Single Kettlebell Back & Bicep Workout: Pull, Deadlift, Swing for Strength | Day 43 | 90-Day Program

WEEKLY SCHEDULE
This program is 5 workouts per week with 2 rest days. You can choose when to take your rest days based on your schedule.
Ideal setup: Train 5 consecutive days, rest 2 days (like Mon-Fri training, Sat-Sun rest).
Or spread them out: Train 2-3 days, rest 1 day, train remaining days, rest 1 day.
Just follow the workout order (Day 1, 2, 3, 4, 5) and make sure you get 2 full rest days each week. Recovery is essential for gains!

TIMESTAMPS (CLICK TO JUMP)
00:15 - Gorilla Row (3 Sets)
04:46 - Deadlift Two-Hand (3 Sets)
11:28 - Swing Two-Hand (3 Sets)
16:03 - Ballistic Row (3 Sets)
19:18 - Hammer Curl (3 Sets)
25:02 - Windmill (3 Sets)

Kick off Week 9 with Day 43 of our 90-Day Kettlebell Program. We are officially entering the final third of the journey. This is a "No Talking," follow-along session designed to build a powerful posterior chain and back strength.

Today’s focus is Upper Pull & Hinge. We are moving away from the high-volume grind of Phase 2 and shifting toward explosive power and targeted pulling strength. Prepare to challenge your grip and your hamstrings.

WORKOUT OVERVIEW
Phase: 3 (Power & Hypertrophy - WEEK 1)
Focus: Posterior Chain Power & Upper Body Pulling
Structure: 3 Sets per exercise
Rest: 30s between sets | 60s between exercises
Equipment: Single Kettlebell

EXERCISE BREAKDOWN
Gorilla Row (12 Reps Each Side)
A heavy, grounded row that targets the lats and traps while holding a deep hinge. By keeping the kettlebell on the floor between reps, you can move heavier weight with zero momentum. Great for building a thick back.

Deadlift Two-Hand (20 Reps)
The foundation of the hinge. Focus on driving through the floor and snapping the hips. This high-rep set builds endurance in the glutes and lower back while reinforcing perfect hinge mechanics.

Swing Two-Hand (30 Reps)
The ultimate ballistic movement. We are pushing the rep count to 30 to skyrocket your heart rate and build explosive hip power. Keep the bell high in the "triangle" and snap it forward with your glutes.

Ballistic Row (15 Reps Each Side)
A dynamic variation of the row where you "switch" or release the tension slightly to build hand-eye coordination and explosive pulling power. This keeps the lats under constant, varying tension.

Hammer Curl (15 Reps Each Side)
Targeting the brachialis and forearms. Hold the kettlebell by the handle with a neutral grip. This builds the "thickness" of the arm and improves your grip strength for the heavier lifts.

Windmill (10 Reps Each Side)
A mandatory mobility and stability closer. Stretch the hamstrings while under load and stabilize the shoulder. A crucial move for core integration and injury prevention.

WHO THIS WORKOUT IS FOR
✅ Athletes starting Week 9 of the 90-Day Program
✅ Those looking to improve pulling strength and back definition
✅ Anyone wanting to master the kettlebell hinge and swing
✅ Home fitness enthusiasts focusing on posterior chain health

TIPS FOR SUCCESS
Keep your back flat during Gorilla Rows—don't let your spine round.
In the Swing, remember: it's a hinge, not a squat.
Exhale sharply at the top of every Deadlift and Swing.
On Windmills, keep your eyes on the bell to maintain shoulder alignment.

ABOUT THE 90-DAY PROGRAM
This is Day 43 (Week 9, Day 3) of our comprehensive 12-week kettlebell strength program. We are now in Phase 3, focusing on refining the strength we built and adding explosive power.

Weekly Structure:
Day 1: Lower Body (Squat & Lunge Focus)
Day 2: Upper Body (Push & Arms Focus)
Day 3: Upper Body (Pull & Hinge Focus)
Day 4: Conditioning (Ballistic & Metabolic Focus)
Day 5: Full Body (Strength & Stability Focus)

WHAT YOU'LL NEED
Single Kettlebell (Recommend a challenging weight for rows/swings)
Flat shoes or barefoot for better hinge stability

PROGRESSION NOTES
As you enter Phase 3, notice how your recovery has improved. The weights that felt heavy in Week 1 should now feel like a warm-up. Focus on the quality of the movement—make every swing look identical.

THE 90-DAY CHALLENGE
You have finished 42 days. You are more than halfway to the finish line. Don't stop now.
Subscribe to follow the full 90-day journey.
Save the Playlist to stay on track.
Comment: How are your hands holding up with the increased swing volume?

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