What I’m Reading: Kettlebell Training 101

The Benefits of Working Out With Kettlebells

Kettlebells are lauded by many for their ability to provide strength training and cardiovascular exercise simultaneously—and effectively too. A 2011 study conducted by San Jose State University found that the participants who did four weeks of kettlebell training improved their aerobic capacity. Moreover, due to the nature of kettlebell exercises, they often require more muscle engagement than any other equipment.

What makes kettlebells so beneficial is their uneven weight distribution. “Because the weight distribution of a kettlebell is uneven, at any given point you are challenging your strength, balance, power, core, and even flexibility. Additionally, you are recruiting multiple muscle groups to perform a single move.” This also helps those who are new to kettlebell training, as it accelerates their muscle growth, she says.

Seki agrees, adding that because you recruit many different muscle groups, your heart rate spikes faster and your body burns more calories than many other forms of exercise. “Plus, they’re fun, and the constant movement can help keep you focused,” he says.

Warmup
0:00 – 12:00
Run to Sessions 2x
Instructor Mobility

12:00 – 20:00
Deadlift Prep:
Stretch band Hinge
Single Kettlebell warmup reps
Technique review
Warmup sets

Strength

Levels 2-4

20:00 – 35:00

Deadlift
Spend 15 minutes working up to a heavy double. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train. 

35:00 – 40:00

Then, within five minutes, perform the following number of Deadlifts at 1.25% of bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE. These are NOT touch-and-go reps; no bouncing–the bar should settle on the floor every rep.

L4 – 20 reps
L3 – 15 reps
L2 – 12 reps

We are resetting this week, so regardless of what you worked up to in Phase 1 of this program, I want you going no heavier than 1.25% bodyweight on these back-off sets this week. In the following weeks, whenever you hit your target reps in one unbroken set, then you can and should go 10-20# heavier (but you should also aim to increase your top double).

Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just set the bar down and do another set after resting a minute, until you’ve hit your required number. Ask your training partners to check your set up position and keep you honest. If you can’t keep your spine in neutral for the entire lift, ask your coach how to address the issue: spinal segmentation practice, abdominal bracing, hip mobility, deadlift technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do. 

Level 1

20:00 – 35:00

5 sets (roughly E3MOM)
8 Double Kettlebell Farmer Deadlifts (increase weight each set if possible)

35:00 – 40:00

2 sets
12 Double Kettlebell Farmer Deadlift (use 75% of your heaviest set)

Conditioning

35:00 – 45:00
Kettlebell Practice:
Getup
Windmill
Clean and Push Press
Thruster

45:00 – 60:00

“Particicution”

3 Rounds for Quality

Levels 3/4

Once through the following circuit (right side only):
1 Half Getup (from floor to standing)
1 Windmill
2 Strict Presses
3 Push Presses
4 Clean and Jerks (or push press)
5 Thrusters

Then,
10 Divebomber Push-ups

Once through the following circuit (left side only):
1 Half Getup (from floor to standing)
1 Windmill
2 Strict Presses
3 Push Presses
4 Clean and Jerks (or push press)
5 Thrusters

Then,
10 Pull-ups

L4 – 24/18
L3 – 22/16
Once you begin the complex, you may not set the kettlebell down–if you do, stop; you may not pick the bell up and finish. Just go on to the pushups or pullups, and then use a lighter bell for the next round.

Level 2

As above, except substitute 10 Hindu Push-ups (divebomb through, come back like a down dog push-up), and box assisted pull-ups when necessary.

Level 1

Once through the following circuit (right side only):
1 Half Getup (from floor to standing)
1 Strict Presses
2 Push Presses
3 Clean and Jerks (or push press)
4 Thrusters

Then,
10 Down Dog Push-ups

Once through the following circuit (left side only):
1 Half Getup (from floor to standing)
1 Strict Presses
2 Push Presses
3 Clean and Jerks (or push press)
4 Thrusters

Then,
10 Box assisted Pull-ups OR 20 Ring Rows