell crowd thinks: How much rotational or multiplanar work do you actually include in your training? Do movements like this have a place in your programming, or do you prefer getting rotational work elsewhere?

Leg day, because apparently walking comfortably tomorrow wasn’t a priority. 🎀

20 MIN LEGS & CORE EMOM

Min 1 — 12 Halo Squats
Min 2 — 12 Squat Lunges
Min 3 — 12 Goblet Clusters
Min 4 — 20 Side Swing Cleans (L)
Min 5 — 20 Side Swing Cleans (R)

5 minutes = 1 round

Repeat 4 rounds

Do the reps, enjoy whatever rest you have left, and meet me back at minute 1. 💅

Save this one for the next time you’re feeling suspiciously energetic.