Continue to burn calories hours afterwards Avoid over training Increase your metabolism Add tone and condition to your full body In under 10 minutes you can complete your workout at home before work and then carry on with your day.
With a good diet and sensible kettle bell training program you will start to see cardio, strength and fat loss within 30 days. Two Handed Swing x 10 reps Rest x 30 seconds Repeat 3 – 10 rounds
More advanced kettlebellers will put together circuits directed at different movement patterns, for example: If you progress too soon then you risk injury because you're stabilizing muscles and connective tissue may not of fully developed.
If you cannot then you must practice because you lack certain stability and mobility that will prevent you from future injuries. Unlike conventional body building type exercises kettle bell training works hundreds of muscles at a time.
Like all things there is a natural order to kettle bell training preventing injury and develop skill. The primary goals should be the kettle bell swing which means developing the hip hinge and the dead lift movement pattern.
Many believe it started in Scotland as a competitive event where an actual kettle was used loaded with weight. There are a lot of really badly designed kettle bells out there so make sure you choose wisely and don’t just go for the cheapest option, you will only regret it later.
The swing improves your posture, increases your cardio, develop explosive power and is superb for fat loss. Kettle bell training uses hundreds of muscles in the body during every exercise making is very time efficient as well as improving your cardio often without the need to even move your feet.
Kettle bell workouts, when programmed correctly, flow from one exercise to the next using hundreds of muscles at a time. They will develop stronger muscle and bone density, safeguard daily movement patterns and increase flexibility.
Flowing through a handful of kettle bell exercises means you can complete a full workout in under 10 minutes, challenging your strength, cardio and movement skills. Using your hips and straight arms you swing the kettle bell in between your legs and then up to chest height repeatedly.
The amount of times per week you should use your kettle bell depends on the intensity and what type of exercises you are using. Using good workout programming then 3 – 5 times per week is usually enough to see excellent results.
You will gain strength and muscle tonicity quickly using kettle bells and with a good quality diet see fat loss results within 30 days. Beginners should start off mastering the two handed swing for only 10 reps before resting and repeating.
A good set of kettle bell swings will elevate your heart rate quickly without the need for you to even move your feet. If programmed correctly then yes kettle bell swings can be high intensity interval training.
If you experience pain bending forwards or backwards then kettle bell swings are not the exercise for you. Yes and in particular the Goblet Squat is super effective at working most muscles in the body as well as being very cardiovascular.
Increasing the weight, reps and sets will ensure you continue to get results. Yes kettle bell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods.
In my opinion ballistic and dynamic exercises like kettle bell swings should be avoided during pregnancy. Any type of intense exercise takes energy and nutrients from the body before being replaced later by your diet.
Light exercise will help pump nutrients around the body but keep the intensity low. Yes but because the exercises are full body movements you won’t get the individual muscle pump like you get with dumbbells.
As we age recovery from exercise takes longer so if you do want to use kettle bell swings everyday you will need to keep the intensity and reps low. Standard dead lifts start from a dead position whereas swings are fluid.
For pure strength dead lifts are better for explosive practical power I would use swings. Kettle bell training, when used correctly, can induce a very high level of cardio while developing strength too.
So kettle bells can replace you standard cardio and save you a lot of time. Yes, just like all types of exercise if the movements are not taught correctly, you try to lift too much weight or you do not rest enough then yes you can get injured.
Kettle bell swings are performed forwards and backwards in the sagittal plane. Golf requires rotation through the hips and back so there is no direct movement correlation.
However, kettle bell swings could help as a pre-habilitation exercise to strengthen and protect the lower back. 5 KettlebellQuestions Answered Have you ever been at the gym and noticed someone swinging a round piece of metal with a handle.
Most kettle bell movements recruit multiple muscle groups making it a total body workout. Common exercises like kettle bell swings, lunges, and presses will get your heart rate up and provide a high-intensity workout.
Depending on how a kettle bell workout is structured, you can focus on either strength or endurance. The odd shape of a kettle bell is intentional as it creates an abnormal center of gravity.
This unusual weight distribution means that you must use your core to stabilize yourself through kettle bell movements. However, its center of gravity is inside your hand (instead of outside it) and will not challenge your body as much as a kettle bell.
Like any strength training movement, performing a kettle bell exercise incorrectly increases your risk for injury. So if you’re new to kettle bell training (or if you’re getting back into it), make sure that you learn and practice the basics with someone who has experience.
Agility Mobility Flexibility Strength (in all its forms) Power Technique Strategy Tactics Situational work Put this to memory when it comes to training: “If you chase two rabbits, you will go home hungry.”
With good planning, I think you can train hypertrophy and mobility at the same time. But, it’s really hard to be an elite highland games athlete and race marathons.
So, depending on what you want, you can mix and match kettle bells with any and everything in the training hall. I’d like to explain one of the key concepts in training—there is a documentary about computers that shaped the way I coach.
Years ago, people thought that the world would probably only need five computers. There is a great scene in the movie Apollo XIII where all the guys in white shirts and skinny black ties pop out their slide-rules and calculate the trajectory of the lunar module.
This all changed one day when a programmer showed a program to his friend and asked, “Does this have value?” His friend—the head of an accounting firm—answered, “I hire 400 people a week to do what you say I could do with the push of a button?”
I began looking at gym equipment in a whole new light after watching that documentary. I’ve seen so many idiotic YouTube videos where people use equipment to do all kinds of odd and strange things.
My favorite was a guy who tied himself to a tree to practice sprinting (the rope held him in place). For clarity’s sake, remember one can also sprint without being tied to a tree.
Right now, people are fighting for your freedom to do any stupid thing you can think of, but let’s honor them by doing the right moves with the right tools. I have argued for years, that if all you did was press (military or bench) and dead lift, you might have locked in most of your training.
Moreover, if you are going to compete in powerlifting (squat, bench press, and dead lift) or Olympic lifting (snatch, clean and jerk), then a barbell is a must. I have attempted odd plank variations and dozens of pulls with other equipment, but the Tax is a smarter and faster way to address these issues.
Three moves make the kettle bell irreplaceable: the goblet squat, the swing and the get-up. Yes, you can use other things for these three moves, but the ease of transition and the feel of having the correct load in the right place (off center in the get-up and swing) is worth having a good kettle bell in your gym.
The lateral walk with a mini-band around the socks—you really need to wear socks—is the perfect way to light up and train the gluteus medium. Ab Wheel: For ten dollars, you can do the best “anterior chain” exercise ever invented (outside a perfect pull up).
I don’t know of a workout, program or plan that couldn’t be improved a bit by rolling out on one of these devices. No matter how many dumbbells are on a rack, someone will always complain to the gym owner, “Hey, you have 35s and 40s…why no 37.5s?”
I like dumbbells for farmer walks—all the really heavy dumbbells covered in dust at the end of the rack are perfect for walking around the gym and training literally every muscle in the body. A “killer app” can be a perfect program, if such a thing exists:
Military or bench press (barbell) T-Y-I pulls and rows (Tax) Dead lifts or swings (barbell or kettle bells) Goblet squats (kettle bells) Farmer walks (dumbbells) Get-ups (kettle bells) Ab wheel rollout (ab wheel) Get a limited amount of equipment and get back to simple and successful training.
I keep this tradition alive every weekday morning when people join me to work out at 9:30. That is 100 repetitions, so just swim through this an additional four times (for five total giant sets) for 500 swings.
An interesting version with the get-up will really get your heart pumping (groundwork seems to oddly increase HR): Swing 50 reps A small note: I always go “left first” when it comes to any one hand, one leg or one foot movement.
In our fourth 10,000 Swing Challenge, we found that this variation saved our grip with heavier kettle bells: Goblet squat, get-up, whatever Repeat for an additional nine times for ten total giant sets.
This variation allowed us to use heavier kettle bells, and it also doubles the longer rest periods. If a strong man is using a light kettle bell, he might not need to take even a single break.
1 minute various hip stretches Now, adding the goblet squat turns everything on its head. Most of us don’t take any rest at all through the workout, but feel free to stop when necessary.
To make it harder, just increase the goblet squat and push-up reps to ten. 10-8-8-7-6-5-4-3-2-1 gives you 55 total reps, plenty of work for a single day, and in many cases too much.
): 10 or 15 swings 5 goblets squats 10 mountain climbers (count a rep every time the left foot hits the ground) Again, let the goblet squats descend (5-4-3-2-1) on each consecutive set to give you a total of 50-75 swings, 15 goblet squats and an “interesting feeling” in the whole region of muscles that squeeze things together.
You will soon see a lot of racing and the participants will quickly learn that they were underestimating the bear crawl. Once we get moving with horn walks and bear crawls, it is time to add loaded carries to our basic work.
I’ve named the loaded carry workouts after the birds of the raptor family. The naming idea started off as a joke about how we were picking things up and moving them, but we soon found that it was a nice way of organizing the workouts.
Your anti-rotation muscles will be working overtime with the asymmetrically loaded walks, and then they will have to join in to support the squats. You get the benefits of squatting—which includes mobility and flexibility work—plus the additional boon of three minutes of time under tension.
Programming is juggling exercises, sets, reps, rest period and load over time. Reps times sets times load is a simple way to do this with the Olympic lifts, but the nice thing about single kettle bell work is that you only need to keep track of the total reps.
Spending time looking at volume is often the first clue for determining minimum effective dose—and for learning about the “less is more” philosophy many excellent coaches and trainers live by every day. Density is taking that same amount of work and cutting the total time.
The reason I like specific workouts, is that we can see progress by simply timing the efforts. Density is truly the most important of the three when discussing progression with single kettle bell workouts.
Volume, intensity and density have all proved valuable for gaining size. As one bodybuilder told me years ago: “It’s not high reps that builds muscle.
Double kettle bell clean and presses for heavy sets of five will teach you a lot about how muscles grow. First, although there are truly no real “secrets,” there is an overriding principle: mass building (like fat loss) must be done at the exclusion of everything else.
A guy with 14 inch arms will ask me about a mass building program, while worrying to death about his “six-pack” (meth addicts have six packs, for the record), his cardio, his “game,” and about five other things. But, no matter what you call it, you must find ways to load your body and move the weights continuously for up to several minutes without releasing the load (ex: putting the bar down or resting on a machine).
You hold the weight a LONG time when doing fifty kettle bell swings. Think Shark Week when you sit down to eat—and warn the others at the table not to reach across your plate!
But, for a mass building program you must learn that cardio is changing channels with the remote. If you don’t sleep eight or more hours a night, it is will impact your mass gains.
Well, let’s put this way, GOOD mass building programs have few movements. I have always had my greatest success with mass building when the number of movements is around seven or eight TOTAL.
Sixth commandment: although people have gained amazing mass with lower reps (1-5), for most people—and mortals—the load needed to gain mass on a low rep program is “difficult.” So, until you can handle a 400 bench, 500 squat, and 600 dead lift, you will need reps to get enough load into your workout.
Seventh, about two decades ago I got good advice that I promptly ignored: never do fewer than ten reps in the squat. Ten reps will give you the necessary time under load, and seems to stimulate the whole body—and the appetite!
Eighth, every experienced trainer—and few beginners—knows the answer to the question, “How long do you rest between sets?” In non-lifters terms, this means to always finish a set knowing you could have done a few more reps. We all love the images from Pumping Iron with all the forced reps, but most guys who need mass just aren’t there yet.
Tenth—finally—I have a bit of old school advice: save yourself on a building program. Wear extra clothes so that your body doesn’t have to use resources to stay warm.
Remember, this is not a lifetime plan but a short, focused fiery attempt to gain mass. I have a wife and daughters who love kettle bells, so I picked up a full set of lighter ones.
I own 22 kettle bells, so I have a great deal of flexibility when adjusting loads for exercises. Master ROC, Dan John is the author of numerous fitness titles including the best-selling Never Let Go and Easy Strength.
An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri.
As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Level 7 Valued Member Elite Certified Instructor
Either works it depends on how skilled you are and what size kettle bell would, will be swinging @CarlU314, welcome to the Strongest forum. Pavel's recent work, The Quick and the Dead, shed some light on this subject because it offers both sets of 5 and sets of 10 and explains some differences one might expect.
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Kettle bell workouts offer a lot of flexibility.
Sign up for a kettle bell class at the gym or online to learn how to do the moves safely. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles.
The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses. Lunges and squats are among the most popular moves in a kettle bell workout.
Your tush will be toned by using the kettle bell for added weight during lunges and squats. Using a kettle bell for a dead lift helps tone your back muscles.
The kettle bell is an effective weight that will build muscle strength. You may want to sign up for classes in person or online to learn the basics of a kettle bell workout.
Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell. Depending on the program, you may be getting both your strength training and your aerobic workout at the same time.
If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it. This can lead to a serious injury to your back, shoulders, or neck.
Start out with an experienced trainer who can correct your technique before you hurt something. Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time.
This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing. With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes.
Muscle burns energy more efficiently, so your blood sugar levels will go down. Depending on the workout, you may also get some cardio to help prevent heart disease.
Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.
If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout. If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while.
Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.” Overview & Facts Tips for Success Get Lean Get Strong Fuel Your Body All Guide Topics
Build a Better Butt: Workouts for Slim and Shapely Glutes Most kettle bell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time.
The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement. Below I’ve listed 25 KB cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex.
These beginners cardio workouts will help you master the basics and provide you with a solid foundation for building upon. Kettle bell Single Arm Dead lift — Left x 30 seconds Kettle bell Single Arm Dead lift — Right x 30 seconds Repeat 2-4 times
The single arm dead lift programs the hip hinge movement which uses most muscles in the body but in particular the hamstrings, quads, glutes, core and back. All beginners should master this exercise before progressing onto the kettle bell swing for cardio, clean, and snatch.
The goblet squat is one of the most important full body kettle bell exercises. Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks.
As well as being a huge kettle bell cardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles. Mixing the goblet squat with the single arm dead lift exercise produces a great full body kettle bell cardio circuit.
Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises. Again adding in the single arm dead lift gives you a great combination workout hitting hundreds of muscles in the body.
For this workout we are adding the kettle bell sit and press into the mix. The kettle bell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders.
Actively moving from the kettle bell goblet squat and then down into the sit and press creates a peripheral heart action. The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise.
The kettle bell clean is a full body exercise that many beginners find difficult to master. Taking the time to get great at this kettle bell exercise is well worth the effort.
Once you can perform the kettle bell clean well you can segue into so many other exercises from the racked position as you will see later. Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer.
I still remember performing this workout with a 32 kg on a rooftop in London and feeling the benefits for days afterwards. The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise.
Mastering the kettle bell swing will open up a whole new set of exercise choices as well as combinations. Here we combine the full body two handed kettle bell swing with the push up exercise.
At the end of the workout you will have completed 200 kettle bell swings and 55 push-ups. Changing hands every rep really switches on the mind and makes the swings more challenging.
You get to practice all the kettle bell swing exercises with this KB cardio workout. You will get great rotation through the body for this exercise, working deep into the core muscles.
These kettle bell cardio circuits are designed to have a natural flow. The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettle bell cardio workouts.
For this kettle bell cardio workout we add in the large full body exercise of the clean and press. The two handed squat and press is an excellent full body cardio exercise.
For this kettle bell cardio workout we use 4 of the important movement patterns : lunge, squat, dead lift and press. Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly.
Be prepared for some serious heart raising action with this kettle bell workout. The kettle bell lunge with rotation is surprisingly more difficult than you may expect.
Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition. You should have mastered the two handed squat and press before advancing onto the kettle bell thruster.
Be sure to complete a full deep squat before driving up and using your momentum to press the kettle bell overhead. This demanding cardio workout will work your full body hard in 2 different directions.
The deeper the kettle bell side lunges are the more buttock and leg muscle activation achieved. The kettle bell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular.
Try to keep your elbow up and wrist tight as you pull the kettle bell towards you. The kettle bell snatch is another full body exercise that will raise your heart rate quickly.
I guarantee that you will be amazed at how cardiovascular these 2 combined kettle bell exercises can be. Kettle bell Deck Squat x 5 reps Push Ups x as many as possible Rest and repeat 2-4 times
It’s a full body kettle bell exercise that will certainly raise your heart rate. You will need good hip mobility in order to perform the kettle bell deck squat.
Due to the huge amount of muscle activation and strength involved this kettle bell exercises is very cardiovascular. Using a resistance band, strap or Tax attached in front of you can be a great help when practicing the movement.
Be careful as you fatigue during this workout and make sure to keep your chest up throughout. Kettle bell Side Stepping Swing x 60 seconds Rest and repeat 2-4 times
Kettle bell Clean, Squat and Press x 10 reps each side Kettle bell Reverse Lunge x 10 reps each side Rest and repeat 2-4 times Very cardiovascular in nature and requires a good degree of focus throughout.
As with all individual kettle bell workouts these do not constitute a formal training program. One study stated that 20 minutes of continuous kettle bell training was about the same as running at a six-minute mile pace.
Pick 3-5 full body exercises like the swing, thruster and lunge. Kettle bell STRONG!’s goal is to get you brutally strong with a pair of kettle bells and one expertly executed exercise: the Clean and Press.
Written some seven years ago by Geoff Expert, former Strongest Certified MasterInstructor, Kettle bell STRONG! From SFG II candidates and strength aficionados to individuals who simply prefer double kettle bell training, we get many questions.
Given what we’ve learned about mitochondrial functioning since its original release, are the skills and programs still valid? Brett Jones, Strongest’s Director of Education, asked me to write an overview of Kettle bell STRONG!
I was promoted to Master ROC in early 2010, just before the release of my book, Kettle bell Muscle. When Pavel formed Strongest, I followed and was a Strongest Certified Master Instructor until 2014, when I stepped down for personal reasons—to devote more time to my growing family, because I had returned to school full-time, and to grow another business.
In April 2016, completely burned out from the fitness industry, I retired. My athletic background is college wrestling and Olympic-style weightlifting—I was a state champion and National Championship qualifier in O-Lifting.
And of my 30-year lifting history, I spent most of the first 20 recovering and working around some pretty major orthopedic injuries—broken bones, dislocations, compressed nerve roots, cartilage damage—that sort of thing. Within the greater kettle bell community, I was best known for my strength and fat loss programming.
In contrast, wrestling is a power-endurance sport—explosive movements like takedowns followed by lulls in the action, like riding time. A wrestler must train to overcome the effects of hydrogen ion and lactic acid accumulation.
So my programming for performance has always been geared toward maximum force production and minimizing fatigue, regardless of the goal. Is that you can get brutally strong with one pair of kettle bells by repeatedly performing one compound exercise well—the Clean and Press.
The first is an 8 to 12-week block that trains your strength, based upon your 4 repetition maximum (RM), keeping the number of repetitions low—between 1 and 3—and the number of sets high. Both are designed to make your old 4RM starting weight feel like a toy.
This does start to get mildly glycolysis, but if you choose the “Slow and Steady,” it is not intolerably so. Your body adapts very well, and those who stick with it are rewarded with the “Holy Grail” of strength training—more muscle mass, increased strength levels, and (usually) lower body fat levels—though this will be strongly influenced by dietary choices.
This is achieved in around ninety minutes per week, regardless of age or training experience. The majority of folks opt for the “Slow and Steady” for this reason.
The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss. In fact, most people stop after the “Slow and Steady” and start over, using heavier kettle bells, with their leaner, more muscular bodies.
It’s a conditioning program meant to be performed using the Double Swing. And how should you use the “Strong!” and “One” programs if your main focus is anti-glycolitic training (AGT)?
However, if AGT is your primary training focus, there are two easy ways to make the program work for you: Stay with the first phase of the program and recycle it with a heavier pair of kettle bells.
Double or even triple the prescribed work sets over the course of time and use it as a pure A+A program. First, in light of the insights learned in and from Strong Endurance, the “One” program can truly be considered a glycolysis peaking program—and a longer one at that.
Second, in order to modify it for AGT purposes, since it’s already on a one-minute clock, I’d turn it into a low-rep Mom program, extending the duration of the program to build mitochondrial density. Third, once you’ve built up significant “anti-acid” capacity using AGT protocols, then bolt on the original version for a peaking cycle.
If you’d like to mix the two training strategies and lean towards the AGT side, I recommend the following: Do the first phase of “Strong!.” Then, double or triple the volume and continue running the cycle, making it a true A+A program.
Then, you will have built enough capacity to survive the “Short Course”—so run that as a 4-week cycle. Then, if you’re up for it, you should be fully prepared to run the last fat loss program.
The “2020” AGT-friendly variation would simply alternate different cycles of “Strong!” and “One:” 8 weeks of the first phase of “Strong!” followed by 8 to 12 weeks of “One,” modified to a low-rep Mom program. For Men: Hold half of your body weight with a pair of kettle bells in the rack position for 30s minimum.
For Women: Hold a third of your body weight with a pair of kettle bells in the rack position for 30s minimum. For Men: Press half of your body weight with a pair of kettle bells at least once.
For Women: Press one third of your body weight with a pair of kettle bells at least once. Use a pair of kettle bells you can press 5 times, but would struggle to get 6 reps with.
Perform one clean, followed by the prescribed number of presses. Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using.
Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using. Rest as much as necessary between sets to get the prescribed reps. Do light mobility work or walk on non-training days, but nothing else.
Everything you need to know about the “Strong!” program inside Kettle bell STRONG!, how to modify it to meet your anti-glycolitic training goals, the qualification criteria for starting the program, and two different ways to prepare yourself to meet those criteria so you can reap the benefits from the program itself. Sags can also master how to perform and teach double kettle bell skills by attending their Strongest SFG Level II instructor certification.
Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason. He’s been in the strength & fitness industry since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), a personal training business owner, and an education provider.
He has trained people from all walks of life, from middle school athletes, to military special operators, to arthritic grandmothers in their 70s. ULTRA, Kettle bell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, The Permanent Weight Loss Solution, and Pressing RESET: Original Strength Reloaded.
Geoff has presented workshops on advanced kettle bell training, body maintenance and restoration, and Olympic lifting all over the world, including the US, Europe, SE Asia, and Australia. Geoff currently trains clients online and lives in Colorado with his beautiful wife and his two children who are growing like sunflowers.
I ordered and read “Enter the Kettle bell coming from mainly an SAS background and I have a few questions :1. Why not just do military presses in ladders or sets without the clean involved after each rep?
The book says that dispensing with the cleans in between (and only doing sets of presses) actually gives you more muscle mass anyhow — and isn't this a major point of weightlifting? — can these be added to SAS in the way Top prescribes without overtaxing the body?
Would this kind of workout be an acceptable (albeit slightly simplified) use of the book's knowledge for a more or less daily workout: swings (10×10 as in SAS), military presses (5×5 ladders or similar), pull ups (something like the military press ladders)?? Snatches, the Tsar of Kettle bell Lifts, are in my opinion much like Swings Deluxe.
Swings as foundation and bread & butter, and Snatches as a powerful addition. Short answer: no way you can sustain ladders as a daily practice.
I don't know if these are better than swan 1, but I'll throw my hat into the ring.1) It's an alternative, but only once the swing and TGU are in a good place. Both will make you very strong and good at real life stuff, but Top really benefits from the foundation laid by the PM or SAS (good hinge pattern, resilient shoulders).
If you have a good TGU and a weak press, maybe you should switch to Top. Alright, so let's not do the snatch all the time, and make sure that our technique is good when we do.
Keep in mind, SAS/PM are “intro” programs (albeit ones that you could stay on indefinitely), so the movements need to be somewhat forgiving. The snatch and press can do terrible things to you if done incorrectly, the swing and TGU won't punish you nearly as bad.
3) In Top, the Clean and Press is a whole body strength and conditioning movement, and is the main course of the program. Most people have stronger hips than shoulders, though, so the swing/snatch is tacked on at the end to make sure you hinge pattern gets a little extra attention.
Start a pull up program (preferably something minimally taxing, like GTG or an Easy Strength approach) and pay attention to how your body responds. One thing I keep wanting someone to try is the Rite of Simple & Sinister — do your swings as prescribed by SAS, then on 3 days/week, do the presses as prescribed by Etc's Rite of Passage.
See SAS as an improved Program minimum, which was considered the entry point to Top in the original book. Very light indeed, but a good way to improve technique before snatching the 24 kg (which I had never done at this point).
If I remember correctly (have to check the book again), we are supposed to clean every time to learn how to get tight before each press. If you insert pull ups between your setups, you increase muscular fatigue.
I would avoid any kind of additional muscular fatigue at this point. Last time I did Top, I put the press first, as it is the meat of the program.
My Monday session would resemble your program suggestion: Up to 5 ladders of 5 rungs of presses with pull ups in between : 75 reps per arm, up to 75 PU/CU near the end of the round, some of them weighted, 8 kg and 16 kg. Level 9 Valued Member Master Certified Instructor
Top is a pressing program with the goal of working up to a 1/2 By one arm MP, and 200 snatches in 10 minutes. Personally, I love the snatch and don't think it is hard on the shoulders with good technique.
They are harder on the hands, and generally will require that you go down in bell size. With the high press volume of Top, adding a lot of snatches on top of that is an awful lot of overhead volume.
This is why consecutive reps without recleaning can be more suited to hypertrophy -- more uninterrupted time under tension and accumulated local fatigue. Yes, a hybrid program of SAS swings and Top press ladders (nicknamed “Rite of Simple & Sinister,” as mentioned above) can work fine (especially if you are not immediately pursuing the Top snatch goal) and can incorporate pull ups.
5) To quote Steve Grades from this thread : One thing I keep wanting someone to try is the Rite of Simple & Sinister — do your swings as prescribed by SAS, then on 3 days/week, do the presses as prescribed by Etc's Rite of Passage. The Top is the program that made the most dramatic effect on me personally.
I followed it religiously for over one year, dropped a pant size went up a shirt size, dropped my resting pulse and achieved a half body weight press (beast). No extra bells and whistles, just the Top and as the weights increased I dropped the variety days.
I have toyed with doing the Top again starting with a 40 and hopefully progressing to a 44 and doing my swings Ala SAS on off days but then that deviates from the original intent. I hear concerns over no squatting, dead lifting, curls, benching, etc.
But can tell you this much....from doing the Top coworkers and family members remarked to me that “hey you've been lifting again” ....one kettle bell and an optional pull-up bar and excellent results. Can't beat it in my honest opinion. The Top is what got me hooked on KB training as prior to doing it I thought they were “ok” tools to use but wasn't sure I'd be interested in doing them long term.
As a general purpose strength and conditioning program, SAS is the clear winner in my book. The Top is a pressing program with a conditioning component, IMO.
Is it for appearance, as the book says the press makes you look like a Greek statue? I was working mainly with the 32 kg on the SAS program although progressed to two handed swings with the 40 kg eventually.
It took about 4 months to get to that point although I wasn't able to go to 40 kg for the TGU at all and not to do single-handed swings with it either, yet. Trying out Top for the first time yesterday, I felt that I needed to downsize to 24 kg for both the Cap and the snatch.
I could handle both exercises well with the 24 kg, and certainly felt and I think looked afterwards like I had gotten a great, healthy workout. I like the fact we can pause a bit at the top of the snatch, and that the clean movement gives us a bit of a rest before pressing again, let alone the fact that the clean is a decent way to help exercise the entire body in the movement, it being a bit of a “big pull” movement.
It makes sense, reading the posts above, that the Top program is really at its heart a clean and press program, with the snatch filling in the gap left by the clean being a little less than ideal for the “big pull” movement. I like them; they're fun and not bad to add in, but it would seem that they can tire you out for the Top movements.
My vote is for Top as in my personal experience the amount of pressing volume really sets the stage for increasing your overall strength base. I also feel that the 2 programs can provide different outcomes based on goals.
SAS will lay an excellent foundation for anyone to do another sport or activity, and once learned it scales back nicely and therefore co-exists with other activities very well. One would choose a pressing program because one wants a better press, or if there is a reason one cannot do SAS. While I can appreciate all the Zen koan-like responses of “it depends on your goals” and “better for what,” I'll go ahead and be a rogue and say I like Top better.
Since I became interested in kettle bells in the early 2000s, I read Etc and did Top well before SAS came out. My understanding from having read Etc is that it was designed to be a “general” strength and conditioning program. I'm pretty sure I remember reading something from Pavel about sports specific programs.
I'm pretty sure that Pavel wrote this in Etc about Top but I don't remember where. Unless you're a powerlifter or weightlifter, strength is a general adaptation.
The built-in variety days allow for sports practice or extra leg work such as squats and/or dead lifts. SAS is certainly a simpler general program and probably easier to recover from during intense sports training.
The purpose of the clean before the press in Top isn't for “extra conditioning.” SAS will lay an excellent foundation for anyone to do another sport or activity, and once learned it scales back nicely and therefore co-exists with other activities very well. One would choose a pressing program because one wants a better press, or if there is a reason one cannot do SAS.
I think the fact that I can manipulate a higher Food bell with SAS over the press and snatches of the Top curriculum means my body is simply handling more weight through SAS and that in and of itself has to be a good thing. I'm wondering if the program can work like SAS where you have a standard number of sets and reps.
While I can appreciate all the Zen koan-like responses of “it depends on your goals” and “better for what,” I'll go ahead and be a rogue and say I like Top better. Since I became interested in kettle bells in the early 2000s, I read Etc and did Top well before SAS came out. My understanding from having read Etc is that it was designed to be a “general” strength and conditioning program.
I'm pretty sure I remember reading something from Pavel about sports specific programs. I'm pretty sure that Pavel wrote this in Etc about Top but I don't remember where.
The built-in variety days allow for sports practice or extra leg work such as squats and/or dead lifts. SAS is certainly a simpler general program and probably easier to recover from during intense sports training.
They both remind me of my beloved combat sports movements and fights. Hahaha, in my case I got into this stuff in January this year and it was therefore with SAS, so that's the thing I feel familiar with. I'm a complete noob here, but the SAS program is basically the equivalent of the program minimum in Etc, so I would think you'd want to hit that standard before the Top.
Kettle bell workouts increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Develop total body strength to easily handle the toughest demandCondition you for peak fitness to gain the edge in your chosen sportGenerate fast weight loss to forever remove unwanted restore youthful flexibility to reduce injury and improve mobilityRedesign body shape to enhance your physical appeal
The origins of color coding are in competitive kettle bell lifting in which there are international standards for specific weights. Color coding kettle bells is also an easy way to designate particular weights in your gym.
Below, we will go over the international color code if you need ideas and want to follow the standard. Competition style bells are usually all one color (pictured below), indicating the weight.
For example, a 10 Kg bell is pink with black bands on the handle, and an 18 Kg bell is yellow with black bands on the handle. We recommend you read more about receiving a quick, free, dynamic kettle bells workout every week you can click below.
Also, we recommend you subscribe to our posts, so we can notify you when we publish more in this series.