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The 3-Phase Kettlebell Routine for Strength and Power

Build power, strength, and kettlebell skill with this intermediate workout.

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Kettlebell Clean and Press Exercise
Per Bernal
Kettlebell Clean and Press Exercise
Per Bernal

Guess what: You don’t have to train with only kettlebells to reap their functional benefits. In fact, you can maximize your training efforts by incorporating them into other lifting, body-weight, or cardio routines.

Try the three-phase workout below from Allan Phillips, C.S.C.S., a StrongFirst Level II kettlebell instructor, to build power, strength, and kettlebell skill.

Phillips’ Tip: “For the negatives in Part B of the workout, get the bell overhead any way you can—press, push press, snatch, or bent press. Assume your lockout position with the bell extended overhead and then slowly lower the bell down into your rack position from which you would normally press. This technique helps address sticking points in the middle range of the press.”

Routine

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The Level-Up Kettlebell Workout: Part A

Perform as a circuit for 3 to 5 rounds.

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 4

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
1
Rest
--

The Level-Up Kettlebell Workout: Part B

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Kettlebell Overhead Press

Equipment
Sets
5
Reps
1 per arm
Rest
--
*Perform as negatives

The Level-Up Kettlebell Workout: Part C

Exercise
Equipment
Sets
Reps
Rest
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