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What Is The Best Kettlebell Program

author
Brent Mccoy
• Monday, 07 December, 2020
• 23 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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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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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...

Read article Workout Routines By Brian Wright Strongest Certified Team Leader, Strongest Certified Elite InstructorPosted on September 24, 2021. I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettle bell level 1 certification back in 2009.

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When I was taught how to leverage all that kettle bells had to offer, I found that a whole new world opened up which skyrocketed my personal training business and my own strength/conditioning results. Pavel references this program in his latest book, The Quick and the Dead.

This snatch protocol, in my experience, is the absolute king in minimalist training. I live in a busy metropolitan area and train working professionals who have demanding jobs, families, and hectic schedules.

This assumes my small group or individual client has a base level of strength. For this program, we use completion of multiple sets of ten one-arm swings with an appropriately sized kettle bell.

Many coaches use dice to program series, but I prefer a progressive plan. The focus as always, is power development and constant improvement of skill acquisition.

I change up both load and volume and many of my students respond well to progressing both of these variables. The main reason is that using the five rep protocol demands a higher skill for people to get the most from the full power expression.

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Still, it’s important to introduce a heavier load and reducing the reps is a great way for students to begin to understand that they can do this. Given so many busy professionals are ruled by sedentary lives, I encourage my students to be as active as they can.

If I can see students twice a week consistently following the above program, and they do the third day on their own (some get-ups, the 044 protocol when applicable, and some cardiovascular variation work), then by the end of a short six-week period, they become drastically stronger, leaner, and healthier. Once a staple of every child’s PE class, it has fallen by the wayside as physical education in s...

Picturesque (LINK)Price# of Reviews of 5 stars of 1 stars Rating Jillian Michael's: Shred-It With Weights (1 Disk) over 950Approx. Today we’re going to be showing you a comprehensive buyers guide that not only shows you the statistics of the bestkettlebell workout DVD’s out there but also individual break downs of each of the top choices of the bestkettlebell workout DVD’s.

After following the steps above and viewing the information on this page of the bestkettlebell workout DVD’s that are out on the market today you should be walking away with a full understanding of which one you’ll want to buy. For more information about your choices and to help your decisions read the individual product breakdown below of the bestkettlebell workout DVD’s.

Jillian Michael's: Shred-It With Weights (1 Disk) Celebrity fitness trainer Jillian Michael's’ DVD is the leader of the pack with almost double the amount of reviews compared to the other contenders on this list. Although she doesn’t mention kettle bells specifically in the title, she does recommend the kettle bell, or a regular four-pound dumbbell, for her workout.

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Shred-It With Weights claims to help produce lean muscle and burn calories with two 30-minute boot camp workouts. Michael's offers a modified route for true beginners and a more advanced one for those who want the added challenge.

The DVD includes a tutorial by Michael son how to handle the kettle bell for good form and how to best avoid injury Fans of Jillian Michael's say she gives a great work out, the DVD is easy to follow, and the exercises help you work up a good sweat quickly.

Makes kettle bell workouts accessible for beginners with enough modifications for those more advanced. Users say that even with regular strength training at the gym they still found this DVD to be challenging and engaging to watch.

The moves hit all areas of the body and gets the heart pumping. Jillian Michael's’ motivational approach pushes her clients further, and they see the results quickly with toned arms and glutes.

A very solid core is needed for some of these moves and viewers have expressed concerns about possible injuries and back pain if not physically prepared to use added weights, especially for those focusing on Level 2. This tendency might be confusing or annoying for those who are already familiar with standard kettle bell moves.

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Sarah Lure is a former body-building competitor and weight trained for over 10 years. This 4 disk DVD starts at the Iron Core Way Volume 1, which teaches basic exercises such as the swing, clean, press, windmill, etc.

It then progresses all the way up to Iron Core Boot Camp where you sweat through 4 rounds of 5 exercises. Four DVD set for $10, give you a great workout and there are many positive comments about how Sarah Lure’s style is clear and straightforward and easy to follow.

Beginners who use Levels 1 and 2 will benefit from Lure’s excellent technique and will see results. More advanced students can increase kettle bell weights during the warrior workout levels and have the option of incorporating rest periods or using her suggestions for staying active throughout the workouts.

Toned bodies, weight loss, and a noticeable increase in strength for those who stuck with it and incorporated healthy eating and good lifestyle choices. Some viewers have found the 30-second break after each exercise to be too long and not fast-paced enough as a result.

Including the side view would be more helpful in seeing proper form and posture with the kettle bells. The Song System will “re-connect” your muscles so that your whole body is engaged through this kettle bell workout.

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The 101 DVD helps you master the 6 basic moves, and following that are 4 separate workouts where you can choose from 4 different fitness levels. He gives good form pointers throughout the workout and comes across as personable and genuine.

Song is very technical compared to Bob Harper and Jillian Michael's. When cooling down yoga inspired stretching works the entire body.

Intermediate users might prefer more of a challenge with a bit more variety and longer workout routines. Proper form is a must for safety and to reap the full benefits of kettle bell exercises.

Designed and led by Paul Tatami, Hollywood’s top kettle bell instructor with over 20 years of experience as a fitness professional. As you advance, you can add more weight and repetitions, matching the routine to your pace.

Even though this one doesn’t have a huge amount of reviews compared to the top 2 choices I still like it. Paul Tatami has been called a great communicator able to get in plenty of pointers without slowing down the pace of the video.

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Instructor did not emphasize keeping core firm and tense to protect the lower back and the necessity of good breathing technique. Bob Harper’s techniques aim to build lean muscle and burn fat with precision targeted strength training.

So based on the reviews this kettle bell workout program earned itself the 5th place spot If these movements are done with a challenging kettle bell you will sweat and burn maximum calories while conditioning your body.

Some users found this workout intense with about 75% of the exercises focused on the lower body. Someone serious about working out might feel they didn’t get pushed to the edge as they would with Bob’s other DVDs.

Moves were very similar or too repetitive and felt that after doing the DVD several times, would definitely be bored. I think this program could have earned a better spot on the list it just didn’t have the reviews to back it up.

Unlike this one her previous DVDs are a combination of strength and cardio for efficient calorie and fat burning. Lauren Brooks uses the “less is more” approach where she encourages users to go heavy but relax between exercises.

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Once you have mastered (or corrected) the basic moves using the initial unit, you can skip it and simply select workout routines that are vigorous and well- structured for your needs. Some have been bored and disappointed by the slow pace and say there are too few reps for the exercises.

It’s the last of the three workouts on the DVD and has a “reverse pyramid” routine that will work for newbies who want to reach the next level quickly. The production is very low budget, annoying with distracting music and graphic.

After viewing the information on this page you should know exactly which choice of the bestkettlebell workout DVD is best for you. Now that you finished the review, definitely check out VIP list here where you can get a discount on our very own weight lifting accessories.

This 6 week kettle bell training program delivers on the most sought after fitness goals; burn fat and build muscle in as little time as possible. With a kettle bell in hand, and this training plan as your guide, you can quickly transform your body and improve upon your current level of fitness.

You can use this free six-week training plans to work out at home, on your schedule, no fancy gym equipment or pricey membership required. However, you are free to structure your training days to accommodate you schedule.

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Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.

Form and safety come first, so make sure you nail the technique before you worry about your speed. If you can not find the exercise there, you can always search our YouTube channel, email us or text us.

Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.

In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.

If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.

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FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.

Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.

This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.

Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.

If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.

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And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan. I saw this program by Pavel in “Muscle and Fitness” online and it caught my interest.

I hate these magazine web layouts. Anyone wants to decipher this in a more simple form? Yeah, OK, I actually wanted to see the programming, so I copied it into a spreadsheet.

Press/Pull supersets are 8 minutes long and I don't know how to summarize their progression. Swings are seven reps per minute for the prescribed number of sets.

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.

I love super setting pull ups and presses, it's fun and feels great. Overall the program looks similar to a short term, wavy Top, with slightly reduced press volume and no snatches.

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It also looks a good bit quicker than Top, with the longest press days being 32 minutes instead of the hour plus for heavy Top days. This looks like a mix of the new Endurance protocol, the ladders from Top and, EDT type training.

Jeffry, we support table formatting here on the Strongest forum. I've given a sample below, both how it looks and then in a “code” section, what you do to make it happen.

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.

Jeffry, many thanks for plotting it out, makes it easier to see how the progression is supposed to go! The Muscle and Fiction article on my tablet is hard to open without pop ups and redirects.

Gave the press/pull day today, seems pretty tough to get all those presses one after the other. Guess I'll need to build some volume up elsewhere before I give this a proper try.

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Day 33, curious as to why they note the swing test as 3xRM, 1XRM...to me that's just 4xRM unless I'm missing something.... Maybe some specific amount of rest was listed, I don't remember, you can check the link.

I will offer an opinion based from Top where I believe Pavel talks about varying rest periods for goals, rest more and you will still get stronger just by a different mechanism. This lets you rest your press while you pull and vice versa, but all the stabilizers and everything else is still going pretty steadily.

Jeffry I agree with you on the density involved and I've gone for your option C. I was using a 28 kg which I can get 7 good reps on each side out of, I've shifted down to the 24 kg now, and might take a second run at the program after completing it with a bigger weight. I've written it up and saved it as a PDF to make it easier to follow.

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04: 16kg Kettlebell Exercises
05: 16kg Kettlebell In Lbs
06: 16kg Kettlebell Too Heavy
07: Exercises For Kettlebell Weights
08: Exercises For One Kettlebell
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10: Women's Beginner Home Exercise Routines
Sources
1 www.womenshealthmag.com - https://www.womenshealthmag.com/fitness/g27888598/beginner-workout-at-home/
2 www.healthline.com - https://www.healthline.com/health/fitness-exercise/at-home-workouts
3 woman.thenest.com - https://woman.thenest.com/womens-beginner-home-exercise-routines-1098.html
4 fastaw.com - https://fastaw.com/beginner-dumbbell-exercise-workout-routine-women/