60 Minutes Intermediate Back Workout with Kettlebell
A 60 minutes muscle building workout targeting your back using kettlebell equipment. 5 exercises, 20 total sets, designed for intermediate lifters.
60 Minutes
Duration
20
Total Sets
8-12 reps
Rep Range
~840
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set up in a push-up position with hands gripping two kettlebells, feet wider than shoulder width.
- Shift your weight onto one arm, then row the opposite kettlebell to your hip.
- Keep your hips level — do not rotate or let the non-working side dip.
Advanced movement — prioritize form over weight.
Form cues
- Start in a hike position with the kettlebell behind you and one hand on the handle.
- Drive your hips forward explosively to swing the bell upward.
- As the bell reaches face height, punch your hand through the handle to lock out overhead.
Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
Form cues
- Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
- Hinge at the hips to grab the kettlebell, hiking it back between your legs.
- Explosively drive your hips forward to swing the kettlebell to chest height.
Stand over the kettlebell with feet wide and toes turned out.
Form cues
- Stand over the kettlebell with feet wide and toes turned out.
- Hinge at the hips and grip the kettlebell handle with both hands.
- Drive through your heels and push the floor apart as you stand up.
Finish strong — take the last set close to failure.
Form cues
- Stand over the kettlebell with feet shoulder-width apart.
- Hinge at the hips and bend your knees to grab the handle with both hands.
- Brace your core, flatten your back, and stand up by driving through your heels.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.