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TRAINING_INDEX // 14_MOVEMENTS

Workouts

Every move you can do with Bolt Bell, animated on a loop with a step-by-step guide. Orange marks the muscles doing the work. Start light, check your plates are locked before every set, and stop if anything hurts.

LOOP // ARMS
01ARMSLEVEL: BEGINNER

Biceps Curl

The classic arm builder. The plate sits off-centre from your grip, so your forearms work to stop the handle tipping on every rep.

MusclesBiceps · Forearms
Set-upTwo Bolt Bells, standing

HOW_TO

  1. Stand tall, feet hip-width apart, a Bolt Bell in each hand with palms facing forward and arms long.
  2. Pin your elbows to your sides and curl the plates up towards your shoulders.
  3. Squeeze at the top for a moment without letting the elbows drift forward.
  4. Lower slowly, taking two to three seconds, until your arms are straight again.
Elbows stay glued to your ribsNo swinging from the hipsControl the plate on the way down

AVOID: Leaning back to heave the weight up. If you have to swing, the load is too heavy.

LOOP // ARMS
02ARMSLEVEL: BEGINNER

Seated Biceps Curl

Sitting takes your legs and hips out of the lift, so the biceps do all the work. Great for strict, controlled reps.

MusclesBiceps · Forearms
Set-upTwo Bolt Bells, bench

HOW_TO

  1. Sit upright on a bench with feet flat, a Bolt Bell in each hand at your sides.
  2. Turn your palms forward and keep your chest tall.
  3. Curl both plates up until your forearms are vertical.
  4. Lower under control to full extension.
Sit tall, don't slumpFull range: straight arm to full squeezeBreathe out on the way up

AVOID: Cutting the range short at the bottom. Let the arm straighten fully each rep.

LOOP // SHOULDERS
03SHOULDERSLEVEL: INTERMEDIATE

One-Arm Shoulder Press

Pressing one side at a time trains the shoulder and makes your core fight to keep you upright.

MusclesShoulders · Triceps · Core
Set-upOne Bolt Bell, standing

HOW_TO

  1. Stand tall holding one Bolt Bell at shoulder height, elbow under the handle.
  2. Brace your stomach and squeeze your glutes.
  3. Press straight up until your arm is locked out beside your ear.
  4. Lower back to the shoulder with control, then switch sides after your set.
Ribs down, no leaning awayPress up, slightly backFree arm out for balance

AVOID: Leaning sideways to finish the rep. Stay square and lighten the load if needed.

LOOP // SHOULDERS
04SHOULDERSLEVEL: BEGINNER

Seated Shoulder Press

A supported press that lets you load the shoulders safely. The back rest keeps your spine in a good position.

MusclesShoulders · Triceps
Set-upTwo Bolt Bells, upright bench

HOW_TO

  1. Sit with your back against an upright bench, Bolt Bells at shoulder height.
  2. Keep your wrists stacked over your elbows.
  3. Press both plates overhead until your arms are straight.
  4. Lower slowly back to shoulder height.
Back stays on the padWrists over elbowsDon't clash the plates at the top

AVOID: Arching the lower back off the bench. Keep your ribs down.

LOOP // SHOULDERS
05SHOULDERSLEVEL: BEGINNER

Front Raise

Isolates the front of the shoulder. The plate's distance from your hand makes even a light load feel challenging.

MusclesFront shoulders
Set-upTwo Bolt Bells, standing

HOW_TO

  1. Stand tall with a Bolt Bell in each hand resting in front of your thighs.
  2. Keep a soft bend in the elbows.
  3. Raise both plates in front of you to shoulder height.
  4. Pause, then lower slowly back to your thighs.
Stop at shoulder heightNo body swingLight load, slow tempo

AVOID: Using momentum from the hips. Keep the rest of the body still.

LOOP // CHEST
06CHESTLEVEL: BEGINNER

Chest Press

A dumbbell-style bench press. Pressing two handles independently evens out left-right strength differences.

MusclesChest · Triceps · Front shoulders
Set-upTwo Bolt Bells, flat bench

HOW_TO

  1. Lie on a flat bench with feet planted, Bolt Bells held above your chest.
  2. Lower the plates to the sides of your chest, elbows at about 45° from your body.
  3. Press back up until your arms are straight over your shoulders.
  4. Keep both sides moving at the same speed.
Shoulder blades pinched togetherFeet drive into the floorElbows 45°, not flared

AVOID: Bouncing the plates off the bottom. Pause briefly, then press.

LOOP // CHEST
07CHESTLEVEL: INTERMEDIATE

Chest Fly

Opens the chest through a wide arc to stretch and squeeze the pecs.

MusclesChest
Set-upTwo Bolt Bells, incline bench

HOW_TO

  1. Lie on an incline bench holding the Bolt Bells above your chest, palms facing each other.
  2. With a slight, fixed bend in the elbows, open your arms out wide.
  3. Lower until you feel a stretch across the chest.
  4. Squeeze the plates back together over your chest.
Keep the elbow bend fixedThink 'hug a tree'Lighter than your press

AVOID: Going too heavy and turning it into a press. Use a load you can control in the stretch.

LOOP // BACK
08BACKLEVEL: BEGINNER

One-Arm Bench Row

A supported row that builds the back one side at a time.

MusclesLats · Upper back · Rear shoulders
Set-upOne Bolt Bell, flat bench

HOW_TO

  1. Put one knee and the same-side hand on a bench, back flat and parallel to the floor.
  2. Hold the Bolt Bell in your free hand with the arm hanging straight down.
  3. Row the plate up towards your hip, leading with the elbow.
  4. Lower all the way down to feel the stretch, then repeat. Switch sides after the set.
Flat back, neck longPull to the hip, not the chestDon't twist the torso

AVOID: Rotating the body to lift the weight. Keep the shoulders square to the floor.

LOOP // BACK
09BACKLEVEL: ADVANCED

Renegade Row

A plank and a row in one. The flat base of the plate gives you a stable platform to push into.

MusclesBack · Core · Shoulders
Set-upTwo Bolt Bells, floor

HOW_TO

  1. Set up in a high plank with your hands on two Bolt Bells and feet wide.
  2. Brace your core and squeeze your glutes.
  3. Row one plate up to your hip while pushing the other into the floor.
  4. Lower with control and alternate sides.
Hips stay levelWider feet = more stablePush the floor away with the support hand

AVOID: Hips rocking side to side. Widen your stance or reduce the load.

LOOP // ARMS
10ARMSLEVEL: BEGINNER

Triceps Kickback

Isolates the back of the arm. The longer lever of the plate makes the lockout work hard.

MusclesTriceps
Set-upOne Bolt Bell, flat bench

HOW_TO

  1. Support yourself on a bench with one hand and knee, back flat.
  2. Hold a Bolt Bell with your upper arm tight to your side, elbow bent at 90°.
  3. Straighten the arm behind you until it's fully locked out.
  4. Return to 90° slowly. Switch sides after the set.
Upper arm stays stillSqueeze at lockoutSlow on the way back

AVOID: Swinging the upper arm. Only the forearm should move.

LOOP // LEGS
11LEGSLEVEL: INTERMEDIATE

Romanian Deadlift

The hip hinge that builds the back of the legs. Holding a Bolt Bell in each hand keeps the load close to your body.

MusclesHamstrings · Glutes · Lower back
Set-upTwo Bolt Bells, standing

HOW_TO

  1. Stand tall with a Bolt Bell in each hand in front of your thighs, knees softly bent.
  2. Push your hips back and let the plates slide down your thighs.
  3. Lower until you feel a strong stretch in your hamstrings, keeping your back flat.
  4. Drive your hips forward to stand tall and squeeze your glutes.
Hips back, not downPlates close to the legsFlat back throughout

AVOID: Rounding the back to reach lower. Stop where your back stays flat.

LOOP // LEGS
12LEGSLEVEL: INTERMEDIATE

Bulgarian Split Squat

A single-leg squat with the rear foot raised. Tough, effective, and great for fixing imbalances.

MusclesQuads · Glutes
Set-upTwo Bolt Bells, bench

HOW_TO

  1. Stand about a stride in front of a bench and rest your back foot on it.
  2. Hold a Bolt Bell in each hand at your sides.
  3. Lower straight down until your front thigh is about parallel to the floor.
  4. Drive through the front heel to stand. Finish the set, then switch legs.
Front knee tracks over the toesTorso tall or slightly forwardMost weight on the front foot

AVOID: Standing too close to the bench. Move forward until the front shin can stay fairly upright.

LOOP // FULL_BODY
13FULL_BODYLEVEL: INTERMEDIATE

Thruster

A squat straight into an overhead press. One of the best full-body moves for strength and conditioning.

MusclesQuads · Glutes · Shoulders
Set-upTwo Bolt Bells, standing

HOW_TO

  1. Hold the Bolt Bells at shoulder height, feet shoulder-width apart.
  2. Squat down until your thighs are about parallel, chest up.
  3. Drive up hard and use that momentum to press the plates overhead.
  4. Bring them back to your shoulders as you sink into the next squat.
Drive from the legsOne smooth movementLock out overhead

AVOID: Pressing before you stand. Let the leg drive start the press.

LOOP // FULL_BODY
14FULL_BODYLEVEL: ADVANCED

Turkish Get-Up

A slow, full-body move from lying to standing with the Bolt Bell held overhead. Builds shoulder stability and control.

MusclesShoulders · Core · Hips
Set-upOne Bolt Bell, floor

HOW_TO

  1. Lie on your back holding one Bolt Bell straight up above your shoulder, same-side knee bent.
  2. Roll up onto your opposite elbow, then your hand, keeping the plate stacked overhead.
  3. Lift your hips, sweep your straight leg under you into a kneel, then stand up.
  4. Reverse each step back to the floor. Do all your reps, then switch sides.
Eyes on the plateArm locked, wrist straightSlow and deliberate

AVOID: Rushing the transitions. Practise the movement with no weight first.

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