30 minute intermediate hamstring workout with kettlebells

Here's everything you need to try our 30 minute intermediate hamstring workout with kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
16/11/23
In This Workout
  • Circuit 1
  • KB Staggered Stance Straight Leg Deadlift
  • KB Deadlift
  • Circuit 2
  • KB B-Stance Straight Leg Deadlift
  • Away from Body KB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

KB Deadlift

Complete 12 repetitions

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

KB B-Stance Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For KB B-Stance Straight Leg Deadlift

Follow these cues to perform KB B-Stance Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

Away from Body KB Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For Away from Body KB Straight Leg Deadlift

Follow these cues to perform Away from Body KB Straight Leg Deadlift correctly:

  • Keep the KB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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