Increase your functional strength with this kettlebell strength program. 3 full body lifts each week, with a 4th dynamic conditioning workout. Build a strong foundation before cycling into power and the ballistic kettlebells lifts.
A1
kettlebell armbar straight legs
3 x 5
A2
Tall Kneeling Kettlebell Halo
3 x 5
A3
Goblet Squat Viking Press
3 x 5
B1
Bilateral Split Stance Kettlebell Deadlifts
4 x 6
B2
Forearm Supported 1 Arm Row
4 x 8
B3
Floor Presses
4 x 6
C1
goblet reverse lunge
4 x 6
C2
Overhead Press Kettlebell Unilateral Standing
4 x 6
C3
unilateral KB loaded deadbugs
4 x 5
D
Kettlebell High Pull
3 x 5
A1
Turkish Getup Press
3 x 1
A2
Alternating Single Arm Swing
3 x 10
A3
Rack Lo Kettlebell Carry
3 x 0:45
B1
KB Rack Squats
4 x 6
B2
Bilateral Bent Over Kettlebell Row
4 x 8
B3
Half Kneeling KB Windmill
4 x 6
C1
Side Lunge high
3 x 8
C2
Lateral Mixed Base Push Up
3 x 10
D
Single Arm Swing
3 x 5
A
Single Arm Swing
10 x 10
A1
kettlebell armbar straight legs
3 x 5
A2
Tall Kneeling Kettlebell Halo
3 x 5
A3
Goblet Squat Viking Press
3 x 5
B1
Bilateral Split Stance Kettlebell Deadlifts
4 x 6
B2
Forearm Supported 1 Arm Row
4 x 8
B3
Floor Presses
4 x 6
C1
goblet reverse lunge
4 x 6
C2
Overhead Press Kettlebell Unilateral Standing
4 x 6
C3
unilateral KB loaded deadbugs
4 x 5
D
Kettlebell High Pull
3 x 5
Dan Daly, CSCS, is a highly sought after performance coach, presenter, mentor, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he s committed to helping endurance athletes perform better through strength and conditioning.