All you need is one heavy kettlebell to build strength, power and functional core strength with this four-move workout

This workout from Peloton instructor Jermaine Johnson demonstrates the versatility of kettlebell training.

It unites classic compound moves that involve multiple joints and muscle groups to build strength with a ballistic exercise to develop raw power and a unilateral lift to challenge core stability.

Each move has been selected to complement the next if all you have is a heavy kettlebell—anywhere from 16-28kg (35-62lb).

“The goblet squat will build strong quads and glutes, while reinforcing good squat posture,” Johnson tells Fit&Well.

The deadlift and kettlebell swing will target the posterior chain of the hamstrings, glutes and lower back, building strength and power.

“The dynamic element of the kettlebell swing will also improve your cardiovascular conditioning,” says Johnson.

Lastly, the one-sided suitcase carry makes use of the heavy weight to “build grip, core strength and real-life functional resilience”.

How to do this heavy kettlebell workout

Perform this workout as straight sets, resting as needed between sets.

Johnson recommends warming up with one minute each of the world’s greatest stretch, bodyweight squats, glute bridges and hip openers (from standing, bend one knee and lift it to hip height, then move it out to your side, then reverse the motion back to the start).

1. Goblet squat

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Sets: 4 Reps: 8-10

• Stand with your feet hip-width apart, cupping the kettlebell in your palms with your fingers pointing up and the handle pointing down.
• Bend your knees and push your hips back to lower.
• Keep the weight close to your chest and torso facing forward.
• Extend your knees and drive your hips forward powerfully to stand.

Johnson says: “A common mistake is allowing the weight to pull you forward, resulting in your body collapsing forward, or letting your knees cave in. So keep the bell close to your body and knees wide apart.”

2. Deadlift

Sets: 3-4 Reps: 8-10

• Stand over the kettlebell with feet hip- or shoulder-width apart (wider will require greater mobility, but means you don’t have to lift the weight as far).
• Hinge at your hips and reach down to grasp the kettlebell handle with an overhand grip, palms facing you.
• Bend your knees slightly to sit your hips back and lift your chest to face forward—you should feel your hamstrings take the strain.
• Push the floor away with your feet and drive your hips forward powerfully to stand.
• Squeeze your glutes hard at the top of the lift, then slowly reverse the movement to lower the weight to the floor.

Johnson says: “Avoid rounding your back or bending your knees so far that you turn this lift into a squat. Instead, focus on keeping your spine long, hinging from the hips and pushing the floor away.”

3. Kettlebell swing

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Sets: 4 Reps: 15-20

• Stand with your feet just wider than hip-width apart and the kettlebell slightly in front of you.
• Hinge at your hips as you reach down and grasp the handle with an overhand grip, palms facing you.
• Bend your knees slightly to sit your hips back and load your hamstrings.
• Engage your core then pull the weight toward you to swing it between your legs behind you.
• Drive your hips forward and stand up straight, generating the momentum to swing the kettlebell to chest height, keeping your arms extended.
• Control the descent of the kettlebell and allow it to swing between your legs, going straight into the next rep.

Johnson says: “As with the deadlift, avoid squatting the swing. Instead, remember to hinge at your hips. On the upward swing, focus on an explosive hip drive and keeping your arms relaxed.”

4. Suitcase carry

Sets: 3-4 Distance: 20-30m each side

• Stand side on to the kettlebell, hinge at your hips and bend your knees slightly to reach down to grasp the handle with one hand.
• Keep your chest facing forward, core engaged and shoulder blades retracted to brace your body for the weight.
• Now drive through your heels to lift the kettlebell into position, as if holding a suitcase by your side.
• Fighting the pull of the weight, stand tall and walk forward, or in a figure of eight, to cover 20 to 30 meters.
• Place the kettlebell back on the floor, then repeat on the other side.

Johnson says: “Avoid rushing or letting the weight pull you off balance. Instead, brace your core and walk tall. If you need to set the weight down, do so, give yourself a couple of breaths, then go again until you cover the target distance.”