35 Minute Full Body Kettlebell Workout Plan for Strength & Power

Kettlebell deadlifts are a powerful and versatile full-body movement that deliver incredible benefits, from muscle building and fat burning to improved posture and core strength. If you’re short on time but still want an intense and effective workout, a 35-minute full-body kettlebell deadlift workout is a perfect solution.

Unlike traditional gym-based routines, kettlebell workouts can be done almost anywhere, making them ideal for home training. This blog post breaks down a detailed 35-minute kettlebell deadlift workout plan that targets every major muscle group — with an emphasis on posterior chain strength, metabolic conditioning, and functional movement.

Benefits of Kettlebell Deadlift Workouts

Full-Body Muscle Engagement

Kettlebell deadlifts engage the hamstrings, glutes, back, core, forearms, and traps. When done with proper form, they deliver an intense total-body workout in a compact movement.

Improves Functional Strength

Deadlifts mimic the real-life motion of lifting objects from the ground. They train you to move safely and efficiently while building practical strength for daily activities and athletic performance.

Increases Core Stability

The deadlift challenges the deep stabilizing muscles of the core, especially when using a single kettlebell (which demands anti-rotation control).

Enhances Grip and Forearm Strength

Kettlebell handles are thick, which requires more grip activation than barbells or dumbbells. This helps develop stronger forearms and improves grip endurance.

Elevates Fat Burning & Metabolic Rate

Compound movements like the kettlebell deadlift increase calorie expenditure during and after the workout through EPOC (excess post-exercise oxygen consumption). This leads to more fat burned even after the session ends.

Equipment Needed For Kettlebell Deadlift Workout

• One or two kettlebells (choose a moderate to heavy weight you can lift for 8–12 reps)
• Yoga mat or exercise surface
• Timer or stopwatch
• Towel and water bottle

Who Should Do This Workout?

This 35-minute kettlebell deadlift routine is great for:

• Beginners wanting to learn foundational lifting
• Intermediate lifters looking for conditioning and strength gains
• Athletes wanting to enhance power and balance
• Home exercisers with minimal equipment

Always consult your doctor before starting a new exercise program.

Structure of the 35-Minute Kettlebell Deadlift Workout Plan

• Warm-Up: 5 minutes
• Main Workout: 25 minutes (strength + conditioning)
• Finisher: 3 minutes
• Cool Down: 2 minutes

5-Minute Dynamic Warm-Up

A proper warm-up improves blood flow and reduces injury risk. Repeat the following circuit twice:

• Bodyweight Good Mornings – 15 reps
• Hip Bridges – 15 reps
• Jumping Jacks – 30 seconds
• Kettlebell Halo (light KB) – 10 each direction
• Air Squats – 10 reps

25-Minute Full-Body Kettlebell Deadlift Workout

Format:

• 5 circuits
• Each circuit contains 3 exercises
• Perform 3 sets per circuit
• Rest: 30 seconds between sets, 60 seconds between circuits

Circuit 1: Posterior Chain Activation

1. Kettlebell Conventional Deadlift (Double KB or Heavy Single)

Reps: 10–12
Focus: Glutes, hamstrings, lower back
Tip: Keep chest tall, hinge from hips, engage lats.

2. Bent-Over Row with Kettlebell

Reps: 8–10 each arm
Focus: Lats, traps, biceps
Tip: Maintain flat back, drive elbow toward hip.

3. Kettlebell Romanian Deadlift Workout (RDL)

Reps: 12
Focus: Hamstring isolation, glutes
Tip: Lower kettlebell to shin level, avoid rounding spine.

Circuit 2: Core & Balance Strength

1. Single-Leg Deadlift (Bodyweight or Light KB)

Reps: 8 each leg
Focus: Glutes, hamstrings, ankle stability
Tip: Keep hips square and hinge slowly.

2. Kettlebell Suitcase Deadlift Workout

Reps: 10 each side
Focus: Core anti-rotation, obliques, glutes
Tip: Resist leaning, maintain neutral spine.

3. Kettlebell Russian Twist

Reps: 20 (10 each side)
Focus: Obliques, core
Tip: Keep spine tall, twist from the rib cage.

Circuit 3: Conditioning & Fat Burn

1. Kettlebell Sumo Deadlift High Pull

Reps: 12
Focus: Quads, glutes, shoulders, heart rate
Tip: Explode up from hips and pull elbows high.

2. Kettlebell Clean to Deadlift Workout

Reps: 8–10
Focus: Explosive hips, full-body control
Tip: Keep clean smooth, reset to deadlift every time.

3. Kettlebell Jump Deadlifts

Reps: 10
Focus: Power, conditioning
Tip: Soft landings, controlled explosiveness.

Circuit 4: Push-Pull Combo

1. Deadlift into Overhead Press

Reps: 10
Focus: Glutes, shoulders, core
Tip: Drive through heels and lock out arms overhead.

2. Kettlebell Front Squat

Reps: 12
Focus: Quads, glutes, core
Tip: Elbows high, chest proud.

3. Renegade Row with Deadlift

Reps: 8 each side
Focus: Upper back, abs, arms
Tip: Tight core, avoid hip sway.

Circuit 5: Core & Posterior Burnout

1. Kettlebell Swing

Reps: 20
Focus: Hip drive, glutes, hamstrings, conditioning
Tip: Snap hips, don’t squat.

2. Deadlift Hold (Isometric)

Time: 30 seconds
Focus: Core, glutes, grip
Tip: Brace entire body, avoid shrugging.

3. Dead Bug with Kettlebell Overhead

Reps: 10
Focus: Deep core, anti-extension
Tip: Keep low back pressed into floor.

3-Minute Finisher: Explosive Deadlift Workout Challenge

Perform the following in AMRAP (as many rounds as possible) format:

• 10 KB Deadlifts
• 8 Kettlebell Jump Deadlifts
• 6 KB High Pulls
• 4 KB Swings
• 2 Deadlift Hold (10-sec)

Push for maximum effort while maintaining good form.

2-Minute Cool Down & Stretch

Cooling down allows the body to recover gradually. Try:

• Child’s Pose – 30 seconds
• Hamstring Stretch (Seated) – 30 seconds each leg
• Hip Flexor Stretch – 30 seconds each side
• Thoracic Rotation (lying down) – 30 seconds per side

Tips for Success with Your Kettlebell Deadlift Workout

Track Your Progress

Keep a workout log to track sets, reps, and kettlebell weight. Progressive overload is key.

Focus on Form First

Master technique before increasing load. Deadlifts require precision to avoid injury.

Breathe With Control

Inhale during the lowering phase, exhale forcefully during exertion. Bracing the core improves strength and safety.

Stay Consistent

For optimal results, perform this routine 2–3 times per week. Combine with cardio and mobility work.

Common Mistakes to Avoid With Kettlebell Deadlift Workout

• Rounding the Back: Always keep a neutral spine.
• Lifting With Arms: The power should come from the hips, not your arms.
• Overreaching: Don’t sacrifice form to lift heavier — technique always comes first.
• Skipping Warm-Up/Cool Down: This increases injury risk and limits performance.

Modifications for Beginners and Advanced Lifters

For Beginners:

• Use lighter weights or bodyweight for single-leg movements.
• Focus on just 3 circuits instead of 5.
• Add more rest time between sets.

For Advanced:

• Use double kettlebells where possible.
• Add resistance bands to the deadlift for more tension.
• Shorten rest times for greater metabolic intensity.

Nutrition & Recovery Tips For Kettlebell Deadlift Workout

• Post-Workout Fuel: Eat a protein-rich meal with some carbs to replenish and recover.
• Hydration: Stay hydrated before, during, and after training.
• Sleep: Aim for 7–9 hours per night to allow muscle repair and fat loss.
• Mobility Work: Incorporate foam rolling and stretching on rest days.

Why This 35-Minute Kettlebell Deadlift Workout Works

This 35-minute kettlebell deadlift workout isn’t just about lifting heavy — it’s about training smart, targeting all muscle groups, and building a foundation of strength and power that translates into real-world movement and fat loss.

Whether you’re working out at home or in a gym, this routine provides an efficient, scalable, and effective training plan that fits into even the busiest schedule. By combining strength and cardio elements through the deadlift and its variations, you’ll improve your functional fitness, burn calories, and feel stronger after every session.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!