THE BIG FOUR: Kettlebell Strength Workout

If you’re looking for a kettlebell strength workout where your muscles feel like they’re gonna pop at the end, this is it! Four simple but extremely effective kettlebell exercises: press, squat, pull, and push.

The workout involves the following kettlebell strength exercises:

  1. double kettlebell strict press
  2. double kettlebell front squat
  3. double kettlebell bent over dead row
  4. chest push-up or double kettlebell chest press

If you’ve not performed kettlebell exercises slowly and controlled, then you’re in for a big surprise! 6 seconds may not sound like a lot but it’s a total game-changer if you’ve not worked for TUT. Time under tension is great to optimize muscular strength, endurance, and growth.


The Workout

Every 8 seconds you perform one slow rep, a total of 6 reps per set.

Beep one rep, rep 1, 8 seconds
Beep one rep, rep 2, 16 seconds
Beep one rep, rep 3, 24 seconds
Beep one rep, rep 4, 32 seconds
Beep one rep, rep 5, 40 seconds
Beep one rep, rep 6, 48 seconds
Rest till the minute is up

Move on to the next exercise

Perform all four kettlebell strength exercises and take one minute of rest.

Complete 6 rounds



These four kettlebell strength exercises are the staples for this awesome workout that targets the:

  • shoulders
  • back
  • legs
  • core
  • chest


Other Strength Workouts

We have over 160 full-length kettlebell workouts in our online library, this workout is included, and they come with all the finer technical details that you need to know to perform the exercises correctly and without injuring yourself. That’s not all, you also get optional coaching from a qualified kettlebell coach, follow-along workout videos, and much more.

If you’re looking for a strict routine to follow and perform 4 split workouts then check out Prometheus Phase II.



Workout TimerYou can download a pre-programmed workout timer here. You need the workout timer by Cavemantraining to run the pre-programmed timer. It’s super simple, install the app from Google Play, open the app, tap new timer, tap download timer, select THE BIG FOUR, install the timer and run it.


Kettlebell strength workout


More Kettlebell Workouts

Check out our channel for the best kettlebell workouts on YouTube or check out the best kettlebell books you can buy. For a strength and flexibility kettlebell workout check out The Grinding Warrior Workout.


Listed below is the same video as at the top of this page, but if you missed it, watch it.


Another great kettlebell strength program is Prometheus Phase II. To get awesome kettlebell workouts in one book check out Kettlebell Workouts and Challenges 3.

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