9 Full-length Follow-Along Kettlebell Workouts

A good 10 to 20-minute warm-up is highly recommended before starting this workout as the movements used will literally test every muscle in your body. I highly recommend not to go too heavy for the curls if you’ve not done those regularly before. Internal/medial rotation of the forearm is the part that most people will not be accustomed to with the dead curl, so, make sure to approach this exercise with a light weight until you’ve conditioned your forearm pronator muscles.

The workout

• 4 rounds of

  • 1 minute of double kettlebell clean and jerk

  • 1 minute stretching

  • TOTAL OF 8 MINUTES

• 4 rounds of

  • 1 minute dead clean into rotational press

  • 1 minute dead clean into rotational press on the other side

  • 1 minute of stretching

  • 1 minute bent press into overhead squat

  • 1 minute bent press into overhead squat on the other side

  • 1 minute of stretching

  • TOTAL OF 24 MINUTES

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The workout itself is 20 minutes but the whole session should take you a good hour. We did a 6 minute warm-up of jump rope and squats, followed by 2 minutes of hip hinge and arms overhead, followed by 4 to 6 minutes of rolling. After the warm-up we spend 20 minutes or more on preparation, working on technique, breaking down the movements, and adding weight.

The workout

• 6 minutes of

  • 50 jump rope

  • 5 squat

• 2 minutes of hip hinge into arms overhead

• 4 to 6 minutes of fascia rolling

• 20 to 25 minutes of preparation

• 10 minutes EMOM

  • Dead swing snatch

  • Squat thruster

  • 5 swings

• 2 minutes rest

• 10 minutes of Turkish getup into overhead squat

Performed with two kettlebells of heavy weight, the alternative is one kettlebell:

• One side

  • Dead swing snatch

  • Squat thruster

  • 3 swings

• Other side

  • Dead swing snatch

  • Squat thruster

  • 3 swings

The alternative for the TGU into OH squat is TGU into racked squat.

Download the PDF with full details.

The whole session took about 75 minutes but the main workouts are 3 x 10 minutes, i.e. 30 minutes in total. I highly recommend spending a lot of time on your mobility, especially if you’re lacking in any of the complex exercises like the bent press, windmill, and Turkish getup.

In the video:

• 00:00 warm-up and mobility work

• 11:00 preparation for the 2 EMOMs with lightweight

• 16:00 10 minutes black snatch

• 26:00 first 10 min EMOM

• 36:00 rest

• 39:00 second 10 min EMOM

• 49:13 the alternative for the bent press (into reverse TGU)
  

The workout

• Warm-up and mobility work (you decide how much time you devote to it)

• 2 minutes of rest

• 10 minutes of black snatch

• Preparation (you decide how much time you devote to it)

• 10 minutes EMOM

  • Squat dead curl

  • Sots press (up phase only)

  • Stand up

  • High windmill

  • Overhead squat

  • Repeat on other side

• 3 minutes rest

• 10 minutes EMOM

  • Dead swing-clean

  • Bent press

  • Reverse Turkish getup
    
    

Warm-up

Skipping or jumping jacks is recommended to elevate the temperature. Perform a quick warm-up if needed, otherwise, use the mobility work and black snatch to warm-up for the heavier work that follows.

Mobility

This workout requires good mobility in the ankles, knees, hips, thoracic, and shoulders. The stick work is to work on the thoracic, shoulders, and scapulae. Grip the stick wide enough so that you can bring it over the head and behind the back without bending the elbows or feeling any pain. Decrease the width as you become warmer.

Preparation

Practice the exercises with lightweight and check what weight you can do the full 10 minutes with. You can do this before the black snatch or after, it all depends on how much time you spend on warming up etc.

Black snatch

The black snatch is a name given for a combination of two swings and one full snatch. You should use a light to medium weight because this is for endurance and there is heavy shoulder work programmed after this. The swing should lean more towards the pendulum swing rather than the hard hip hinge insert and pull out, this will gas the grip fast if you do.

The duration is 10 minutes with just one switch, try and rest overhead. You can split this up into 4 sets of 2.5 minutes if you’re working up to the full 10 with one switch only. You can also program rest in between but it’s highly discouraged, only if your form and technique are suffering, otherwise decrease the time unbroken per side. i.e. if you need to you can program 10 x 1 minute of work on one side before you switch and over time you repeat this workout while aiming to increase your time before switching.

EMOM

EMOM means Every Minute On the Minute. As the minute starts you perform the set-out task and rest for the remainder of the minute till the next minute starts.

Download the PDF for full details.

This is a super simple but effective workout that works every part of the body, the hamstrings, gluteals, calves, quadriceps, core, back, shoulders, and more. There is an alternative for the pull-ups, but I highly recommend you perform the non-kettlebell progressions if you have a pull-up bar.

In the video:

• 00:00 warm-up

• 06:11 AMRAP workout

• 26:23 The alternative as performed by Anna

  
  

The workout

• 2 minutes of jump rope

• 2 minutes of hip hinge squat into hamstring stretch

• 2 minutes of downward dog into cobra

• 1 minute rest

• 20 minutes AMRAP

  • 10 heavy double-arm kettlebell swings

  • 2 close grip under hand pull-ups

  • 1 wide grip over hand pull-ups

Download the PDF with full details.

This workout is a strength workout to be completed with two heavy kettlebells. You can perform it with one kettlebell as well, simply perform the combo on one side, switch, and perform on the other side. If your kettlebell is not heavy then you can increase the workout time from 15 to 30. If you’re struggling with overhead reverse lunges, you can replace those with racked lunges, one racked and one overhead, or bth racked. If you do racked lunges and are working with one kettlebell then I recommend holding the non-working arm overhead to work on your overhead position.

If the strict press is really limiting you in regards to weight, then there are a few things you can do to make the squats still challenging. You can use a heavier weight than you can strict press and perform a push press instead, after the reverse lunges you work on the negative phase of the press (from overhead to rack) and perform this as slow as possible. The other alternative is that you do go with the weight you can strict press (even though very light for the squat) and you perform the racked squat super slow and controlled, coming in and out of the squat as slow as possible while keeping the same pace throughout the movement.

In the video:

• 00:00 warm-up

• 05:00 warm-up and stretching

• 15:00 workout

The workout and warm-up

5 minutes of 50 jump rope and 5 squats

2 rounds of

• 30 seconds cossack squats

• 30 quadriceps stretch

  switch sides

• 30 seconds cossack squats

• 30 quadriceps stretch

• 30 seconds cossack squats

• 30 pigeon stretch

  switch sides

• 30 seconds cossack squats

• 30 pigeon stretch

8 minutes in total

1 minute rest

15 minutes EMOM

• Dead swing-clean

• Strict press

• Overhead reverse lunge

• Racked squat

Download the PDF with full details.

This is a strength workout with a good warm up and some attention for the body with some time spend on mobility and stretching. The workout is performed with two heavy kettlebells but you can do it with one kettlebell as well, depending on how fast you perform the task with one bell, adjust the reps and switch. In other words, if you have one bell and you perform both sides within 20 seconds or less, do it again, adjust so that you do at least 40 seconds of work.

The video is broken down into:

• 0 to 11:09 warm-up

• 11:09 to 19:24 the first EMOM

• 19:24 to 25:25 the second EMOM also side-on profile

• 25:25 to 29:20 the third EMOM

• 29:20 to 36:00 flexibility and mobility work

• 36:00 and onward stretching

The workout

Warm-up

• 45 seconds rowing (concept2) or swings

• 15 rest

8 rounds

3 min rest

If you’re using a kettlebell then the weight should be light enough so you can maintain the full 45 seconds.

Double bell work, heavy. The alternative is one bell, same sequence.

1st EMOM

• Push up

• Swing

• Clean

• Squat

• Press

Repeat combo twice

8-minute EMOM

Rest till heart rate is down

2nd EMOM

• Push up

• Swing

• Clean

• Squat

• Press

Repeat combo twice

6-minute EMOM

Rest till heart rate is down

3rd EMOM

• Push up

• Swing

• Clean

• Squat

• Press

Repeat combo twice

4-minute EMOM

Rest till heart rate is down

6-minute slow work with lightweight

• 2 or 4 bootstrappers

• 1 alternating sots press

Download the PDF with full details.

This is a strength workout with the focus on the upper body. The first part is a warm-up with a very light weight, the second part is a task FOR TIME.

The video is broken down into:

• 0 to 09:00 warm-up

• 09:00 to 38:00 task for time

• 38:00 and onward stretching
  

The workout

Warm-up

• 3 goblet squats

• 3 snatches left

• 3 snatches right

6 minutes

Your choice of full or half snatches

2 minutes of joint work

Double bell work, medium. The alternative is one bell, same sequence.

FOR TIME

• 50 chest push-ups

• 20 times

  • 5 x bent over row left

  • 5 x bent over row right

  • 3 x shoulder press

• 50 triceps push-ups

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This is a workout with a focus on strength, power, and cardiovascular endurance. Pick your weights right so it’s not easy, but also not going to gas you out to where you can’t complete the tasks with everything you got. The last task is more a mental task than anything.

The video is broken down into:

• 0 to 08:00 warm-up

• 08:00 to 12:00 task 1

• 12:00 to 19:50 task 2

• 19:50 to 29:50 task 3

• 29:50 to 36:50 task 4

• 36:50 to end task 5

The workout

WARM-UP

2 mins. jump rope

4 minutes alternating swing and squat thruster (light)

2 minutes joints

TASK 1

4 mins. EMOM 6 x heavy double bell dead clean

TASK 2

4 mins. EMOM 4 x medium double bell dead clean squat thruster

4 mins. Recovery

TASK 3

6 mins. EMOM 6 x single heavy bell dead snatch

4 mins. Recovery

TASK 4

6 mins. EMOM POWER COMBO 2 bells medium weight

3 x clean and jerk

2 x snatch

1 x squat thruster

1 min rest

TASK 5

10 minutes unbroken snatch medium weight

Download the PDF with full details.

This is more training than working out. Training to become better at your workouts. The focus in this session is pull up strength/mobility and hip strength/mobility.

The video is broken down into:

• 0 to 04:31 warm-up

• 04:31 to 12:29 task 1

• 12:29 to 20:22 task 2

• 20:22 to 27:27 task 3

• 27:27 to 31:47 task 4

• 31:47 to 37:38 task 5

• 37:38 to 43:38 task 6

• 43:38 to end stretching

The session

WARM-UP

100 alternating kettlebell swings

Swing on one side, switch, swing, switch. Left and right equals 2 reps.

TASK 1

8 minutes of Turkish get-up into windmill with rotation.

TASK 2

8 minutes of pull up work.

TASK 3

50 jump burpees.

3 mins. rest

TASK 4

4 minute hip warm-up

3/3 90/90 assisted one side

3/3 standing internal-external hip rotation into flexion and extension

TASK 5

6 minutes

3/3 90/90 kettlebell curl, lunge, press

3/3 supine twist and flye

TASK 6

6 minutes

• bridge

• hip up

• hip up into deck squat

Download the PDF with full details.