Free workout · Ladders
Kettlebell Ladder Workout: Two One-Bell Ladders
A kettlebell ladder changes the reps at every step. This workout runs a descending ladder of swings and goblet squats (10, 8, 6, 4, 2) and then an ascending ladder of presses and push-ups (1 to 5), with one kettlebell, in about 30 minutes including the warm-up and cool-down.
By Trevor Shan · Founder & head coach · Updated
Two ladders · About 30 minutes total · One kettlebell
How this workout works
A ladder is untimed: you work through each step in order and rest as needed between steps. Ladder 1 starts heavy on reps and gets easier; Ladder 2 starts with one rep and builds to five.
In total you will do 30 swings, 30 goblet squats, 15 presses on each arm, and 15 push-ups. Rest for about 2 minutes between the ladders.
1. Warm-up — 4 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Windshields60 seconds
2. Ladder 1 — swings and goblet squats, 10 down to 2
Do 10 swings, then 10 goblet squats. Rest briefly, then do 8 of each, then 6, 4, and 2. Rest about 2 minutes when you finish.
| Movement | Reps at each step |
|---|---|
| Two-hand swing | 10, 8, 6, 4, 2 (30 total) |
| Goblet squat | 10, 8, 6, 4, 2 (30 total) |
3. Ladder 2 — presses and push-ups, 1 up to 5
Press once with each arm, then do 1 push-up. Then 2 presses each arm and 2 push-ups, and so on up to 5. Keep the bell in the rack between the presses on each side.
| Movement | Reps at each step |
|---|---|
| Single-arm press | 1, 2, 3, 4, 5 each arm (15 per arm) |
| Push-ups | 1, 2, 3, 4, 5 (15 total) |
4. Cool-down — 3 minutes
One round. Complete each movement for 60 seconds.
- 1.Down Dog60 seconds
- 2.Updog60 seconds
- 3.Straddle60 seconds
Move within a comfortable range without pain.
Your result and next session
Time both ladders. When you can finish them with short, steady rests, start Ladder 1 at 12 instead of 10, or take Ladder 2 up to 6. Keep the press ladder at a weight you control for 5 reps.
Frequently asked questions
What is a ladder in kettlebell training?
A ladder is a set of steps where the reps change at each step. An ascending ladder adds reps (1, 2, 3...), a descending ladder removes them (10, 8, 6...). The workout tells you the start, the end, and the movements at each step.
How much should I rest between steps?
As little as you need to keep the next step clean. Early steps in Ladder 1 and late steps in Ladder 2 are the hardest, so rest longer there.
Can I do ladders with two kettlebells?
Yes. Trevor's ladder lesson uses a double-kettlebell clean and squat. This written version uses one bell so you can do it with the kettlebell you already have.
Ladders, timed circuits, and a plan
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
The Kettlebell Body app tracks each step of a ladder and plans four workouts a week through the eight-week Foundation program.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
Open Kettlebell Body →
