45 minute intermediate hamstring workout with kettlebells

Here's everything you need to try our 45 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • KB B-Stance Straight Leg Deadlift
  • Circuit 2
  • Assissted Single Leg KB Straight Leg Deadlift
  • KB Single Leg Straight Leg Deadlift
  • Circuit 3
  • Offset KB Staggered Stance Straight Leg Deadlift
  • KB Walking Deadlift

Circuit 1

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.

Circuit 2

Complete this round 3 times.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

Follow these cues to perform Assissted Single Leg KB Straight Leg Deadlift correctly:

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

KB Single Leg Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 3

Complete this round 3 times.

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.

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.

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This workout was made by Sean Klein

Sean Klein

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