KBOMG Kettlebell Blog

You may recognize many of these single kettlebell exercises from KBOMG 1 and 2.  

I made this video to hopefully reach others online to get into the programs offered on this page.

Hopefully you enjoy this video and try a single kettlebell full body workout I put  in the description of the video.

Share and help grow our STKB community!

Using these 10 exercises I have compiled two full body kettlebell workouts for strength and conditioning 

***WORKOUT STYLE 1 Straight sets 

More Strength/ Hypertrophy based ***   

WARMUP then  

1. Half TGU           2 sets x 8 reps each side  rest 45 sec between sets  

2. Single arm Dead stop kettlebell swing           4x 5 E/S  rest 45-60 sec between  

3. Lying KB Pullover         3x 6 reps  rest 45 sec between 

4. Same Side Suitcase Reverse Lunge         4x 6 reps each side  rest 45 sec between 

5. Kettlebell Clean and Press from rack          4x 8 each side  rest 60 sec between  

6. Dead Weight Kettlebell Snatch from heels          3x 5 each side  rest 45 sec between sets  

7. Kettlebell Good Mornings          3x 8 reps rest 60 sec between 

8. Half Kneeling Upright row to Overhead press         5x 3 reps each side  rest 45 sec between sets  

9. Kettlebell floor press            Ladder set of 5 each side /4/3/2/1 each side = 1 set.  Do 2 sets  rest 1 min between  

10. Kettlebell Somersault Squats           3x 12 reps rest 45 sec between.  

***WORKOUT STYLE 2 Circuit / Rounds

  More Strength Endurance/ Conditioning based*** 

Rest as needed between exercises  

WARMUP then 

1. Side Suitcase Reverse Lunge  Ladder set of 4 each side/3/2/1 each side  EX. 4R/4L, 3R, 3L  

2. Kettlebell Clean and Press from rack  Ladder set of 3/2/1 each side 

3.Dead Weight Kettlebell Snatch from heels Ladder set of 3/2/1 each side 

4. Half Kneeling Upright row to Overhead press  4 reps each side 

5. Single arm Dead stop kettlebell swing    Ladder set of 3/2/1 each side 

6. Kettlebell Good Mornings  8-10 reps 

7. Kettlebell Somersault Squats   10-12 reps 

8. Lying Kettlebell Pullover  9-11 reps 

9. Kettlebell Floor Press    Ladder set of 5/4/3/2/1 each side 

10. Half TGU  5-7 reps e/s    

Do 2 rounds    

***If you are looking for a premade  program that uses these and many other exercises to help you build strength, muscle and mobility, 

check out  KB Only Muscle Gain Programs.  Especially KBOMG VOL1 as it has an 8 week Single Bell version.

Joe Daniels 

www.instagram.com/swingthiskettlebell