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Best Kettlebell Program

author
Carole Stephens
• Wednesday, 28 October, 2020
• 14 min read

If you don't associate kettle bell exercises with building muscle, well, that's understandable. But make no mistake: Kettle bells can be a huge ally in the quest for mass.

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(Source: kettlebellalexch.blogspot.com)

Contents

As I explained in my article Grind to Grow: Try Your Squats and Presses with Kettle bells,” part of the reason the kettle bell triggers newfound strength and muscle growth is because of its offset shape. It forces the body to stabilize its joints differently from barbells, dumbbells, and other traditional bodybuilding equipment.

This forces your muscles to contract differently than normal, and increases the demand placed upon them. Look no further than the extra depth that every lifter instantly discovers when they front squat with a pair of kettle bells in the rack position, versus a barbell across the back.

With this new and increased range of motion comes increased muscular growth in your legs, and strength in your entire torso, from the inside out, including the all-important core musculature. Best of all, the kettle bell lends itself to a simple, but very challenging programming.

This 12-week program requires only two kettle bells and time for three workouts a week. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain.

Mechanical Tension: Lifting heavier weights for lower reps, similar to the way powerlifters train; think multiple sets of 2-5 reps. Muscular Damage: Lifting moderate weights for medium to higher reps, similar to the way bodybuilders train; think multiple sets of 8-20 reps. Metabolic Stress: Doing either high reps or complexes where you don't set the weight down, producing intense burning and the release of metabolites like lactate.

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(Source: redefiningstrength.com)

Swing (single or double kettle bell): Lower body pulling Start the program with a pair of matching kettle bells you can press approximately 4-6 times.

Your goal is to do as many sets of each exercise, with perfect form, as you can in that time. Then, when you're ready, clean the kettle bells back into the rack position and perform a set of front squats.

Your goal is to do as many sets of swings as you can, with perfect form, in that time. To start this phase, determine your rep max (RM) with both the military press and the front squat using your two trusty kettle bells.

Always round down the number of reps if you hit a decimal point in your math. Your goal is to do as many sets of each exercise, with perfect form, as you can in that time.

Clean the kettle bells to the rack position, then perform a set of military presses. Clean the kettle bells back into the rack position, and perform a set of front squats.

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Do an RM test with your pair of kettle bells for the swing. If not, use these weeks to keep practicing with the one-handed swing, trying to build up to 20 reps per hand, each at chest height.

Your goal is to do as many sets of swings as you can, with perfect form, in that time. Once again, find your RM for the military press and the front squat.

There's one big difference in these workouts: You'll clean the kettle bells to the rack position and perform a set of military presses, followed immediately by one set of front squats. When your rest time is over, clean the kettle bells back into the rack position and repeat.

This slight variation may not seem like much, but it increases the time under tension you experience and triggers metabolic stress. *Your RM will drop due to fatigue as the sets progress.

By this point, you should be able to comfortably swing a pair of kettle bells. Do an RM test with your pair of kettle bells for the swing.

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If not, keep on practicing with the one-handed swing, working up to 20 reps per hand, each at chest height. The amount of tension running through and across your abs will already be severe, especially combining the military presses and front squats in the same day.

However, if you can't live without ab training, I recommend you do hanging variations, like hanging leg raises, to decompress your spine from all the loading. Since this is a strength and muscle program, you need to eat a lot.

A tried-and-true starting point is to multiply your body weight (in pounds) by 15-20 for total calories. In my book, you can't beat the time-tested 30/40/30 split of protein/carbohydrates/fat when growth is the goal.

If you start putting on fatter than you'd like, cut back. Otherwise, your assignment is simple: Eat, sleep, lift, and grow.

Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettle bell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side.

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Tsatsouline, the author of Kettle bell : Simple & Sinister, is a former Soviet special forces instructor and currently a subject-matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Stoyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.

This method trains you to minimize the formation of lactic acid and dispose of it easily. Tsatsouline says you need a high workload (you’ll be lifting six days a week) paired with long rest periods.

As for the fact that this plan incorporates only a kettle bell and a pull up bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettle bell. If barbells and dumbbells make up the majority of your training, you’re about to get a serious shock to your system.

Try the following for five weeks, and watch your strength soar. Kettle bell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets.

Seven swings will take about 10 seconds; rest for the remainder of the time. Kettle bell Presses and Pull ups Set a timer to beep every 8min.

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Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettle bell down, keep switching hands and counting down the reps: 5-4-3-2-1.

Walk around for a couple of minutes, and do the pull ups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.

Kettle bell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth. Russian Kettle bell Swing: Stand behind the kettle bell with feet slightly wider than shoulder width and slightly turned out.

Sit back and grip the handle with both hands. Keep your lower back arched and “hike” the kettle bell back between your legs.

Explosively snap your hips open. Let the kettle bell float momentarily at chest level before smoothly guiding it back for another rep.

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Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout. Weighted Pull up Hang a kettle bell or weight plate from a dip belt and get to work.

On every day but the final day of the program, your pull up “sets” will be long, descending ladders. See how many reps you can do for each exercise (except the goblet squat) using the same weight you've been using throughout the plan.

Do any conditioning workout you’ve done in the past such as a CrossFit Won or an uphill run. You’ll be impressed with the results. This kettle bell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

Workout Routines Who say lifting weights doesn’t burn fat? This 4-week program composed entirely of supersets will turn your love hand...

A super simple home kettle bell workout and great kettle bell Won that hits almost every muscle in the body using only 2 exercises. Perform 20 Double Handed Swings and then 10 Push Ups.

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At the end of the routine you will have completed 200 Swings and 55 Push Ups. A workout movement ladder that adds a new exercise after each rest period.

You can test yourself every month and see how your strength and fitness is improving. For the Snatches and Lunges switch sides every 10 reps.

A fun kettle bell routine that adds a new exercise every round. A double kettle bell routine that will work both your strength first and then your cardio.

Start with 60 seconds of Swings on both sides and then perform 10 Push Ups during the 3rd minute, rest for the remainder of that minute. Continue performing each exercise and adding 10 Push Ups into the rest periods.

The quicker you can perform the Push Ups the more rest you will have remaining! If you find this too demanding then leave out the Push Ups.

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The same format as the workout above except with different exercises and no Push Ups during the rest period. My classic kettle bell workout challenge.

You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides. Use the same format as the Classic and perform the 300 reps as quickly as possible.

Two separate circuits that are performed one after the other with 60 seconds of rest between them. The first kettle bell circuit is more for strength and the second if for improving your cardio.

Another pair of 7 minute kettle bell circuits that follow the same format as above. A fun workout to perform either outside or in a large room.

Start with the One Handed Swings for 10 reps on each side. Repeat the One Handed Swing again for 10 reps each side, and also the Walking Lunges again.

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Rest 30 seconds and repeat for a final time. Using two kettle bells perform each pairing 3 times, rest for 1 minute after each round.

Great for building up strength and also improving your cardio. A big circuit that uses lots of fun kettle bell and body weight exercises.

A fun way to randomize your workouts and keep them interesting also a possible kettle bell Won. Next shuffle the deck and turn over the top card.

Depending on the number and suit you will perform that exercise for a certain amount of reps. Work your way through the full deck of cards as quickly as possible.

3 Classic circuits that should really flow from one exercise to the next without you putting the kettle bell down. One large circuit based workout that requires 60 seconds for each exercise or per side depending on the movement.

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(Source: www.bodybuilding.com)

Run through all the exercises for 10 reps each side resting where indicated. Then repeat all the exercises again but for 5 reps each side but without any rest in between circuits.

As mentioned earlier, these do not constitute a kettle bell workout plan but rather give you routines that may be used within a 12 week kettle bell workout program. The bestkettlebell workouts activate as many muscles as possible creating a huge amount of calorie burn, improving movement skills and increasing cardio levels at the same time.

In fact, if you choose your kettle bell carefully it can last you for a lifetime of fun-filled workouts. If your goals are overall fat loss, general conditioning and improvement in strength, then kettle bell workouts are a great choice.

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Sources
1 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell
2 parade.com - https://parade.com/1137500/korinmiller/best-kettlebells/