30 minute intermediate lower back workout with kettlebells at home

Here's everything you need to try our 30 minute intermediate lower back workout with kettlebells at home. 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
09/02/24
In This Workout
  • Circuit 1
  • Away from Body KB Straight Leg Deadlift
  • Circuit 2
  • KB Staggered Stance Straight Leg Deadlift
  • KB Walking Deadlift
  • Offset KB Staggered Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

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.

Circuit 2

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 Walking Deadlift

Complete 7 repetitions

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

Offset KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For Offset KB Staggered Stance Straight Leg Deadlift

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

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

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This workout was made by Sean Klein

Sean Klein

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