Kettlebell Upper/Lower

Who this is for

You've been swinging kettlebells for at least three months. You own at least two bells of the same size (or are willing to). You want more focused work in each session, with the same minimalist setup and more output.

This program assumes a basic kettlebell vocabulary: swing, clean, press, front squat, snatch. If those are unfamiliar, run Kettlebell Full Body first.

Structure

Two Upper days, two Lower days. Each session pairs a primary lift with a complementary movement.

Upper A: Double Press 5×5, Pull-Up 4×6 (or band-assisted), Single-Arm Row 4×8 each side, Renegade Row 3×8 each side. Lower A: Double Front Squat 5×5, Two-Hand Swing 5×15, Single-Leg Deadlift 3×8 each side, Suitcase Carry 3×40 seconds each side. Upper B: Double Clean & Press 5×5, Pull-Up 4×AMRAP, Push-Up 3×15, Half-Kneeling Press 3×8 each side. Lower B: Snatch 6×5 each side, Goblet Squat 4×10, Single-Arm Swing 4×12 each side, Farmer Carry 3×40 seconds.

Typical week: Upper A / Lower A / rest / Upper B / Lower B / rest / rest.

How to run it in Rackd

Double-bell movements need two bells of the same size. Rackd lets you log "double" loads automatically. The weight in the log is per side, just like a barbell.

The snatch is technical. If you're new to it, drop to single-arm cleans + presses on Lower B until you've got the snatch dialed in.

Notes

• Two matched bells are the foundation of this program. If you only have one, run the Full Body version.
• Conditioning is built into the swing and snatch volume. Adding running or cycling on top is fine but not necessary.
• Front squats with two bells are humbling. The grip and the breathing make them harder than the load suggests.
• Carries (suitcase, farmer) are the unsung heroes. Don't skip them. They build everything that doesn't show up on Instagram.