FSHP Academy
Functional & Group Training — all lessons

Principles

Overview of functional training principles and conceptsBenefits of functional training for diverse populationsEquipment used in functional trainingFour basic foundations of human movementFundamental movement patterns: push, pull, squat, hingeScience behind functional and constructive trainingDetermining intensity for functional exercise

Functional Workouts by Equipment

Body weight, bands and pulleysDumbbells and kettlebellsMedicine and stability ballsAgility ladder, hurdles and battle ropes

Functional & Group Program Design

Designing functional and group training programmesManipulating training variablesPeriodisation cycles for functional training

Functional workout with dumbbells and kettlebells

Using dumbbells and kettlebells for unilateral strength, carries and ballistic power — technique for swings, cleans, get-ups and goblet squats, with progressions.

Intermediate Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Use dumbbells for unilateral and asymmetric loading
  • Teach the kettlebell swing, goblet squat and Turkish get-up
  • Distinguish ballistic from grind movements
  • Programme a dumbbell and kettlebell session

Before this lesson

Why this matters

Dumbbells and kettlebells are versatile, compact and ideal for unilateral strength, carries and power. Their handles and offset masses create different challenges from barbells.

Dumbbells

  • Unilateral work — split squats, single-arm rows and presses expose and address side differences.
  • Offset loading — one dumbbell (suitcase carry, single-arm press) challenges trunk stability.
  • Free movement path — shoulders and wrists move naturally, often more comfortable than barbells.

Kettlebells

CategoryExamplesCharacter
BallisticSwing, clean, snatchFast hip extension, power
GrindGoblet squat, press, Turkish get-upSlow, controlled strength
CarryRack, suitcase, overheadTrunk and shoulder stability

In a randomised trial, six weeks of kettlebell swing training improved maximal and explosive strength [lake2012].

Teaching the swing

  1. Hinge with a dowel → 2. Deadlift the kettlebell → 3. “Hike” the bell back between the legs → 4. Snap the hips to float the bell to chest height, arms relaxed → 5. Let it fall back, hinge and repeat. Cue: “hips, not arms”.

Common mistakes and misconceptions

Case study

A sprinter adds two weekly swing sessions (8 × 10 heavy swings) in the general preparation phase as a hip-power stimulus that is easy on the knees; CMJ improves alongside the main strength programme.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Kettlebell swing technique

StrongFirst (search)

You will understand: swing set-up and execution

Why: Specialist kettlebell organisation.
Practical demo needs verification — opens a YouTube search

Turkish get-up step by step

kettlebell coaches (search)

You will understand: each phase of the get-up

Why: Detailed demonstration.

Knowledge check

Knowledge check · 0/5

1. The kettlebell swing is primarily a…

Answer B. Arms guide; hips power the bell.

2. Lake & Lauder (2012) found kettlebell swing training…

Answer B. Gains comparable to jump squat training in that study.

3. A suitcase carry challenges…

Answer B. The offset load requires trunk control.

4. Which is a “grind” kettlebell exercise?

Answer C. Grinds are slow and controlled.

5. Before teaching the swing, a client should be able to…

Answer B. The swing is a hinge.

Short-answer & application questions

  1. Write a progression from hip hinge to kettlebell swing.
  2. Design a 30-min dumbbell-only full-body workout.
  3. List common swing faults and cues.

Key takeaways

  • Dumbbells allow independent limb loading and asymmetric (offset) challenges.
  • Kettlebell ballistics (swing, clean, snatch) are hip-hinge power movements; grinds are slow strength movements.
  • Kettlebell swing training has improved maximal and explosive strength in a randomised trial.
  • Teach the hinge before the swing.

Connected topics

performance enhancement

Foundations and basics of kettlebell training

performance enhancement

Types of kettlebell movement: ballistics and grinds

biomechanics

Force, rate of force development and the stretch-shortening cycle

References

  1. Lake JP, Lauder MA (2012). Kettlebell swing training improves maximal and explosive strength. Journal of Strength and Conditioning Research, 26(8):2228–2233. RCT check pending
  2. Boyle M (2016). New Functional Training for Sports (2nd ed.). Human Kinetics. Textbook check pending
  3. Haff GG, Triplett NT (eds) (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics / NSCA. Textbook check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.