- Level
- Advanced
- Length
- 8 weeks
- Sessions
- 3 per week
- Session time
- 35-45 min
- Equipment
- Kettlebells (at least two weights), mat
Kettlebells combine strength and conditioning in a small footprint. This eight-week program is for people who already swing, clean and press with confident technique and want a structured block that builds both. You train three times a week. Each session has a strength part with heavier sets and a conditioning part with timed work. Load waves up over three weeks, drops in week 4, then repeats with slightly heavier targets.
Who it's for
- Experienced kettlebell users with solid hinge, swing, clean and press technique
- Lifters moving to a home setup who have used kettlebells before
- Graduates of our dumbbell home strength program who have had kettlebell instruction
Ballistic moves like swings and snatches are technical. If you haven't been coached on them, learn them first with an in-person or remote coach and stay with lighter weights. If you have back or shoulder problems, or blood pressure concerns, get personalised advice before starting.
Equipment
At least two weights: a "moderate" bell you can press 5-8 times per arm, and a "heavy" bell for swings and squats. A third, lighter bell is useful for snatches and warm-ups. Train on a flat, non-slip surface with protection for your floor; see choosing kettlebells for home and kettlebell floor protection at home.
The three sessions
Day 1: Squat and swing
- Strength: double or single-bell front squat (goblet if using one bell), 5 sets (see table); single-arm row 3 x 8 each side
- Conditioning: two-hand swings, EMOM (every minute on the minute) for 10 minutes: 10-15 reps at the top of each minute, rest the remainder
Day 2: Press and pull
- Strength: single-arm strict press, sets per table each side; push-ups 3 x 8-12; suitcase deadlift 3 x 8 each side
- Conditioning: 12-minute ladder: clean 1, press 1, squat 1; then 2-2-2; then 3-3-3; up to 5, then start again, switching arms each rung
Day 3: Ballistics
- Strength: double or single-bell clean, 5 x 5 (each side for single bell); Turkish get-up 3 x 1 each side, slow
- Conditioning: snatches or one-arm swings, 30 seconds on / 30 seconds off for 10 rounds, alternating arms; finish with farmer's carries, 3 x 40 steps
Weekly schedule
| Week | Front squat | Press (each arm) | Swing EMOM reps | Notes |
|---|---|---|---|---|
| 1 | 5 x 5 moderate | 5 x 3 | 10 per minute | Learn the session flow |
| 2 | 5 x 6 moderate | 5 x 4 | 12 per minute | |
| 3 | 5 x 5 heavy | 5 x 5 | 15 per minute | Hardest week of the first wave |
| 4 (lighter) | 3 x 5 moderate | 3 x 3 | 10 per minute, 6 minutes | Recover; technique only |
| 5 | 5 x 6 moderate | 5 x 4 | 12 per minute | |
| 6 | 5 x 5 heavy | 5 x 5 | 15 per minute | |
| 7 | 5 x 6 heavy | 6 x 5 | 15 per minute, 12 minutes | Peak week |
| 8 | Test: heavy front squat for max good reps (stop 1-2 short) | Moderate bell press for max good reps | 10 per minute | Then rest 2-3 days |
Rest 90-120 seconds between strength sets. Keep 1-2 reps in reserve on every strength set.
Technique checkpoints
- Swing: it's a hip hinge, not a squat. Hike the bell back high between your thighs, snap the hips forward and let the bell float. Your arms are ropes.
- Clean: keep the bell close and "zip up" the body so it lands softly in the rack, not banging the forearm.
- Press: brace your glutes and abs, keep the wrist straight and the elbow under the bell, and press from a solid rack.
- Snatch: only if it's in your skill set. Punch through at the top to avoid the bell flipping onto the forearm.
Film sets from the side regularly; see checking exercise form with a mirror or camera.
Warm-up
Eight minutes: 2 minutes of easy movement, 10 halos each way, 10 goblet squats with a pause, 10 hip hinges, 10 light swings, 3 get-up sit-ups each side and 2 light sets of the first strength exercise.
Cool-down
Walk around for 2-3 minutes until breathing settles. Then stretch hip flexors, lats, chest and forearms for 30 seconds each, and finish with a minute of slow breathing.
Progression rules
- Move up a bell in a lift when you complete all prescribed reps of the heaviest week with 2 reps in reserve. Start back at week-1 reps with the heavier bell.
- Conditioning: quality over quantity. If your swing form fades, reduce reps per minute.
- Lighter week 4 is part of the plan; see building a deload week at home.
- Stop any set where your back rounds, the bell drifts away from you, or you feel sharp pain.
How to scale it
Easier: use one bell for everything (goblet squats instead of double front squats), cut EMOM work to 8 minutes, and replace snatches with one-arm swings.
Harder: add a fourth day of light swings and carries, go double-bell on squats and cleans, or extend conditioning blocks by 2-4 minutes in weeks 5-7. A coach can help you program a progression beyond this block.
Common mistakes
- Squatting the swing. If your knees travel forward and your hips drop, you're squatting. Push the hips back and keep the shins nearly vertical.
- Muscling the bell up with the arms. The power comes from the hips; the arms guide.
- Going too heavy on presses too soon. A grindy, arched-back press isn't strength; it's a sign the bell is too heavy.
- Training in a cluttered space. Clear at least a few feet around you, and keep pets and children out of the area.
A sample week
Monday: Day 1 after work, about 40 minutes. Tuesday: an easy walk or mobility session. Wednesday: Day 2, focusing on crisp, braced presses. Thursday: rest or a light bike ride. Friday: Day 3, ballistics, ideally when you're fresh, since snatches and cleans need sharp technique. The weekend is for rest, walks or an easy activity you enjoy. Keep a training log with bells used, reps and how each session felt on a 1-10 scale, so you can see when you're ready to move up a weight.
FAQ
What weight should I use?
It varies widely between people. Choose weights that let you complete every prescribed set with good form and 1-2 reps in reserve.
Can I do this with one kettlebell?
Yes, with the single-bell options listed. Two or three weights give you more room to progress.
Can I combine this with running?
Yes, if you reduce running volume or follow our hybrid run and strength program.
What should I do after week 8?
Rest 2-3 days, then repeat the program with heavier targets based on your week 8 results, or switch to a different block for variety.
Are kettlebell swings bad for the back?
When done with a hip hinge and good technique, many people train swings without trouble. If you have back problems, get guidance from a physical therapist or coach first.
Apps and gear that fit this program
You can follow this plan with nothing but a timer. If you would rather have guided audio, classes, a coach or equipment, these work well with it. We list facts from each brand, not ratings, and we haven’t hands-on tested them.
Bells of Steel kettlebells
KettlebellsHome-gym brand selling cast-iron and competition-style kettlebells in a range of weights; see the brand's page for current options.
Future
1:1 remote coachingA human coach writes and adjusts your training each week and checks in through the app. Useful when a plan needs to fit around injuries, races or a busy schedule.
Brand details checked Oct 17, 2026 on official pages. Prices and features change; confirm on the brand’s site.
Guides to read alongside
About this program
Still Stride programs are general training templates written by our team from widely used coaching principles (gradual progression, easy-hard balance, planned rest). They aren’t personalised and they make no promise of a particular result. Adjust them to how you feel, and ask a qualified coach, physical therapist or doctor if you have questions about your own health. How we work.