LIVE TIMER READY 20 Workouts Loaded

Forge Iron Strength.
Train Live. Export PDFs.

Access professional, free kettlebell blueprints. Build bespoke training routines, track your sessions with an immersive, audio-synthesized interval timer, and export print-ready branded PDFs instantly.

Browse Workouts Design & Train Live

Interactive Audio Timer

Run sessions directly in-browser with synthesized retro gym chimes & buzzers.

Dynamic PDF Compiler

Generate print-ready layouts with custom notes, guidelines, and repeated headers.

8+ Preloaded Programs

Train legendary templates like Simple & Sinister and Armor Building Complex.

Workout Database

Search and filter the curated database of routines, from minimalist strength formulas to intense fat burners.

Min: 15 Mins Max: 50 Mins
20 Workouts Available

Unlimbering the kettlebells...

Custom Workout Planner

Design a bespoke kettlebell routine, structure warm-ups, compile core blocks, and instantly export it as a branded PDF sheet.

Workout Settings

Add Exercises

LIVE PREVIEW SHEET

My Custom Iron Flow

Level: Intermediate
Goal: Conditioning
Duration: 30 mins
Bells: Single Kettlebell

Create your own customized kettlebell workout by adding exercises from the panel. Once compiled, download it as a gorgeous PDF sheet to bring to your garage or gym!

Phase 1: Warm-up

Exercise Dosage Instructions
No warm-up exercises added yet. Use the planner panel to insert some.

Phase 2: Main Conditioning

Exercise Sets Reps/Time Notes / Rest
No main exercises added yet. These form the core of your session!

Phase 3: Cool-down & Mobility

Exercise Dosage Stretch Focus
No cool-down movements yet. Crucial for joint recovery.

Essential Form Guides

Safety is paramount when working with heavy ballistic loads. Review the visual guides below to master the core movements.

The Hip Hinge & Explosive Swing

The Kettlebell Swing is a dynamic, explosive posterior-chain exercise. It is NOT a squat-and-raise. All the power is generated from the hips, hamstrings, and glutes.

1
Setup: Stand 12 inches behind the bell. Feet shoulder-width apart. Hinge back, grab the handle with both hands, tilt the bell toward you (creating a tripod).
2
The Hike: Hike the kettlebell high between your thighs (like a football center snapping the ball). Keep your spine neutral.
3
The Snap: Drive your feet into the floor, snap your hips forward aggressively, and lock your knees and glutes at the top. The bell should float up to chest level purely on hip momentum.
4
The Plank: At the top of the swing, your body is in an upright standing plank—abs braced, glutes squeezed, shoulders packed down.
Pro Tip: Do not lift the kettlebell with your arms! Your arms act merely as ropes; the hips do 100% of the lifting.
Explosive Hip Extension & Flat Standing Plank

The Turkish Get-Up (TGU)

The Turkish Get-Up is a slow, highly technical choreographic movement that takes you from lying on the floor to standing upright under a locked-out kettlebell, then returning back down. It builds bulletproof shoulders, incredible core stability, and total-body coordination.

1
Roll to Press: Roll onto side, grab kettlebell with both hands. Roll onto back, press bell overhead with active shoulder lock. Bend the knee of the working arm side, foot flat.
2
To the Elbow & Hand: Roll onto the opposite elbow, then push up to the opposite hand, keeping eyes locked on the bell overhead.
3
Sweep the Leg: Lift hips off ground (high bridge) and sweep the straight leg underneath you, landing the knee directly under your hip.
4
Lunge to Stand: Hinge torso upright into a lunge position, align your feet, and drive through the front heel to stand tall. Reverse steps to lie back down.
Vertical Arm Stack & Overhead Eye Lock

The Kettlebell Goblet Squat

The Goblet Squat is the fundamental pattern for deep, lower-body strength and mobility. Holding the kettlebell in front of your chest counterbalances your weight, allowing you to squat with an upright spine.

1
The Grip: Clean the kettlebell up and hold it by the horns (sides of handle) close to your chest. Keep your collarbones wide and shoulders packed down.
2
Footing: Feet slightly wider than shoulder-width, toes flared out slightly (15-30 degrees). Screw your feet into the floor to create hip torque.
3
Descending: Inhale, push your hips back and knees apart, descending between your thighs. Keep your spine perfectly upright, chest tall.
4
Prying at Bottom: Go deep (hips below knees if mobile). Gently push your knees out with your elbows at the bottom of the squat to pry the hips open. Drive back up, exhaling through pursed lips.
Upright Torso & Hips Deep Between Knees