Bells Overhead
Ten weeks of kettlebell lifts overhead: six with one bell — split jerk, split snatch, bent press, pistol — then four with a pair. Three days a week.
- Weeks
- 3 10 weeks · with a trainer
- Days a week
- 3
- Level
- Advanced
- Gear
- Two kettlebells of the same weight from week seven, one before; a lighter bell for the bent press and pistols; a mat.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Clean and Jerk
- One-Arm Open-Palm Kettlebell Clean 3 × 5-8
- One-Arm Kettlebell Split Jerk 4 × 3-5
- One-Arm Overhead Kettlebell Squat 3 × 3-5
- Leg-Over Kettlebell Floor Press 3 × 6-10
- Plyo Kettlebell Push-up 3 × 5-8
Every set each side. The open-palm clean lets the bell roll onto the forearm — it teaches a soft rack.
Day 2 Snatch and Press
- One-Arm Kettlebell Split Snatch 4 × 4-6
- Bent Press 3 × 2-4
- Kettlebell Pistol Squat 3 × 2-5
- One-Arm Kettlebell Para Press 3 × 6-10
- Turkish Get-up 2 × 1-3
Each side. The bent press is a light bell and a slow lean under it. Pistols: three seconds down, hold a door frame if you need it.
Day 3 Swings and Rows
- One-Arm Kettlebell Swing 5 × 10-15
- One-Arm Kettlebell Clean and Jerk 4 × 4-6
- Goblet Squat 3 × 8-12
- One-Arm Kettlebell Row 3 × 8-12
- Kettlebell Windmill 2 × 3-5
Swings and cleans each side. The windmill is slow, eyes on the bell the whole way down.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
What it trains
Shoulders · Quadriceps · Abdominals · Chest · Hamstrings · Middle back
Plans like this one
Get all 10 weeks free with a trainer.
Ask your trainer
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