01 / Choose the right bell
Control comes first.
Use a load that suits the hardest movement in your session. You should be able to set it down safely and finish with clean repetitions left.
OPER8 Kettlebell · Free training series
One bell.
More capable.
Short on time? Choose a session, find your pace and put one kettlebell to work.
TRAIN / KETTLEBELL
12–20 minutes, from start to finish.Choose your session ↘
Simple equipment.
Deliberate work.
12–20 minutes, from start to finish.Choose your session ↘
02 / Build the skill
Practise before pace.
Start with Foundations. Move into Flow once you can clean, rack, press and squat confidently. Learn the hip hinge and swing before using swings in intervals.
03 / Make it repeatable
Leave room to recover.
Start with one session and see how you recover. Fit it around your other training. Repeat with better control before adding weight or more work.
Movement notes
Know your
next move.
Read the cues before starting. If a movement is new, practise it separately or get coaching before putting it into a timed session.
Find your starting point with Jasem →Kettlebell deadlift
Stand over the bell with the handle between your feet. Push your hips back, soften your knees and grip with both hands. Brace, push through your feet and stand tall. Lower under control, keeping the bell close. Raise the bell on a secure platform if the floor is beyond your controlled range.
Goblet squat
Hold the bell close to your chest with both hands. Set your feet comfortably, brace and lower only as far as you can control. Keep your feet grounded and stand up smoothly. Use a bodyweight squat to a stable chair if you need a simpler version.
Single-arm row
Take a staggered stance and hinge, supporting your free hand on your front thigh or a stable bench. Keep your trunk still as you draw the bell towards your hip, then lower it smoothly. Work each side equally.
Suitcase march
Hold the bell at one side, stand tall and slowly alternate lifting your feet. Keep the trunk steady and avoid leaning towards the weight. Use a static suitcase hold if marching makes it hard to balance. Park the bell before changing hands.
Clean, front rack & press
The clean should bring the bell smoothly into the rack close to the body, without banging the forearm. Keep the wrist comfortably aligned and the trunk steady. Press only through a comfortable overhead range. Flow is for people who have already learned these movements; choose Foundations while you build them.
Two-handed swing
Use a secure grip and a practised hip hinge. Let the hip drive move the bell forward; keep the arms relaxed and avoid lifting it with the shoulders. Stay in control of the return and park the bell safely. Choose a deadlift if you have not learned the swing or cannot keep the movement crisp.
Technique reference
The American Council on Exercise’s two-handed swing guide explains the hip hinge and progression into swings. These sessions are general training guidance; Jasem can help tailor the movements and workload to you.