45 minute intermediate hamstring workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute intermediate hamstring workout with kettlebells and a resistance band. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Away from Body KB Straight Leg Deadlift
  • Circuit 2
  • Wide Stance KB Straight Leg Deadlift
  • Circuit 3
  • Single Arm KB Deadlift in Wide Stance
  • KB Staggered Stance Straight Leg Deadlift
  • KB Deadlift

Circuit 1

Complete this round 3 times.

Away from Body KB Straight Leg Deadlift

Complete 8 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

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.

Wide Stance KB Straight Leg Deadlift

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance KB Straight Leg Deadlift

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

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

Circuit 3

Complete this round 3 times.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

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

Buy Kettlebells
Secondary
Lower Body
Hinge

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.

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This workout was made by Sean Klein

Sean Klein

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