Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Kettlebell Sumo Deadlift
2 sets 路 10 reps 路 35s rest
Wide stance, chest tall, bell between the feet. Stand up by pushing the floor away.
Steps
Stand with feet wider than shoulder width and toes turned out about 30 degrees.
Set the kettlebell on the floor between your feet, directly under your hips.
Hinge at the hips, bend the knees, and grip the kettlebell handle with both hands.
Brace your core, lift your chest, and flatten your back into a strong starting position.
Drive through your heels to stand up tall, finishing with squeezed glutes and locked-out hips.
Lower the kettlebell back to the floor under control by hinging the hips back and bending the knees.
Cues
Feet wide.
Handle between feet.
Drive hips forward.
Common mistakes
Letting the knees cave inward on the way up, which loads the joints instead of the glutes.
Rounding the lower back at the bottom of the lift, which strains the spine.
Pulling with the arms instead of driving the floor away with the legs.
Hyperextending the lower back at lockout instead of standing tall with squeezed glutes.
2. Kettlebell Row
2 sets 路 10 reps 路 30s rest
Hinge forward with a long spine and row both bells to the hips. Shoulders stay square.
Steps
Stand with feet shoulder-width apart and a kettlebell on the floor outside each foot.
Hinge at the hips with a flat back and grip both handles, letting the bells hang from straight arms.
Brace your core and pull both kettlebells up toward your lower ribs, leading with the elbows.
Squeeze your shoulder blades together at the top and keep the elbows tucked close to your sides.
Lower the bells slowly back toward the floor, fighting the descent for the full range.
Repeat for the full set without losing the hinge position or rocking the torso for momentum.
Cues
Hinge steady.
Pull elbows back.
Lower with control.
Common mistakes
Standing more upright as the set goes on, which turns the row into a shrug.
Yanking the bells up with arm-only effort instead of pulling with the back.
Letting the elbows flare wide, which shifts work off the lats and onto the rear shoulders.
Rounding the lower back at the bottom, which loads the spine instead of the back muscles.
3. Kettlebell Push Press
2 sets 路 8 reps 路 35s rest 路 both sides
A small dip from the legs helps the bell overhead, so you can press more than strict.
Steps
Stand with feet shoulder-width apart and clean a kettlebell to the rack position at your shoulder.
Brace your core and dip slightly at the knees and hips, keeping your torso vertical.
Drive explosively through your heels to extend the legs and launch the kettlebell upward.
Press the bell to full lockout overhead with the bicep alongside your ear and the wrist stacked.
Lower the kettlebell back to the rack position under control, absorbing with a soft knee bend.
Reset your stance and brace, then dip and drive again for the next rep.
Cues
Small leg drive.
Press overhead.
Lock out gently.
Common mistakes
Turning the dip into a deep squat instead of a short, fast drop and drive.
Pressing with the arm before the leg drive transfers, which kills the power assist.
Letting the wrist bend backward at lockout, which loads the joint instead of the shoulder.
Leaning back into the lower spine to finish the press instead of pressing straight up overhead.