Body Force Fitness

Our workout of the week is Single Kettlebell Strength.  This is a circuit of 3 exercises that you will perform at your own pace for 30 minutes.  Go heavy keep your form strict. Give it a try this week.

The Workout

Single Kettlebell Strength           

            Complete for At Your Own Pace:


Goblet Squats x6

Swings x12

Alternate Dead Clean and Squat x8

Rest 1 Minute


How to Perform the Single Kettlebell Strength


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Single Kettlebell Strength Explained

You will need a selection of kettlebells for this workout.  I suggest a heavy kettlebell for the swings and goblet squats, and a heavier bell for the alternate dead clean and squats. This is an at your own pace workout and you are meant to use heavy weights. Try to get through the circuit as many times as you can while maintaining good form.

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

Goblet Squats

Goblet grip a heavier kettlebell, holding it close to your chest. Keep your shoulders square, chest proud and core tight as you focus on full squat range of motion. Perform 6 strict reps.

Kettlebell Swings

Go heavy! Make sure you are hinging and keep your back flat and shoulders square. Drive the weight with your hips. Perform 12 strict reps.

Alternate Dead Clean and Squat

You will probably need a lighter kettlebell for this exercise.   From the floor, perform a kettlebell clean. With the bell in the racked position perform a squat. Return the kettlebell to the floor and repeat on the other side. Keep your core tight, torso upright and shoulders square. Perform 8 reps total.

Rest one minute and repeat the circuit.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video


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