“Which kettlebell program should I do?” - Realistic Advice

Here’s a list of resources to help you choose. (Some programs overlap - or cover multiple goals.)

SWING HARD!

GOAL: Improve conditioning, burn fat

10 x “Swing Only” programs

3x week, 15 to 30 minute workouts

Exercises used: 2-H Swing, 1-H Swing

Single kettlebell

Kettlebell GHFL

GOAL: Burn stomach fat without dieting

12-week program

3x week, 20 to 30 minute workouts

Exercises used, Novice: 2-H Swing, 1-H Swing

Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press)

Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk

Single (Novice & Intermediate) and double kettlebell (Advanced)

The King-Sized Killer

GOAL: Improve conditioning, burn fat, get stronger

3x “Snatch Only” programs

3x week, 20 minute workouts

Exercises used: Snatch

Single kettlebell

‘THE GIANT’

GOAL: Get stronger, burn fat, build muscle, improve conditioning

5x “Clean + Press Only” programs

3x week, 20 to 30 minutes

Exercises used: Single KB Clean + Press, Double KB Clean + Press

Single or double kettlebell

Kettlebell RMF

GOAL: Build muscle, burn fat, improve conditioning

3x 12-week “Clean + Jerk Only” programs

3x week, 20 to 30 minutes a day

Exercises use: Clean + Jerk (Clean + Push Press)

Double kettlebell

Kettlebell MAXIMORUM

GOAL: Get stronger, build muscle, “recomp” burn fat, improve conditioning

12-week program

4x week, 20-30 minutes

Exercises uses: Snatch, Double Clean + Press, Double Front Squat

Single and double kettlebell

Kettlebell STRONG!

GOAL: Get significantly stronger,

SIDE EFFECTS: Build muscle, “recomp,” burn fat, improve conditioning

48-weeks of programming

3x week, 20-30 minutes

Exercises uses: Double Clean + Press

Double kettlebell

Which kettlebell workout should you do?

Well, that depends on FOUR things:

[1] Your current physical limitations, if you have any

Injured or lack range of motion in one or more of your joints?

Well then you won’t be able to do some kettlebell exercises.

[2] Kettlebell exercises you know how to perform

Kettlebells aren’t particularly hard to use - they don’t require a PhD… but they do require some skill and some practice, pretty much like any skill: Woodworking, metallurgy, brain surgery… Ok, they’re not as complicated as brain surgery, although I think some would have you think so.

But they do require practice. And the more you practice the skill of lifting kettlebells - the nuances of each exercise - the more beneficial the exercises will be to and for you.

I’ve said it before, and it’s worth repeating - start with the single KB lifts. Master them, especially the mobility / stability required to use them. Then move on to the double KB lifts.

(Here’s my 5 Levels of Kettlebell Training Pyramid video.)

[3] Kettlebells you have available to you

Fortunately, the “kettlebell landscape” is far different than it was 20-25 years ago.

Back then, there was one dealer / manufacturer and gyms didn’t carry them.

Today, kettlebells are ubiquitous.

I sold the majority of mine back in the late 2010s, but fortunately, one of my close friends and the health club we belong to have all the kettlebells I need.

Sure, it can be kinda expensive to have a lot of them, especially if you buy them new. But you can find great deals almost daily on Facebook Marketplace.

[4] Your #1 goal

Readers of my newsletter generally have one of 4 goals:

1- Lose fat/get lean

2- Get stronger/ more muscular

3- Rehab old injuries/ feel younger

4- Improve conditioning for a sport

And your kettlebell workouts - or better stated - kettlebell training programs are really based on the variables of 1+2+3+4 = THE BEST PROGRAM FOR YOU RIGHT NOW.

So, if you’re looking for a program to achieve your goals, or are between programs right now, which program is right for you, {first_name}?

I’ll leave a list of resources to help you choose in the description based upon your goals.

Until next time…

Stay strong.