60 minute advanced lower back workout with kettlebells at home

Here's everything you need to try our 60 minute advanced 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Deadlift in Wide Stance
  • Circuit 2
  • Away from Body KB Straight Leg Deadlift
  • Circuit 3
  • KB B-Stance Straight Leg Deadlift
  • Offset KB Walking Deadlift
  • Circuit 4
  • Assissted Single Leg KB Straight Leg Deadlift
  • KB Walking Deadlift

Circuit 1

Complete this round 3 times.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

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.

Circuit 2

Complete this round 3 times.

Away from Body KB Straight Leg Deadlift

Complete 12 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 3

Complete this round 3 times.

KB B-Stance Straight Leg Deadlift

Complete 10 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.

Offset KB Walking Deadlift

Complete 11 repetitions

Coaching Tips For Offset KB Walking Deadlift

Follow these cues to perform Offset 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
  • Keep hips and shoulders square.

Circuit 4

Complete this round 3 times.

Assissted Single Leg KB Straight Leg Deadlift

Complete 9 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 Walking Deadlift

Complete 9 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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