Kettlebell Strong: 8-Week Home Kettlebell Strength Program with Mobility Warm-Ups (Fillable + Printable PDF)

Kettlebell Strong is an 8-week home strength program built on one rule: move well, then load. Every session starts with a 6-minute mobility warm-up for the hips, ankles, and upper back, then trains six key patterns: hinge, squat, push, pull, carry, and core. Swings and cleans come only after your hinge pattern is solid.

How it works

• Weeks 1-2, Move Well: deadlifts, hike passes, goblet squats, rows, and floor presses (no swings yet)
• Weeks 3-4, Build: two-hand swings, reverse lunges, half-kneeling presses, single-leg deadlifts
• Weeks 5-6, Power: cleans, racked squats, swings on the minute, and carries
• Weeks 7-8, Strong: heavier bells on the main lifts and longer swing sets
• 3 sessions a week, 35-45 minutes
• 4 screens on Day 1, retested at the end of Weeks 4 and 8

What's inside (33 pages, fillable PDF plus a printer-friendly version)

• 4 baseline screens (hinge, goblet squat hold, plank, push-ups) with a fillable retest log
• A full session for each phase, each starting with the mobility warm-up
• 20-exercise library with an easier and a harder option for every exercise
• Bell-size guide and a swing and clean safety checklist
• 8 fillable weekly logs with per-exercise check-offs, effort, and room for your bell sizes
• Final results page and a keep-it plan
• Demo video links for all 47 moves

Equipment: 1-2 kettlebells (for example 8 and 12 kg, or 12 and 16 kg), a mat, a broomstick, a sturdy bench or chair, and clear space around you.

Who it's for: kettlebell beginners, home lifters who want structure, busy adults, hikers and outdoor athletes, and desk workers who want mobility built into their strength work.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.