Heavy Bell
Eight weeks of low-rep ladders on one heavy bell. Two days a week, long rests, nothing rushed.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- The heaviest kettlebell you can press for three clean reps, and floor space.
The sessions Two 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 Press & Pull
- Turkish Get-up 2 × 1 each
- One-Arm Kettlebell Press 3 × 1-2-3 each side
- One-Arm Kettlebell Row 3 × 1-2-3 each side
- Goblet Squat 3 × 5
One ladder is 1 rep, 2 reps, then 3 — one side, then the other. Put the bell down between every rung.
Day 2 Hinge & Press
- One-Arm Kettlebell Swing 5 × 5 each
- Kettlebell Floor Press 3 × 1-2-3 each side
- Single-Leg Deadlift 3 × 5 each
- Side Plank 2 × 45 sec each side
Swings are five hard reps, not a set of ten cut short. Rest until your breathing is normal, then go again.
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
What it trains
Hamstrings · Shoulders · Abdominals · Chest · Middle back · Quadriceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
The heaviest kettlebell you can press for three clean reps, and floor space. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Heavy Bell” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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