0:50 - alternate arm bent over Row 20x4 1:35 - bent over row & stand 15x4 2:39 - goblet squat & Bicep curl 15x4 3:45 - Overhead swing 15x4 4:39 - squat to high pull 15x4 30s-45s Rest
Alternate Arm Bent Over Row 20x4 (10 reps each arm) Bent-Over Row and Stand 15x4 Goblet Squat and Bicep Curl 15x4 Overhead swing 15x4 Squat to High pull 15x4
Recently bought a kettlebell, your videos are the best for, short and effective, I do 3 types of your workouts, pull, push and leg kettlebell. Thank you so much mate!
So glad they’re useful keep going! Lots of kettlebell workouts on my kettlebell playlist. Oh and also I have a kettlebell only plan in my app! Much more variety and structure there if you need it 😄👊
this is my 3rd time doing this routine and all i can say is i improved and i love it, i'd like to see more kettlebell routines like this 😭 i also do your kettlebell leg and kettlebell chest, its so nice to do only 4-5 exercises and repeat 4x10-15, the burn is insane
YOYO The squat to high pull is my go to now!!!! This video is my default "I need to kettlebell ASAP" :D So far in the 2 months since posting I've quit nicotine, quit ALL sugar other than real fruit, quit gluten, moved to mostly seeds and nuts and rice and bananas, my IBS is better, my kidneys feel amazing, and I'm down 20 pounds!!!!! Riding 15km on my mountain bike no prob now! THANKS for being awesome dude, love from Toronto!
Combining basic kettlebells exercises into two or three continuous functional motion exercises and grouping into press and pulling incorporating legs, is getting max efficiency in a small space and just 1 hour of work. We can start and finish with thrusting and swings so we don't kill the muscles and get that nice extra muscle growth and conditioning.
Absolutely loved every minute of this workout! I've been using a kettlebell (16kg) for a few months now, working out very consistently and tracking nutrition, I will definitely implement this into my weekly routine! Please keep up the awesome work, and thank you!
I really wanted to focus on my arms and back muscles and i only workout at home and have one 10kg kettlebell. thank you for this video, very helpful i can’t wait to try it out tomorrow !
I found this video after another sore lower back due to my crap core/back strength. I'm 46 and have been delaying this for too long. Thanks for your time.
Wow, that squat to high pull is exactly what I needed!!!!!!!!!!!! huge thanks dude, totally going to bookmark this video for reference and checkin out your stuff!!!
Love these workouts. It literally kicks my butt after being done. But, you feel great afterwards. Much better than the traditional boring workouts like arm curls bench press. Thank you 😊
Friend told me I needed to do more exercises with equipment (I’ve been seeing improvement without anyway but I’m always looking to try new stuff) but I’m poor and all I have is 1 kettle bell, so this is really helpful! Subbed! 😊
I got a kettlebell due to the cheap price, this video really helped me to know how to use it. Hope u can upload another kettlebell work out for toher areas soon!!
Glad I found this video, I have limited mobility due to an old injury so I was expecting that I wouldn't be able to do some of the exercises (as is usually the case) but I really think I can do all of these. I'll find out for sure tonight when I try them out 🙂
Boy, these are sweet. Very unique training with kb's. At least for me. Just stumbled into ur channel, hope there are more newer ones. Thanx buddy. Greetings from Chicago!
I got hooked🙏 @alexcrockford. Well explaining, variable combinations, very down to earth delivery, proper language👌 authentic + strict without show off or being harsh... truly motivating guy. And your simple yet very efficient diet tips do not hurt either. Thank you. Greetings 🇨🇿.
@@christinejade7248 I started doing it like a month ago and my traps and lateral muscles are bigger, i do it with 12 kg kettlebell (Actually not so heavy as u see) and if u do it twice a week with some shoulder and chest u can see a nice difference (also, with all those squats, u can even skip one leg day and things like that hahahaha)
@@christinejade7248 Sure man, legs work so hard in this workout, its great. In general, in KB training, u work a lot of leg and shoulder (Clean, thruster, farmer walks, etc...) I recomend you divide ur training in something like "Chest-Back-arm" and put lots of enphasis on squating with the movements and doing clean and press so leg and shoulder train "by themselves" and u can focus the hard work in the bigger muscle groups. Sorry for my bad english, im spanish.
I'm just getting in to kettlebells and did your push workout today, was a great workout thanks! Will try this one tomorrow. On a side note, how are the microchip cat feeders working out for you?
I needed a surgery for my Disc prolapse in the lower back 5 months ago. Didnt do the surgery for multiple reason. Pain is not completely gone. Do you guys think it would be okay to do These exercises with a 2 kg cattlebell. I know i shoud ask a doctor but what do you think???
Fans on constant tension, how do you feel about the long ret periods at the top and bottom of the rep ranges? Isn't there more benefit on splitting exercises such as the bicep curl/ goblet squat?
Hi Alex! Everytime I do bent over rows I experience lower back pain even though I've been training for years and doing the same exercises at the gym with barbells. How do I now whether its "good" or "bad" pain?
0:50 - alternate arm bent over Row 20x4
1:35 - bent over row & stand 15x4
2:39 - goblet squat & Bicep curl 15x4
3:45 - Overhead swing 15x4
4:39 - squat to high pull 15x4
30s-45s Rest
Not all heroes wear capes
Alternate Arm Bent Over Row 20x4 (10 reps each arm)
Bent-Over Row and Stand 15x4
Goblet Squat and Bicep Curl 15x4
Overhead swing 15x4
Squat to High pull 15x4
Recently bought a kettlebell, your videos are the best for, short and effective, I do 3 types of your workouts, pull, push and leg kettlebell. Thank you so much mate!
So glad they’re useful keep going! Lots of kettlebell workouts on my kettlebell playlist. Oh and also I have a kettlebell only plan in my app! Much more variety and structure there if you need it 😄👊
The whole series is absolutely great. Can’t thank you enough. All the best.
Back pain: goodbye for ever. Thank you sir !
this is my 3rd time doing this routine and all i can say is i improved and i love it, i'd like to see more kettlebell routines like this 😭 i also do your kettlebell leg and kettlebell chest, its so nice to do only 4-5 exercises and repeat 4x10-15, the burn is insane
Sounds great Petra well done! Glad you like them, and more coming really soon 😄
YOYO The squat to high pull is my go to now!!!! This video is my default "I need to kettlebell ASAP" :D So far in the 2 months since posting I've quit nicotine, quit ALL sugar other than real fruit, quit gluten, moved to mostly seeds and nuts and rice and bananas, my IBS is better, my kidneys feel amazing, and I'm down 20 pounds!!!!! Riding 15km on my mountain bike no prob now! THANKS for being awesome dude, love from Toronto!
I've been doing this routine for the past week. Thanks for sharing.
Dude! I've been doing your training videos and noticed massive improvement in just 4 weeks. New membership here! Thank you
Legend!!! Well done for putting in the effort and keep going 😄💪
Combining basic kettlebells exercises into two or three continuous functional motion exercises and grouping into press and pulling incorporating legs, is getting max efficiency in a small space and just 1 hour of work. We can start and finish with thrusting and swings so we don't kill the muscles and get that nice extra muscle growth and conditioning.
Yes definitely!😄👊
Absolutely loved every minute of this workout! I've been using a kettlebell (16kg) for a few months now, working out very consistently and tracking nutrition, I will definitely implement this into my weekly routine! Please keep up the awesome work, and thank you!
Great combination of HIIT, core, back and biceps 🙏🏼 love it 👍🏼 thanks Alex, please keep it up 👍🏼
I’m loving the pull push kettlebell stuff! Anymore techniques or workouts related to the kettle bell you can make for push pull days???
This became my favorite back workout, thanx a lot!
Good to know! Well done and keep going 😄💪
I really wanted to focus on my arms and back muscles and i only workout at home and have one 10kg kettlebell. thank you for this video, very helpful i can’t wait to try it out tomorrow !
Thank you for this and the PULL workout. I'm in quarantine in Canada and these are helping me keep my sanity.
I found this video after another sore lower back due to my crap core/back strength. I'm 46 and have been delaying this for too long. Thanks for your time.
Happy to help rob! Take a look at my other lower back strength videos too ☺️
Wow, that squat to high pull is exactly what I needed!!!!!!!!!!!! huge thanks dude, totally going to bookmark this video for reference and checkin out your stuff!!!
Nice work! Thanks for joining me and keep going 😄💪
Love these workouts. It literally kicks my butt after being done. But, you feel great afterwards. Much better than the traditional boring workouts like arm curls bench press.
Thank you 😊
Nice!! So glad you’re loving them 😄👊
Thank you for sharing I was in desperate need of a back workout for lower back pain
I train bjj 4 time a week .This workout is really good, Jiu-jitsu fighter, as well .Thank you so much
Friend told me I needed to do more exercises with equipment (I’ve been seeing improvement without anyway but I’m always looking to try new stuff) but I’m poor and all I have is 1 kettle bell, so this is really helpful! Subbed! 😊
Great to hear Chloe! Plenty more coming 😄💪
I got a kettlebell due to the cheap price, this video really helped me to know how to use it. Hope u can upload another kettlebell work out for toher areas soon!!
Hey buddy I hope you’ve enjoyed kettlebell training! I now have lots of workouts on the kettbell playlist or even a whole plan on my app too 😄👊
Thanks for the video. These exercises are very simple (not easy) and very effective. Very helpful
No worries, keep going 😄👊
This was totally incredible Alex! 💪
Really like this workout, especially the goblet squat. Thanks, appreciate it.
Just got new bells and will be Incorporating this workout for sure!
That row to deadlift it my favorite. Really gets the heart rate up compared to a singular workout
Just finished this workout I feel great!
You have the best way of explaining an exercise. Will try these exercises this weekend. Have a nice Easter.
Renato Paoli good for know thank you! Have a great Easter!
Glad I found this video, I have limited mobility due to an old injury so I was expecting that I wouldn't be able to do some of the exercises (as is usually the case) but I really think I can do all of these. I'll find out for sure tonight when I try them out 🙂
That’s great to know! Enjoy the workout and make sure you try my other workouts in my kettlebell playlist 😄
Love this. Subscribed, gonna try this workout when I wake up
Well done I hope it went well! Plenty more workouts here waiting for you 😄💪
Thanks Alex, this is my weekly exercise since the lockdowns! Greets from Amsterdam
OMG, my pulse went up to the sky. This is great. Thanks.
Well done!! 😄👊🔥
Nice, very good presentation,thanks you.
I really like the overhead swings.
Boy, these are sweet. Very unique training with kb's. At least for me. Just stumbled into ur channel, hope there are more newer ones. Thanx buddy. Greetings from Chicago!
Thanks Eddy! Yeh 2 new workouts per week, checkout my new ones 😄💪
@@AlexCrockford awesome.
Just did this, absolutely great work out.
Great job!
Thank you Alex! These moves are perfect back toning for a senior with bad knees. #BackFatBeGone!
Perfect! 😄
Great tips Alex ... Refreshing.
Brilliant excercises and advice. 👍
Thank you very much ! I dos my work out with 8 pound kettle bell as a beginner this was great .
sick work out will use for a pulling back exorcizes !!
Tuning in 2024, kickin my ass. Third time on this one and I've improved.
Dope workout, thanks for sharing!😅
I got hooked🙏 @alexcrockford. Well explaining, variable combinations, very down to earth delivery, proper language👌 authentic + strict without show off or being harsh... truly motivating guy. And your simple yet very efficient diet tips do not hurt either. Thank you. Greetings 🇨🇿.
Petr Kolář thank you so much buddy! Appreciate your kind words!
Great video! Thank you!
Hard work done! 😎 thank you
Paulo ROCHA well done! 😄👊
Really well explained workout. Thanks man!
Love this already! Super nice works great
Great simple effective video
I started trying out your workout stating with chest - back - legs - and abs. Im on my second week and damn it's hard.
How's your progress been?
good. This is the best workout explanation I've seen. Simple and effective. Thank you! 👍 🇬🇧
Love your channel. Thank you!
What size kettlebell ru using
great workout bro!! thank you so much
Can’t wait to give this a go! Thanks
If you have APT or problems with lower back i think you can worsen it witj this exercise but if everything is ok with your lower back GO FOR UT
Great exercise, Thank you so much 🙏
An excellent set, really got my legs.. Going low👍.. Just missed your commentary.. Thxs 🐱
Just did this workout. So good. Only thing different is I added jumping rope between each group of excercises. Really added the heat!
👏 👏 love jump ropes or AB rollers between sets
I think I will add some pushup variations too. Who's coming to my funeral.
@@Natano-v4p 😂😂😂
Thank you - this and your other workout videos are great.
Great! Keep coming back 😄👊
Feeling this in my biceps alot
Been doing this once a week ever since lockdown started. Thank you brother!
Timmey how was it? Did you notice that the weights feel lighter as you do it?
@@christinejade7248 I started doing it like a month ago and my traps and lateral muscles are bigger, i do it with 12 kg kettlebell (Actually not so heavy as u see) and if u do it twice a week with some shoulder and chest u can see a nice difference (also, with all those squats, u can even skip one leg day and things like that hahahaha)
@@ZariguellazulHD 12kg IS heavy for me lol yes I could honestly feel my legs working with this one
@@christinejade7248 Sure man, legs work so hard in this workout, its great.
In general, in KB training, u work a lot of leg and shoulder (Clean, thruster, farmer walks, etc...) I recomend you divide ur training in something like "Chest-Back-arm" and put lots of enphasis on squating with the movements and doing clean and press so leg and shoulder train "by themselves" and u can focus the hard work in the bigger muscle groups.
Sorry for my bad english, im spanish.
I also think this is a great video and a brilliant all round workout. I like the grouping of individual movements to maximise the muscles used.
Thanks bro! It worked great!
Love this workout 🎉
Great video!
Great workout, thanks.
Tried today. Thanks for the video, really good.
Great workout. A couple new ways to use the kettlebell that I haven't seen before too.
Thank daniel! Lots of kettlebell workouts on my channel 😄👊
Okay, I'm trying this workout right now. It's already got me winded and I'm only halfway through. 😅
Genius workout!!! 👍🏽
Thanks Christian 😄
Nice workout!
Good stuff!
I like thAt you get to the point without all the extra blah blah. I'll add this to my routine💙 Gracias from Panama
Haha yes, I like to not waste time!
Thank You, Alex!
Great workout!!
Nice, thanks! A follow along version of this would be amazing!
Ok buddy thank you will do!
Wicked video, can you do more kettlebell workouts, subbed.
Yeh lots more coming! Make sure you check my kettlebell playlist 😄👊
Brilliant routine - thank you Alex!
Thanks Michael, keep going!
Hi Alex! Is it ok to maybe switch those high swings with double kb snatch?
I do need to start picking up the kettlebell again. 💪🏻
puperazzi yeh they’re incredible workout!
How heavy should the kettlebell be to feel anything?
Enjoyed it, thanks.
Cheers Craig keep going!
Brilliant one Mate! I love the straightforwardness of the exercises!
Which of these exercise is best for lower back
All of these with good technique will he’ll strengthen and support the lower back!
I'm just getting in to kettlebells and did your push workout today, was a great workout thanks! Will try this one tomorrow. On a side note, how are the microchip cat feeders working out for you?
I needed a surgery for my Disc prolapse in the lower back 5 months ago. Didnt do the surgery for multiple reason. Pain is not completely gone. Do you guys think it would be okay to do These exercises with a 2 kg cattlebell. I know i shoud ask a doctor but what do you think???
Yes but always with good technique. And keep training your core and back stability to support the area.
I have lower back issues (Degenerative disc) are these safe with a very light weight kettle
Excelente rutina Alex y no es tan terrible.
Gracias!
Thank you for the videos. Trying to get in shape and I bought a kettlebell. This helps me understand why lol
Great! I have lots of new kettlebell workouts here and also in my app 😄👊
Good show 'ol chap. Subbed.
Thanks buddy 💪
Thank you
How many times a week do you advise doing this?
I would do this once, alongside my other kettlebell workouts 💪
Good- but. What Do kettle bell do for tummy loss?
Yes + a good diet!
Fans on constant tension, how do you feel about the long ret periods at the top and bottom of the rep ranges? Isn't there more benefit on splitting exercises such as the bicep curl/ goblet squat?
Thank you so much my friend
No worries dude keep going 💪
What's your ab routine? Mine is doing nothing
Check my abs playlist! 😄👊
Hi Alex! Everytime I do bent over rows I experience lower back pain even though I've been training for years and doing the same exercises at the gym with barbells. How do I now whether its "good" or "bad" pain?