60 minute intermediate hamstring workout with kettlebells and a resistance band at home

Here's everything you need to try our 60 minute intermediate hamstring workout with kettlebells and a resistance band 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
  • Offset KB Staggered Stance Straight Leg Deadlift
  • KB Staggered Stance Straight Leg Deadlift
  • Banded Extensions
  • Circuit 2
  • KB Deadlift
  • KB B-Stance Straight Leg Deadlift
  • KB Suitcase Deadlift
  • Circuit 3
  • Single Arm KB Deadlift in Wide Stance
  • Offset KB Walking Deadlift

Circuit 1

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 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.

Banded Extensions

Complete 16 repetitions

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

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.

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.

KB Suitcase Deadlift

Complete 7 repetitions

The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement.

Benefits of KB Suitcase Deadlift

The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body.

How To Do KB Suitcase Deadlift

  1. Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body.
  2. Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern.
  3. Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern.
  4. Keep your weight in the mid-foot throughout the movement.
  5. Come back to the starting position, with shoulders square and hips square to finish the repetition.

Coaching Tips For KB Suitcase Deadlift

Follow these cues to perform KB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

Circuit 3

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.

Offset KB Walking Deadlift

Complete 8 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.

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This workout was made by Sean Klein

Sean Klein

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