If it wasn’t for the fact we know that kettlebells originated as counterweights to measure goods in Russia in the 1700’s, it would be easy to conclude that they were purpose made to build explosive strength and power. Their design facilitates extreme acceleration, meaning you can get the most out of ballistic moves like swings and snatches to foster athleticism and a dynamic, functional physique.
This kettlebell only leg workout takes just 20 minutes, but you’re going to work almost non-stop for that time, clocking up some serious muscle-building volume, building lower body power, strengthening your posterior chain and challenging both your core and mental fortitude.
After a thorough warm-up, grab the heaviest kettlebell you can squat for around 12-15 reps and set a countdown timer for 20 minutes. Work your way through as many high quality rounds of the following four-move circuit, resting only as necessary to keep your reps explosive and form high quality.
Make a note of how many reps and rounds you get through at the 20 minute mark, as well as the weight you used. You can come back to these ‘scores’ in subsequent attempts, aiming to beat them to ensure progressive overload and the growth of new muscle, as well as evidence of your improving strength and fitness.
1. Goblet squat x 5
Pull your kettlebell up to your chest and support it with both hands (A). Sink your hips back and descend into a deep squat (B). Your elbows should come close to your knees at the bottom. Drive back up, explosively.
2. Goblet reverse lunge x 10 (total)
Keep your ‘bell in the goblet position as you move into lunges (A). Take a long step backward with one leg, bending your front leg until your back knee gently touches the ground (B). Stand up and forward explosively, pause and repeat with the opposite leg. Alternate back and forth, completing 10 total reps.
3. Swing x 15
Drop your bell to the floor in front of your body, hinge at your hips to reach down and grip it with both hands and a flat back. Swing the weight backward between your legs (A). Drive your hips forward to explosively blast it up to eye level, creating tension throughout your entire body and creating a ‘standing plank’, as you do (B). Let the momentum return you back into the hinge position and explode straight up into rep two.
4. Deadlift x 20
Finally, lower your kettlebell to the ground between your feet, hinge down and grip it with a flat back and soft knees (A). Engage your lats and stand upright, picture ‘pushing the ground away’ with your feet (B). Reverse the movement back to the ground, keeping your torso flat throughout, work through 20 reps as quickly as possible before heading back into those squats…
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With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
