One Kettlebell

@austinhaslam

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Promoted product

Kettlebell Training Programhttps://fitdadcompany.com/#programs ↗

Why it worked

The video effectively targets a specific demographic (busy dads) with a time-efficient workout solution, offering a clear call to action for a free trial, which is a strong incentive for engagement.

Summary

This video demonstrates a 20-minute, beginner-friendly kettlebell workout designed for busy dads. It features a circuit of six exercises: bent-over rows, goblet squats, thrusters, gravediggers, curl + horizontal press, and kettlebell swings, with the goal of completing as many rounds as possible. The creator offers a free week of training via direct message for those who send the word "Complex".

Structure

1Introduction to the workout concept
2Demonstration of Bent-Over Rows
3Demonstration of Goblet Squats
4Demonstration of Thrusters
5Demonstration of Gravediggers
6Demonstration of Curl + Horizontal Press

Original caption

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. One kettlebell. 6 movements. 20 minutes. This full-body complex trains strength, muscle, power and conditioning without wasting time moving between machines. 20-MIN AMRAP 10 Bent-Over Rows 10 Goblet Squats 10 Thrusters 10 Gravediggers 10 Curl + Horizontal Press 10 KB Swings Complete as many quality rounds as possible in 20 minutes. Rest when needed, but the clock keeps running. Don’t sprint round one. Find a pace you can sustain and keep your reps clean as fatigue builds. COACHING CUES BENT-OVER ROW: Hinge, brace and pull toward your lower ribs. Control the bell back down. Build your lats, upper back, biceps + grip. GOBLET SQUAT: Bell tight to your chest, whole foot planted and sit between your hips. Drive the floor away. Quads, glutes + core. THRUSTER: Squat, then aggressively drive through the floor and send the bell overhead. Legs start it. Core transfers it. Arms finish it. GRAVEDIGGER: Take a wide sumo stance and drop the bell between your legs. Drive through the floor to stand as you guide the bell directly overhead into the pullover. Control the bell behind your head without letting your ribs flare or lower back arch. Legs create the force. Upper body guides the bell. Core connects everything. CURL + HORIZONTAL PRESS: Curl to your chest, then press straight out. Stay tall and brace hard as the bell moves away from you. Biceps, chest, shoulders + core. KB SWING: Hinge—don’t squat. Snap your hips and let the bell float. Don’t lift the bell. Launch it. Your glutes and hamstrings create explosive hip power while your core and lats control the bell. Six movements that challenge your body through pulling, squatting, pressing, full-body strength, core stability and explosive hip power. Save this workout and see how many quality rounds you can complete. Get lean, strong & athletic without spending hours in the gym. #functionalfitness #fullbodyworkout #kettlebellworkout #homeworkouts #kettlebelltraining

More from @austinhaslam

On-screen text

One Kettlebell 20 Minutes AMRAP Beginner Friendly Save For Later ✅ 10 Bent Over Rows Start each round with 10 bent over rows to build resilient lats and upper back Brace your core and pull the kettlebell towards your ribs 10 Goblet Squat bring it up to chest height and we're dropping into 10 squats Focus on full range of motion for each of these reps and do not forget to breathe because the next two movements are going to severely challenge both your legs and your lungs 10 Thrusters Move directly into 10 thrusters Your quads and glutes movement with the goblet squat, your core transfers the force and your shoulders triceps finish it overhead Finish with your biceps ears each rep It was sneaky of me to thrusters right after goblet squats, but that was We're building work capacity and legs that do not But our legs are not done yet 10 Gravedigger move into 10 Gravediggers Think sumo squat plus a pullover Take a wide sumo stance with your toes slightly turned out, drop into the squat and the kettlebell down your legs then drive through the floor to stand using your hips to create momentum as you guide the bell up and directly overhead into the pull Your core should be through each of these reps Try not to arch your And I would have said Gravediggers was where my wheels fell off every round but I'd be lying. It was the curl plus a press We're doing 10 reps My heart rate was roof and my grip strength was severely struggling during these movement we've done so far, brace core before you start each rep, curl the kettlebell up To your chest and then press We're targeting our and our biceps with the curl shoulders, and our triceps help control the horizontal press out people as you press the kettlebell out, it moves further away your body, right? If the kettlebell was a lever, it's getting longer meaning that your core work significantly harder to keep you from folding forward or overextending Spark notes, the further belt gets from your harder your trunk and has to fight to keep you stable your grip finally finds drop that bell down and heading into our last movement, which is ten Swings This is a hinge, not a squat. those hips and squeeze kettlebell float to shoulder height rep Think jump without leaving the ground Your glutes and generate explosive hip extension while your your lats control the and just like that You Just Completed 1 Round 🥵 Complete As Many Rounds As Possible In 20 Minutes ✅ Rest as needed between rounds but that timer is ticking The goal is to do as many rounds as possible in 20 minutes Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training 😎 If you're looking to get into kettlebell training but just don't know where to start send me a message with the word

Transcript

to get in the best shape of your life. All you need is one kettlebell, 20 minutes, AMRAP, as many rounds as possible. If you're a busy dad trying to stay lean, strong, and athletic without spending hours in the gym, this is the workout you should be saving. 10 Bent Over Rows. Start each round with 10 bent over rows to build resilient lats and upper back. Brace your core and pull the kettlebell towards your ribs. 10 Goblet Squat. Bring it up to chest height and we're dropping into 10 squats. Focus on full range of motion for each of these reps and do not forget to breathe because the next two movements are going to severely challenge both your legs and your lungs. 10 Thrusters. Move directly into 10 thrusters. Your quads and glutes. Movement with the goblet squat, your core transfers the force and your shoulders, triceps finish it overhead. Finish with your biceps by your ears each rep. It was sneaky of me to put thrusters right after goblet squats, but that was intentional. We're building work capacity and legs that do not. But our legs are not done yet. 10 Gravedigger. Move into 10 Gravediggers. Think sumo squat plus a pullover. Take a wide sumo stance with your toes slightly turned out, drop into the squat and the kettlebell down your legs, then drive through the floor to stand using your hips to create momentum as you guide the bell up and directly overhead into the pull. Your core should be through each of these reps. Try not to arch your. And I would have said Gravediggers was where my wheels fell off every round, but I'd be lying. It was the curl plus a press. We're doing 10 reps. My heart rate was through the roof and my grip strength was severely struggling during these movement we've done so far, brace core before you start each rep. Curl the kettlebell up to your chest and then press. We're targeting our and our biceps with the curl, shoulders, and our triceps help control the horizontal press out. People as you press the kettlebell out, it moves further away your body, right? If the kettlebell was a lever, it's getting longer meaning that your core work significantly harder to keep you from folding forward or overextending. Spark notes, the further belt gets from your harder your trunk and has to fight to keep you stable. Your grip finally finds drop that bell down and heading into our last movement, which is ten Swings. This is a hinge, not a squat. Those hips and squeeze. Kettlebell. Float to shoulder height rep. Think jump without leaving the ground. Your glutes and generate explosive hip extension while your your lats control the. And just like that, you completed 1 round. Complete As Many Rounds As Possible In 20 Minutes. Rest as needed between rounds, but that timer is ticking. The goal is to do as many rounds as possible in 20 minutes. Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training. If you're looking to get into kettlebell training but just don't know where to start, send me a message with the word "Complex" and I'll send you a free week of training. Follow For More. Stay strong and follow for more.