Dumbbell strength
Kettlebell starter
Learn the deadlift, then swing — plus goblet squats and a plank. One bell, big results.
The kettlebell swing is a hip movement: the bell floats up because your hips snap forward, not because you lift it with your arms. Master the deadlift first — that's why it comes first here.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Kettlebell deadlift Slow and tidy |
3 × 8 reps | 1 min |
 Kettlebell swing Only when the deadlift feels solid |
4 × 10 reps | 1 min |
 Goblet squat |
3 × 10 reps | 1 min |
 Forearm plank |
2 × 30 sec | 30 sec |
Cool-down 3 min 20 sec
- Easy march to bring your breathing down1 min
- Buttock stretch (lying), left20 sec
- Buttock stretch (lying), right20 sec
- Hamstring stretch (lying), left20 sec
- Hamstring stretch (lying), right20 sec
- Inner thigh stretch20 sec
- Calf stretch, left20 sec
- Calf stretch, right20 sec
This workout is part of: 4-week dumbbell foundations.