Kettlebell Full Body
Three full-body kettlebell sessions a week. Strength, conditioning, and grip in one — the original minimalist program.
ABSOLUTE INCREMENT
Add the smallest plate every clean session.
Equipment: Kettlebells
Who this is for
You have one or two kettlebells and twenty minutes. You want to build genuine strength and conditioning without a gym, without machines, without any setup beyond the floor.
Kettlebell training is different from dumbbell training. The off-center load and the swing pattern make it as much a conditioning tool as a strength tool. Expect your heart rate up, expect your forearms to burn.
Structure
Three days a week, full body each session. Three movement patterns: a swing or hinge, a press, a squat or carry.
Day A: Two-Hand Swing 5×10, Goblet Squat 4×8, Strict Press 4×6 each side, Single-Arm Row 3×10 each side. Day B: Single-Arm Swing 5×10 each side, Front Squat 4×8 (one or two bells), Push Press 4×6 each side, Suitcase Carry 3×30 seconds each side. Day C: Two-Hand Swing 5×15, Goblet Squat 4×10, Half-Kneeling Press 4×8 each side, Renegade Row 3×8 each side.
A typical week: A on Monday, B on Wednesday, C on Friday.
Add weight (or move to the next bell up) when you can hit all sets cleanly.
How to run it in Rackd
Kettlebells go up in big jumps (4 kg, 8 kg, 12 kg, 16 kg…). Rackd defaults to assuming you own a few common sizes — set yours in the program setup so the weight recommendations match your rack.
Single-side work is logged per side. If your right side gets ahead, drop to the weaker side's number until it catches up.
Notes
- The swing is the most important lift. Get the hinge right before you load it heavy. Hips drive, arms float.
- Two kettlebells of the same size unlock front squats, double presses, and clean and jerks. Worth the second purchase.
- Conditioning happens automatically on this program. You don't need to add cardio.
- 20-30 minutes per session, three days a week. If your sessions creep past 45 minutes, you're resting too long or doing too much.