You don’t need a gym packed with machines to develop serious power, functional strength, or endurance capacity. With just one or two quality kettlebells and a handful of efficient compound movements, you can make real progress. Below are three staple exercises I regularly rely on as a trainer, followed by a simple three-move kettlebell workout designed to help you put them into practice.
Before starting, there are a few things to keep in mind. This routine is beginner-friendly and full-body focused, targeting muscles from head to toe, including the chest, arms, back, shoulders, core, glutes, and legs. It also fits neatly into a busy schedule, taking just 25 minutes total from start to finish.
If you’re preparing for a Hyrox event, remember that this session should complement a broader Hyrox training plan. You’ll still need to train for the eight race-day stations and practice your 1km runs. Use this workout to support your training, not replace it.
The Three Key Kettlebell Exercises
Here’s a breakdown of the movements included, along with tips to help you perform them effectively and safely.
1. Alternating Kettlebell Swings
While kettlebell swings aren’t part of Hyrox itself, they are excellent for developing explosive hip power, which transfers well to many athletic tasks. Swings rely on a strong hip hinge and solid core engagement, activating the posterior chain, including the lower back, glutes, and hamstrings.
Because this variation alternates sides, it becomes a unilateral movement. Working one side at a time improves balance, coordination, and stability, while preventing your dominant side from doing all the work. Focus on keeping your arms relaxed and letting the drive come from your hips, glutes, and core rather than your shoulders.
2. Kettlebell Overhead Squat
The overhead squat is challenging but extremely rewarding once mastered. Begin with a lighter kettlebell that allows for full control, then progress gradually. Any strength or mobility imbalance becomes obvious here, as holding weight overhead leaves little room to compensate.
Keep your arm locked out close to your head, with the kettlebell stacked directly over your shoulder. Sit your hips back into a deep squat while maintaining an upright torso. This movement demands mobility through the thoracic spine, hips, knees, and ankles, and consistent practice will help build total-body strength.
3. Kettlebell Squat Cleans
Squat cleans blend upper- and lower-body work into one powerful movement. The clean phase challenges the arms and shoulders, while the squat builds lower-body strength and reinforces core stability. Driving the kettlebell smoothly onto your shoulder and controlling it through the squat develops full-body coordination.
You can complete all reps on one side before switching, or alternate sides if preferred. As another unilateral exercise, it encourages better balance and teaches you how to stabilize load efficiently on each side of the body.
The 25-Minute Kettlebell EMOM Workout
This session follows an EMOM format (Every Minute On the Minute) and steadily ramps up in intensity. You’ll complete eight total rounds, making it a slow but demanding burner that rewards consistency and focus.
- Minute 1: Alternating kettlebell swings – 10–12 reps total
- Minute 2: Overhead squats – 10 reps (5 per side)
- Minute 3: Squat cleans – 10 reps (5 per side)
During the first minute, complete 10 to 12 alternating swings, then rest for whatever time remains. In minute two, perform your overhead squats, starting on the left side, switching to the right, and resting afterward. Minute three is for squat cleans, either alternating sides or finishing one side before moving to the other.
That sequence equals one round. With each new round, aim to increase reps gradually, adding one rep per side where possible. Try to preserve 10–20 seconds of rest each minute and stay disciplined with your targets. Fatigue will build as the rounds progress, so choose your starting numbers carefully.
Why This Workout Delivers Results
Together, these movements strengthen the lower body while reinforcing upper-body stability. That combination is especially valuable for Hyrox-style exercises such as wall balls, where you squat under load before driving weight overhead. The EMOM structure also challenges muscular endurance, helping you sustain effort over longer periods with minimal rest.
Even if Hyrox isn’t on your radar, this workout offers wide-ranging benefits. It builds strength, power, and stamina in a simple, efficient format that can support almost any fitness goal.
