You can build strength, muscle and power with the 7-7-7 workout method using this kettlebell workout. That means seven moves, seven sets and seven reps using just one set of kettlebells.
Kettlebell workouts are efficient and effective strength and conditioning tools. In the kettlebells versus dumbbells debate, kettlebells offer the most range of motion, meaning you can move more naturally and freely while building functional strength and boosting mobility.
Research from the Journal of Human Kinetics suggests that kettlebells can help build neuromuscular power, strength, core stability, balance and coordination. And you can get creative with them too, programming kettlebell flows, ladder workouts and more without taking up any space in the gym or at home.
Which brings me on to my favorite 7-7-7 kettlebell workout for ultimate strength and power — here’s what to do.
Watch: 7-7-7 kettlebell workout
Before we get started, I want you to double up on your kettlebells, which means dual loading (one kettlebell in each hand). If you’re a kettlebell beginner, start with one weight if you prefer, or load light. For advanced kettlebell exercisers, consider two heavy weights, as your rep count is low.
1. Kettlebell thruster
Kettlebell thrusters combine a squat and overhead press, strengthening your entire body, including your legs, glutes, core, arms, shoulders and chest. You can develop leg power and core stability with this kettlebell exercise, as well as build endurance.
Seven reps and seven sets are bound to get your engine working over time, so pick a weight that you can maintain for the full number of sets.
- Here's how to do kettlebell thrusters
2. Kettlebell gorilla row
Kettlebell gorilla rows hit the back and biceps while activating your hips, glutes, quads and hamstrings with a unique leg position. To do it, you'll sit into a wide squat and hinge slightly forward at the hips. Your chest will be parallel to the ground, which means you're working against gravity to row the weight.
Squeeze your back muscles as you draw your elbow backs, and keep them close to your body.
3. Kettlebell suitcase deadlift
Deadlifts emphasize the back body, including the lower back, glutes and hamstrings, known as the posterior chain. It's also a neat way to build a stronger core and recruit your hip flexors because it's a hip hinge exercise.
This variation involves lifting the weights from the ground outside of your legs, like picking up a suitcase back when they didn't have wheels. It's more quad-dominant and will also test your grip when using heavier weights. Try to sit your hips back and lift your chest to avoid turning this move into a squat.
4. Kettlebell swing
Kettlebell swings are arguably the most well-known of the kettlebell exercises, and I'd say learning this exercise is foundational. It builds a stronger core and improves power output by recruiting your fast-twitch muscle fibers.
Your core and hips (it's also a hip hinge movement) aren't the only muscle groups working; the muscles along your posterior chain (as mentioned above) will also be active, and most people feel a stretch along the back of the body, especially the hamstrings.
Swings build full-body strength and power, but they also require endurance when working at heavier loads and higher rep ranges. Aim to take the weight out of your arms and snap your hips forward as you drive the movement through your core. Again, this isn't a squat, so try to avoid excessively bending your knees.
5. Push-up
Push-ups are a foundational upper-body strength exercise focused on your triceps, the fronts of your shoulders (the anterior deltoids) and pecs. Your core works to keep you stable, but it's not a core exercise.
You can place your knees on the ground for extra support or perform these on your toes. For an extra challenge, grip a kettlebell in each hand and perform a deficit push-up, which means lowering your chest past the kettlebells to the ground, increasing the work rate on your shoulders, and pushing muscles through a greater range of motion.
6. Kettlebell butterfly sit-up
Butterfly sit-ups are primarily a weighted abs exercise, but the open leg position stretches your groin and inner thighs. It also takes most of the weight out of your hip flexors, putting all the work back into your core muscles.
If you find that your hips take over during sit-ups, perhaps through limited mobility or a lack of core engagement, then the butterfly sit-up might be better for you.
Focus on fully lowering your back to the ground with every rep, then using your exhale to sit all the way upright, clutching the weight close to your chest at all times.
7. Burpee
The burpee needs no introduction, but let's dive in anyway. Burpees are a full-body conditioning exercise performed either by jumping back into a plank position or fully lowering the chest to the ground with every rep.
I see many people miss out the jump at the end, so ensure your feet leave the ground as you stand, unless you're working with an injury that prevents you from jumping.
Rather than rushing through the reps, you'll find it less gassy if you control them and move consistently rather than with speed. It's a tip that has helped me double my burpee reps on many occasions during spicy HIIT workouts.
- How to do a burpee with proper form
What is the 7-7-7 kettlebell workout?
Complete seven reps of each of the seven exercises, then take a very brief rest at the end of the round. Complete seven rounds, or sets, and you're finished. If you want to repeat the 7-7-7 kettlebell workout, I recommend setting a timer and competing to beat your time score each time, or working against a time cap.
I wouldn't rest for more than 20 seconds, and try to save your rest period for the end of the set rather than during exercises.
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