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Kettlebell FIT Foundation Skills - © FIT College 2015

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KETTLEBELL FIT Welcome to the FIT College Foundation Skills

course where you will learn the FIT College

system of Kettlebell training. This course will

develop the foundation skills in using Kettlebells

and provide you with the skills to implement

such exercises into training sessions with your

clients.

FOUNDATION SKILLS


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Kettlebell FIT – Foundation Skills

Contents Introduction ................................................................................................................................ 2

Course Aims & Objectives ................................................................................................. 2

Assessments Practical & Theory ........................................................................................ 3

Typical Workshop Timetable ............................................................................................. 3

Fundamentals of Kettlebell Training ......................................................................................... 4

Safety Guidelines ....................................................................................................................... 4

Pre-screening ...................................................................................................................... 5

Grip ..................................................................................................................................... 5

Speed of Movement ............................................................................................................ 6

Range of Movement ........................................................................................................... 6

Weight Selection................................................................................................................. 6

Hand Care ........................................................................................................................... 7

Exercise Selection ...................................................................................................................... 8

Goblet Squat ........................................................................................................................... 8

The Kettlebell Swing ............................................................................................................ 10

The Single Rep Swing ...................................................................................................... 10

The Multi Rep Swing ....................................................................................................... 11

The Kettlebell Clean............................................................................................................. 13

The Kettlebell Press ............................................................................................................. 15

The Turkish Getup ............................................................................................................... 16

Kettlebell Variations of Common Exercises ............................................................................ 20

Workout Programming ............................................................................................................ 23

Program design concepts ...................................................................................................... 23

Warm up sets .................................................................................................................... 23

How many reps? ............................................................................................................... 23

Rest intervals .................................................................................................................... 24

Tempo ............................................................................................................................... 24

Number of sets .................................................................................................................. 24

Programming Ideas .............................................................................................................. 24

Ballistics and Grinds ......................................................................................................... 24

Sets/reps and Ladders ....................................................................................................... 25

Complexes and Chains ..................................................................................................... 25

Hybrid Programs............................................................................................................... 26

Program Ideas .......................................................................................................................... 26

Scientific Evidence .................................................................................................................. 29

Additional Reading .............................................................................................................. 30


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Introduction

Kettlebell training refers to training exercises and programs associated with Kettlebells.

Kettlebell training involves the use of a uniquely designed bell or ‘girya’. Kettlebells can be

used in many different environments. Kettlebell training is distinguished from traditional

training in that most movements are done freestanding and involve dynamic movements

requiring overall control and stability. Kettlebell exercises can be easily progressed through

manipulation of basic variables allowing them to be used for both beginner and advanced

personal training clients. The Kettlebell FIT Foundation Skills Course will teach you the

theory of Kettlebell training and its application, and a range of foundation exercises and

progressions.

Course Aims & Objectives

The aim of the Kettlebell FIT Foundation Skills course is to provide foundation knowledge

and practical overview for fitness professionals of the background, science and application of

Kettlebell training. Participants must be qualified at least at Certificate III level in Fitness as

minimum entry for this course.

Foundation Skills course attendees should be able to:

Understand the benefits of Kettlebell training and how these activities can be

integrated into normal training methods.

Understand the safety considerations and how to safely and effectively use

Kettlebells.

Demonstrate the correct exercise techniques for different exercises and combinations.

Progress these exercises through a range of variables to cater for different client

backgrounds and goals.

Design basic programs using the Kettlebell.

The goal of the workshop is not to make participants an expert but rather to introduce

kettlebell movements and how they can be incorporated into training safely.

“Ballistic” exercises are the swing, clean and snatch. These movements are explosive by

nature and incorporate multiple movement patterns for proper execution. This makes

them great for burning calories, working both aerobic and anaerobic systems, power

development and general strength gains.

“Grind” movements are your slower strength movements such as the Military Press,

Goblet Squat and Dead Lift. These exercises are great for enhancing natural movement

patterns and developing functional strength.

The Turkish Get Up would fall under the Grind category if you had to choose, however it

should sit alone for it incorporates mobility, stability and strength components.


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Some of the progressions also blur the distinction between a Grind and Ballistic exercise:

the push press and jerk are both explosive strength movements that don’t quite fit either

category.

The workshop aims to cover these fundamental movements and how to program them.

Additionally it will cover secondary movements that are good for warm ups, regressions

and generally fill in the gaps that the primary lifts may have left.

Pre-requisites – All participants must be qualified and registered at Certificate 3 Fitness

level to participate in the course. However you must have a Certificate IV in Fitness or

equivalent to attain Fitness Australia CECs from participation in this course.

Assessments Practical & Theory

Theory: Theory assessment for Kettlebell FIT Foundation Skills will involve 30 Questions

(80% Pass Mark). Via an online exam portal.

Practical: Competent performance of selected exercises and combinations.

Typical Workshop Timetable

8.00 Foundation Kettlebell Knowledge – Safety, Set Up, Science

9.00 Practical – Kettlebell Core Lifts 1 (Goblet Squat, Kettlebell Swing)

10.00 Practical – Kettlebell Core Lifts 2 (Kettlebell Clean, Press)

11.00 Practical – Kettlebell Core Lifts 3 (Turkish Get Up)

12.00 Break

12.30 Practical – Kettlebell variations to common exercises

1.30 Program Design & Sequencing

2.30 Summary and Assessment

3.30 Course Finish

Review the theoretical component after finishing the practical workshop and complete the

online exam (4 hours)


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Fundamentals of Kettlebell Training

The kettlebell or “girya” is a cast-iron weight (resembling a cannonball with a handle) used to

perform ballistic exercises that combine cardiovascular, strength and flexibility training

Kettlebells were developed in Russia in the 1700s. The Soviet army used them as part of their

physical training and conditioning programs in the 20th century. They had been used for

competition and sports throughout Russia and Europe since the 1940s. Though kettlebells had

been in the United States in some form since the 1960s or earlier, Dragon Door Publications

and Pavel Tsatsouline developed the first instructor certification program in the USA in 2001

Unlike traditional dumbbells, the kettlebell's centre of mass is extended beyond the hand; this

facilitates ballistic and swinging movements. By their nature, typical kettlebell exercises

build strength and endurance, particularly in the lower back, legs, and shoulders, and increase

grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage

the entire body at once, and in a way that mimics real world activities such as shovelling or

farm work.

Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large

numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work

several muscles simultaneously and may be repeated continuously for several minutes or with

short breaks. This combination makes the exercise partially aerobic and more similar to High-

intensity interval training rather than to traditional weight lifting. In one study, kettlebell

enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6

calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout -

"equivalent to running a 6-minute mile pace".

The movements used in kettlebell exercise can be dangerous to those who have back or

shoulder problems, or a weak core. However, if done properly they can also be very

beneficial to health. They offer improved mobility, range of motion and increased strength.

Safety Guidelines

Kettlebells Training: Addendum to Safety Guidelines for Strength Training (Fitness

Australia)

1. Exercise Professionals must ensure that the pre-exercise screening process identifies

contraindications in the form of significant injuries, particularly to the shoulder, lower

back or hip.

2. Exercise Professionals must ensure that training and conditioning history is

considered prior to implementing the more complex or ballistic Kettlebells lifts.

3. Exercise Professionals need to take clients through a progressive approach to stability,

control and function before complex integration, particularly at speed.

4. Good squatting and deadlift technique, with good lumbar/pelvic/hip stability and

unction, plus good overhead shoulder patterning should be achieved beforehand.


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5. Clients should be able to demonstrate an ability to stabilise the trunk in three planes of

motion against external forces with particular consideration to the deceleration and

unilateral forces during complex and ballistic Kettlebells movements.

Pre-screening

Prior to using Kettlebells with clients fitness professionals should ensure the following:

Pre-exercise health screening should be undertaken prior to kettlebell training

Movement screening to ensure the client can achieve the basic movements required

for kettlebell training

Grip

Exercise

Single Arm Pinch Grip

Why Initial Cues Follow Up Cues Common Faults &

Modifications

Hold Kettlebell At One End Of

Grip With Thumb Clamped Onto

Index Finger.

Hand Slipping To Centre Of Grip.

Thumb Releasing ‘Pinch’ On Index

Finger.

Exercise

False Grip


Modifications For Overhead

And Pressing

Positions

Hold Kettlebell Across Palm

From Web Between Thumb And

Index Finger To Base Of Palm

Where Palm And Wrist Meet.

Grip Slipping Away From Wrist At

Base Of Palm, Allowing Excessive

Tension On Wrist And Forearm

Flexors.


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Speed of Movement

The speed at which you perform a movement can alter the intensity of an exercise.

Slow controlled movements – typically generate more control and stability around joints and

increase time under tension which increase intensity overall for the movement. More

commonly used in lower rep ranges and higher loads.

Slow eccentric phase – by increasing the eccentric phase you can build strength more

quickly and provide increased time under tension. This can sometimes be used to increase

strength in movements where the person is still not capable of performing the concentric

phase of the movement.

Controlled speed – reduces overall time under tension per repetition and may be used when

performing higher repetition ranges for muscle endurance

Dynamic movements – introduces higher rates of contraction during the concentric phase of

a movement as in a jump. Commonly used in advanced programs and requires ability to land

and stabilise before these are introduced.

Range of Movement

Whilst full range of movement (ROM) may always be the ideal for performing an exercise, in

many instances for Kettlebell training, the person may only be able to control or achieve a

partial range of movement.

Partial ROM – reduces overall intensity and can be used to allow the person to work within

their preferred strength range or within their limited control of the movement. Partial reps

may also be used to increase intensity when fatigue may prevent full rep ranges being

achieved.

Full ROM – is always the preferred goals for performance of a Kettlebell exercise. In some

cases you may need to regress the level of the exercise to allow this to be achieved as a more

intense version of an exercise may require strength or control not fully developed by the

person.

Weight Selection

Kettlebells USA advises that men start with a kettlebell weighing between 16 and 24

kilograms for ballistic movements and one weighing between 12 and 24 kilograms for grinds.

For absolute novices, the organisation recommends going as low as 12 kilograms for ballistic

movements. It also emphasises that women tend to pick kettlebells that are too light and

recommends a weight between 8 and 12 kilograms for ballistic movements and 6 and 8

kilograms for grinding movements. If you need to go lower than these recommendations you

may need to use a more stable tool to build up some baseline strength before coming back to

the kettlebell.


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Hand Care

It is vital when starting out, especially when you get to volume work on the snatch that you

look after your hands. Beyond moisturising you can use tennis wrist bands across you hand

seam to reduce the friction.

If in your training you start to get significant issues with your hands stop and treat the issue.

Having calluses come off is painful and takes time to heal so treat any symptoms before they

get to this point.


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Exercise Selection

Goblet Squat The Goblet Squat is a perfect foundation exercise. Firstly it is relatively easy to teach, it

provides great feedback on a basic squat movement pattern and is the first step into loaded

squats.

Step One is to set up the stance.

To do this we assume the four point hands and knees position. Knees directly below the hips

to start and hands roughly beneath the shoulders. From here while keeping the head up and

spine neutral we rock back until our hip crease passes the knees. If you can’t reach this point

come back to the start and widen you knees. Continue with this until you find your stance.

For anyone who can’t find their stance we are going to need to work on movement quality

prior to advancing the squat.

Step Two is to pick up a kettlebell.

For those familiar with a kettlebell perform your hike pass and pull the kettlebell vertical

rather than let it swing out and you will end up in the goblet squat position. For everyone

else we squat down to the kettlebell, take hold of the horns of the handle and pull the

kettlebell to the front of the chest prior to standing up.

Important note; at no time is it ok to bend through the spine (back) to pick up a load off the

floor. If you haven’t got the range of motion required use a bench or something to assist.

Step Three is to squat.

The goblet squat is firstly a mobility exercise that we use to improve technique and reinforce

quality movement before we move on to more advanced squat techniques that require more

load. The wide stance of the goblet squat allows us to make room to drop our hips into, it

also helps the knees to track the toes. All of these factors make the goblet squat the perfect

place to start loaded squats.


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Notes:


Modifications

Posterior

chain,

glutes,

hamstrings,

core, hips,

adductors,

back and

shoulders

Hold the kettlebell close to the

chest, centred in front of your

feet. Assume a good sumo

squat setup stance: head up,

chest open, butt back, and

weight on your heels.

Simultaneously lower your

hips down between your legs.

Once the squat reaches the end

ROM, return to the original

start position by extending hip

knee and ankle joints.

Maintain

kettlebell

position near

chest

Try not to lean

too far forwards

Leaning too far

forwards with trunk

Not lowering hips

below parallel

Letting kettlebell fall

forward away from

chest


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The Kettlebell Swing There is recent research to support the fact that the kettlebell swing is a fantastic exercise

providing benefit for multiple goals. The swing can be used to assist in training strength,

speed, the vertical jump down to weight loss and general fitness.

As stated the kettlebell swing is the great all-rounder, however it needs to be done correctly

or it will cause injury. This is reflected well by the number of people who say that kettlebell

training hurts their back, it should strengthen the back not hurt it. Train with kettlebells

correctly and your clients will benefit.

The Wall Touch

• Stand with your feet shoulder width apart facing away from a wall. Make sure you

are about half the length of your thigh away from the wall.

• Take the blades of your hands - the part you’d karate chop someone with – and

place them on the creases in your groin where your underpants sit.

• Push back your hips with the blades of your hands until your butt touches the wall.

• Now, this next bit is important – do not put any weight on the wall. Your butt

should touch the wall but all the weight should be on your feet – not leaning

against the wall.

• Perform ten reps of this wall touch.

• Once you can do that, edge your feet away from the wall by about the length of

your big toe and repeat the drill. You’ll notice you probably need to bend your

knees a little to actually touch the wall – that’s okay. But make sure the first body

part that bends is your hips and not your knees.

• Perform another ten reps.

• Edge away from the wall a bit more – probably about half the length of your big

toe by now and repeat. Hips bend first, knees bend incidentally but they do bend.

The Single Rep Swing

While the deadlift teaches you the mechanics of the swing it also creates in a way a false

position, as you will never need to go that low when swinging.

• For the pendulum swing, set up like for the deadlift except the kettlebell will be

just in front of you – about the length of one of your feet away.

• Once you have lowered yourself to the bell, positioning the hips down and back,

grab hold of the kettlebell and again take the slack out of your body.

• Now simply hike the bell back hard – force plate analysis of the swing shows far

more force should be generated on the backswing than on the upswing so don’t be

shy. Make sure to keep the alignment of the body and not crumple as the weight

of the bell pulls you back.

• Perform a single swing and return the bell to its starting position.

• Perform ten single reps.


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The Multi Rep Swing

The only thing you need to do now is to continue swinging instead of stopping after each rep.

Don’t try to start out with high volume swings, keep it below 20 reps to start out. Anything

more will likely lead to poor form and maybe a sore back. The swing is two movements –

your hips move down and back, and then up and forward, finishing at lockout. The lockout

should be exactly the same as during the deadlift – glutes tight, abs on, legs tight and

kneecaps drawn up, shoulders down and back, and with a big chest and tall spine. As always

in learning movements, get the quality right before you worry about quantity. Ten good

swings will do more for you the a hundred poor ones. Suggested starting weights for men

would be a 16 kg/35 lb. bell and for women a 12 kg/26 lb. bell.

Kb Swing

2 arm


Modifications

Posterior

chain,

glutes,

hamstrings,

core, hips,

adductors,

back and

shoulders

Set the kettlebell on the

ground, centred in front of your

feet. Assume a good deadlift

setup stance: head up, chest

open, butt back, and weight on

your heels. Grasp the

kettlebell. Simultaneously

extend your legs and pull (i.e.

Hike) the kettlebell up and

back between your legs. Once

the kettlebell reaches the end

of its arc, explosively extend

your knees and hips

Powerfully

contract glutes.

Should feel like

a vertical jump

The kettlebell does not

project high enough.

The shoulders do not

remain square. The

kettlebell feels like it

will slip out of hand.

Loss of neutral spine.


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KB Swing

single arm


Modifications

Hamstrings,

core, hips,

adductors,

back and

shoulders

Same set up as 2 arm, but

with 1 hand. Other hand is

left in space as counter

balance.

Keep grip straight

and strong, with

solid horizontal

plane. Turn thumb

in on the

backswing.

The kettlebell does not

project high enough.

The shoulders do not

remain square. The

kettlebell feels like it

will slip out of hand.


Notes:


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The Kettlebell Clean The first thing to keep in mind with the kettlebell clean is that it is a ballistic movement

powered the same way as the swing differing only in the end position of the kettlebell. I find

when I focus on keeping the power source of the swing in the clean and later the snatch they

are much more fluid and powerful.

• The fastest way to learn the clean is actually from the top down. To begin, grip

the kettlebell in one hand and grasp over the top of your first hand with your other

hand. Now curl the bell to your chest. Remove the non-working hand and get

comfortable in this position. Your elbow should be tucked in against your side, as

if trying to hold a newspaper between your upper arm and your ribs. Your forearm

should be mostly vertical, but angled slightly across your chest. The thumb should

be pointing back toward you. It is important to make sure the wrist is straight at all

times. Position the handle of the bell parallel to the callus line for now as we’re

only concerned about the clean. This is the RACK position and it is vital that we

get this right as it will have an impact on numerous other movements.

• This rack position needs to be strong and firmly imbedded so you can direct the

kettlebell there each time. A good drill at this point is to go for a walk in the rack

position working on keeping the elbow in and maintaining good posture – you’ll

find it’s far harder than you think.

• Next we need to develop a strong bottom position. The best way to do this is to

drop the bell from the rack. Do this by hinging at the hips, turning the hand

slightly inwards, like pouring water from a jug, allowing the kettlebell to trace an

arc down between your legs and behind you.

• When you drop the kettlebell make sure the arm goes completely straight. Trying

to keep a slight bend in the arm will likely cause damage, the same as trying to

deadlift with bent arms. The thumb will end up slightly turned behind you in the

bottom position thanks to your “water pouring” at the start of the drop.

• The only thing left to do is to reverse the drop. Many people overthink this step

but there’s no need to. All the action of getting the bell into the rack is taken care

of by the power of your clean. Simply swing the bell and guide the bell back into

place in the rack.


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KB Clean


Modifications

Glutes,

hamstrings,

core, hips,

adductors,

back and

shoulders

Swing the Kettlebell

between your legs and

drive through forcefully

with the hips. Bring the

Kettlebell straight up using

body momentum – DO

NOT CURL IT

Open your hand

and get your hand

around the handle

rather than letting

the bell flip over

and bang up your

wrist

Losing the Rack out to

the side – putting

shoulder under risk.


Notes:


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The Kettlebell Press The kettlebell press is unlike a barbell or dumbbell press. This is because of the offset nature

of the kettlebell. You will notice almost immediately that this has a direct impact on the

amount of weight you can put overhead, it will be significantly less than with alternative

equipment.

The press begins with the clean so no matter how strong you are at pressing, if your clean

delivers the weight to a poor rack position you are going to struggle to press it. So step one in

a successful heavy press is a good clean.

The path of the kettlebell press is a little different to that of a dumbbell or barbell press.

Because of the need to keep the forearm vertical the upper arm needs to open out a bit to

allow this to happen. From the rack position with the arm against the ribs to somewhere with

the hand about level with the top of your head your arm needs to be opened out. How much

will generally be a reflection of your arm length, the longer your arm the more open the

press. It is worth noting that you should always resist this opening or rotation as if it is not

controlled it will effectively disconnect you from the weight leaving your shoulder

vulnerable.

When have your pathway you will need to start incorporating full body tension to build up

the weight of your press. This fully body tension allows both maximum stability and your

pressing muscles to borrow strength from elsewhere in the body.

KB Press


Modifications

Challenges core and

shoulder girdle

Starting in Rack

position, keeping

midsection tight,

press Kettlebell

overhead to lockout.

Match breathing to

movement. Lower

back to rack in a

controlled manner,

keeping grip strict.

Losing the Rack out

to the side – Putting

shoulder under risk.


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The Turkish Getup An essential lift to the kettlebell world, the TGU links the body together in a way the few

exercises can. You get a lot of feedback from the TGU, it will teach you;

• to link the upper and lower body together through the midsection.

• if you have enough thoracic mobility to allow you to press or snatch overhead

safely.

• to develop the lockout position at various angles building stability for faster

movements such as the snatch.

The get up has seven positions in each direction. Here they are:

1. Set Up and floor press

2. To the elbow

3. To the hand

4. High Bridge

5. Leg Sweep

6. Lunge Position

7. Stand Up

Let’s get started on the TGU. Put the bell on your right hand side so it is in line with the

bottom of your ribcage. The handle should be parallel to the body. You should be lying

completely on your right hand side in an almost fetal position.

From here roll to your back and use both arms to press the bell to arm's length. In this

position both legs will be straight, spread out roughly the same distance as they would be if

you were using your swing width stance, so about shoulder width.

The next thing we need to do is bend the right leg. The easy way to remember which leg is

bent/up and which is straight/down is that the leg that is up is the same as the arm that is up.

The knee should be bent about ninety degrees with the foot flat on the ground (which is how

it remains throughout – the heel never comes off the ground on this leg during the entire

move). The left hand should be on the ground about forty-five degrees from the body,

roughly parallel with the left leg. You’ll notice this places the left hand roughly in line with

the hip.

Once we are in this position we press the bell to lockout, which is the position that we

maintain throughout the movement although at various angles to the body.

All of this has covered our set up and floor press. Now we initiate to the elbow.

To come to our elbow we need to initiate the move from the right foot. The body should be

linked together as one piece so that when you drive your right foot into the ground both the

right hip and right shoulder are rolled off the ground. Do not move the left arm at all. Drive

the right foot into the ground to initiate the slight roll and then imagine dragging the left

elbow through the ground towards you, activating your lat.


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To get from here to the hand (half-get up) position we simply drive the left hand into the floor

as if doing a triceps press down. As the arm straightens screw the hand into the ground with a

little external rotation to tighten up the shoulder and help pack it down.

At this point you should be sitting tall, chest up, with shoulders down and back. The left leg

will be straight still not having moved at all, and the right leg will still be bent at ninety

degrees with the shin vertical and the foot flat on the floor. Don’t allow the foot to roll in or

the shin to collapse.

The next step is the most difficult for most people. With all your weight on the left hand and

right foot you need to lift your hips up high enough to create space to bring the left leg back

underneath you. Roughly, the left hand will be in line with your hips still, even though

they’re off the ground. The fingers of that hand will be pointing at right angles to you, away

to the left. As you bring your leg back you are going to line up the shin of that leg so that it is

on the same line as your fingers, making your front and back legs roughly perpendicular to

each other. At this point the bell is pretty much directly over the base of support that is your

left hand

To get to the lunge position you are going to perform a hip hinge similar to that of the swing,

just on an angle. Push the hips back at a forty-five degree angle to unweight the left hand and

get all your weight aligned with your feet. As you do this you are going to take your hand off

the ground and come to a kneeling lunge position. At this point the weight will be vertical,

the bicep of your right arm in line with your ear, shoulders down and back, chest up. The

final adjustment is to windshield wiper the left leg to get us into our lunge position.

To stand dig in the toes of the back foot and drive forward and up. Once standing get the feet

about hip width apart, make sure the wrist is straight still on the right hand and that the arm is

vertical with the bicep in line with your ear. From the lunge position up you should be

looking straight ahead.

To get back down reverse the process – step back on your left foot, touching the knee to the

deck softly. Windshield wipers the leg again, perform the hinging movement so you can

place your left hand on the ground roughly in line with your left knee. Put all your weight on

your left hand and right foot. Extend the left leg in front of the body. Place your hips back

down on the ground roughly in line with your left hand. Release the rotation out of you left

hand and lower your elbow to the ground before finally lowering back to your back. Grab the

bell with both hands and lower to your chest before rolling to the side and releasing it.


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KB Turkish

Get Up


Modifications

Glutes,

hamstrings,

core, hips,

adductors,

back and

shoulders

Begin lying supine with

Kettlebell to the right.

Lean toward the

Kettlebell grasping the

handle in right hand,

and keeping right elbow

tight to your side. The

left hand comes over

the top to provide an

assist. Roll back to

supine position,

bringing Kettlebell with

you. Forearm should be

perpendicular to the

floor. Press Kettlebell

up to the locked-out

position and adjust the

Kettlebell heel of the

palm.

Post right foot flat on the

ground, with heel close to

buttocks (on the same side

foot as working arm). Keep

eyes on Kettlebell

throughout exercise. With

left hand flat on the ground,

roll slightly to left side and

push off posted foot to help

sit up. Simultaneously press

off hand and posted foot,

lifting hips off the floor, and

bring left leg underneath

into a 3-point kneeling

position. Straighten torso

and pull left arm up off the

ground into a 2-point

kneeling position. Stand up.

Reverse the order back to

lying supine.

Lifting and lowering

the Kettlebell

dangerously i.e. not

rolling onto side,

therefore shoulder is

susceptible to

excessive load. Stay

tight, move slowly,

keep elbow locked,

and eyes remain

focus on the

Kettlebell. This is

especially important

when transitioning.

Loss of neutral

spine.


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Notes:


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Kettlebell Variations of Common Exercises

Deadlift Deadlift

Hang Deadlift

Sumo Deadlift

Sumo Hang

Deadlift

Single leg

Deadlift (2 Kb)


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Single leg

Deadlift (1 Kb)

Goblet

Lunge

Forward Lunge

Side Lunge

Rear Lunge

Overhead

Lunge

1 KB


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2 KB

Overhead

Press

Two Arm

Renegade

Row

Alternate Arm

With Push up


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Workout Programming Developing a workout or exercise program using Kettlebell exercises typically follows the

normal prescriptive protocols for most participants.

When choosing a strength training exercise, you need to look at a number of variables

These include:

Function

Effectiveness

Safety

Some consideration should be made for the following:

Large Muscle Groups Before Small Muscle Groups

Compound Exercises Before Isolated Exercises

Complex movements at the start, more simple movements at the end

Higher proprioceptive demanding exercises early in the program before fatigue occurs

Alternating push and pull movements for full body workouts where possible

Alternating upper and lower body movements for full body workouts

Exercises for weak or priority areas performed before exercises for strong areas

Most intense exercises to least intense

Program design concepts

Warm up sets

Warm up sets provide an opportunity for the client to get a feel for the specific

movement they are about to train. Like any activity, be it a sport or a fitness activity,

we need to warm our movement patterns up as much as our body in general.

A normal warm up does not always provide a movement pattern warm up, and warm

up sets provide a specific warm up to the movements and muscles involved. This is

particularly important in the kettlebell training environment due to the differences in

training mechanics.

Need to be easier and involve less load than the work sets so be sure to have the

exercise intensity changed to be more upright and with less body weight involved

where possible.

How many reps?

The vast majority of clients can achieve their training goals quite safely and

effectively by performing 10-20 repetitions, however in the kettlebell exercises this is

not always possible.

Here is a handy guide which you may recognise as being different to the traditional

model:

o Beginner – 3 to 15 reps

o Intermediate – 8 to 15 reps

o Advanced – 10 to 15 reps

Increasing the reps in kettltebell exercises typically increases intensity and demand on

the individual.


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Rest intervals

The aim of the recovery period between sets is to replenish the stores of ATP and

Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance

on the Lactic Acid (LA) energy pathway in the next set.

Several factors influence the recovery period, including:

o Type of strength you are developing

o The load used in the exercise

o Number of muscle groups used in the exercise

o Your condition

o Your weight

Rest periods equal to the duration of the set are most common and appropriate for

most people in kettlebell exercises. As a general rule use the following:

o Beginner - 1-3 sets

o Intermediate - 3-6 sets

o Advanced - 5-8 sets

Tempo

Most strength programs work on 2-4 seconds for the eccentric phase and 1-2 seconds

for the concentric phase.

In kettlebell training this is not always possible due to the increased proprioceptive

demand and ‘swing’ phase of the exercises. Hence the eccentric phase and the

concentric phase can vary depending on the exercise.

Number of sets

As a general rule use the following:

o Beginner - 1-2 sets

o Intermediate - 3-5 sets

o Advanced - 5+ sets

Programming Ideas The common exercise order for kettlebell programs is as follows:

Pressing

Pulling

Legs

Core

Ballistics and Grinds

When programming your kettlebell workouts you need to know what it is you are trying to

achieve prior to training. For strength work you will focus more on the grinds and the more

cardio/weight loss type goals would have more of a ballistics focus and those looking for

balance you work both.

Everyone is different and will have a different focus so next we are going to look at some

different ways that we can train to get the most out of our kettlebells.


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Sets/reps and Ladders

The traditional sets and reps style works well for kettlebell training. You can work the grinds

in the low rep range for strength and the higher rep range for strength endurance work. As

your skill level increases you will likely find that you ballistics will use much higher rep

ranges.

Ladders are a very common method utilised for training kettlebells. Popularised by Pavel in

Enter the Kettlebell’s Rite of Passage ladders are a great way to build volume into your

sessions.

Complexes and Chains

Kettlebell complexes and chains are your secret weapon to faster results in less time.

Complexes and chains are simply as number of exercises strung together and performed

without rest. The kettlebell is uniquely suited to this style of training which enables you to

build strength at the same time as you give your heart and lungs a workout.

For complexes you repeat the prescribed reps for each movement before moving to the next,

while for chains you do one rep at a time for the prescribed number of reps total.

The “Deep Six Complex” written by Jon Engum, Master SFG is a great complex to use in

group sessions as it allows everyone to stay together, practice the six primary movements and

easily track progress as you go from the beginner standard to the advanced standard.

The Deep Six Complex:

1. 5 Swings

2. 5 Snatches

3. 5 Cleans

4. 5 Rack Squats

5. 1 Turkish Get Up (top down)

• After the last squat you press the bell to lockout and perform your TGU in reverse

from the top down.

• You complete all movements with the first hand and only change once you

complete the reverse TGU.

• Aim for 5 rounds

• Beginners: rest 30 seconds after every hand switch, rest 1 minute between rounds.

• Intermediate: rest after you have completed both right and left for 30 seconds to 1

minute.

• Advanced: No rest, complete all 5 rounds.


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Hybrid Programs

This is simply using kettlebells in conjunction with other training tools, the most common is

combining with bodyweight training.

Program Ideas

Kettlebell Circuit

Double Handed Squats

Clean

Reverse Lunge

Push Up

Double Handed Swing

Performing the Workout

A countdown circuit that begins with 20 reps. Perform the circuit with 20 reps for each

exercise. Then repeat the circuit for 15 reps, then with 10 reps, and finally 5.

All single sided exercises are 20, 15, 10, 5 reps per side.

Fitness Circuit

Burpees

Slow Mountain Climbers

Alternating Swings

Press Ups

Double Handed Squats

Double Handed Swings

Fast Mountain Climbers


Set your interval timer to 30 seconds. This is a ladder so begin with the first exercise for 30

seconds, then rest 30 seconds, then the first and second exercise, rest, first, second and third,

and rest. Carry on this way until you complete all 8 exercises without resting. Each exercise

and rest should only last for 30 seconds.

Paired Circuit

Double Lunge

Single Leg Deadlift

Squat Racked

Burpees


Jump Squats



27 | P a g e


Work through each circuit one exercise after the next only resting when necessary. For the

first group perform 10 reps per side, the second block choose from 20 reps per side or just 20

reps.

2 x 7 Minute Exercises

Clean

Squat & Press

Double Lunge


Burpees


How to Perform the Kettlebell Workout

Perform the first block as a circuit nonstop for 7 minutes, 5 reps per side. Then rest for 1

minute and complete the second block as a circuit nonstop for 7 minutes, 20 reps each except

the Burpees which is 10 reps.

Total: 15 Minute Workout

10 and Walk Exercises

One Handed Swing

Clean, Squat & Press

How to Perform the Workout

Start by performing 10 reps of the first exercise on each side, then perform a walking forward

lunge with the kettlebell for 10 steps, then repeat the first exercise again and then the walking

lunges again. Next perform the second exercise for 10 reps per side and again the walking

lunges. Continue like this for all the exercises. You should complete each exercise twice for

10 reps per side and a total of 8 sets of walking lunges.

30 Second Superset Exercises

One Handed Swing

Squat & Press

Clean

OH Lunges

How to Perform the Workout

Set your timer for 30 second intervals. Swing for 30 seconds on each side and then move onto

the Squat & Press for 30 seconds each side without a rest. Then rest for 30 seconds and repeat

both exercises again, rest 30 seconds and repeat for a 3rd time. Rest 1 minute and repeat as

with the 2 previous exercises for the next pair.


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3 x Classic Circuits Exercises

One Handed Swing

Side Lunge

Clean & Squat

Squat & Press

Double Lunge

Alternating Swing *

Double Handed Swing *

Clean, Squat & Press

Overhead Forward Lunge

How to Perform the Kettlebell Workout

Perform each block of 4 exercises, 30 seconds each exercise. Some exercises are for 1 minute

*. Rest only after each block for 1 minute.

Full Body Focus

Turkish Get Up, 2 per side

1 Arm Swing, 10 per side

Rest for a few seconds and repeat 2-3 times

Push up, 5-8 reps

Goblet squat, 5-6 reps

One-arm row, 5-6 reps per side or pull ups, 4-6 reps

Clean, 10 per side

Rest for a few seconds and repeat 2-3 times


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Scientific Evidence Over the last few years there has been an increasing interest in understand the way the human

body responds to Kettlebell training. Here is a list of some key research papers with links or

Abstracts for you to read in your own time.

1. Stuart M. Mcgill and Leigh W. Marshall, “Kettlebell swing, snatch, and bottoms-up

carry: back and hip muscle activation, motion, and low back loads” (2012)

http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_Bot

tomUps_Carry.pdf

2. William H. Otto, Iii, Jared W. Coburn, Lee E. Brown, and Barry A. Spiering, “Effects

of weightlifting vs. Kettlebell training on vertical jump, strength, and body

composition” (2012)

http://g-se.com/uploads/biblioteca/weightlifting_vs_kettlebell_2012.pdf

3. Farrar, Ryan E; Mayhew, Jerry L; Koch, Alexander J “Oxygen Cost of Kettlebell

Swings” (2010)

https://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rj

a&uact=8&ved=0CB4QFjAA&url=http%3A%2F%2Fwww.researchgate.net%2Fprof

ile%2FJerry_Mayhew%2Fpublication%2F42345570_Oxygen_cost_of_kettlebell_swi

ngs%2Flinks%2F00b4951c4bbf95a64d000000.pdf&ei=pzo4VduwNIPxmAXl9IHYB

A&usg=AFQjCNFzoKqpOZRHNv1lKMANb5r-

HxDDuQ&sig2=YtE2rCMocFOR7LsQnfYdCw

4. Jay, Kenneth, et al. "Kettlebell training for musculoskeletal and cardiovascular

health: a randomized controlled trial." (2011)

http://scholarworks.sjsu.edu/etd_theses/4044/

5. Jason Brumitt, Hui En Gilpin, Meredith Brunette, and Erik P. Meira, “Incorporating

kettlebells into a lower extremity sports rehabilitation program”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096147/

6. Mette Kreutzfeldt Zebis, Jørgen Skotte, Christoffer H Andersen, Peter Mortensen,

Højlund H Petersen, Tine C Viskær, Tanja L Jensen, Jesper Bencke, Lars L Andersen

“Kettlebell swing targets semitendinosus and supine leg curl targets biceps

femoris: an EMG study with rehabilitation implications”

http://bjsm.bmj.com/content/early/2012/06/25/bjsports-2011-090281.short

7. Lake, Jason P and Lauder, Mike A. “Mechanical demands of kettlebell swing

exercise”

http://journals.lww.com/nsca-

jscr/Abstract/2012/12000/Mechanical_Demands_of_Kettlebell_Swing_Exercise.5.asp

x

http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_BottomUps_Carry.pdf

http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_BottomUps_Carry.pdf

http://g-se.com/uploads/biblioteca/weightlifting_vs_kettlebell_2012.pdf

https://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CB4QFjAA&url=http%3A%2F%2Fwww.researchgate.net%2Fprofile%2FJerry_Mayhew%2Fpublication%2F42345570_Oxygen_cost_of_kettlebell_swings%2Flinks%2F00b4951c4bbf95a64d000000.pdf&ei=pzo4VduwNIPxmAXl9IHYBA&usg=AFQjCNFzoKqpOZRHNv1lKMANb5r-HxDDuQ&sig2=YtE2rCMocFOR7LsQnfYdCw






http://scholarworks.sjsu.edu/etd_theses/4044/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096147/

http://bjsm.bmj.com/content/early/2012/06/25/bjsports-2011-090281.short

http://journals.lww.com/nsca-jscr/Abstract/2012/12000/Mechanical_Demands_of_Kettlebell_Swing_Exercise.5.aspx




30 | P a g e

8. Otto, William H. III’ Coburn, Jared W, Brown, Lee E, and Spiering, Barry A.

“Effects of weightlifting vs. Kettlebell training on vertical jump, strength, and

body composition”

http://journals.lww.com/nsca-

jscr/Abstract/2012/05000/Effects_of_Weightlifting_vs__Kettlebell_Training.4.aspx

Additional Reading

1. Enter The Kettlebell, Pavel Tsatsouline, Chairman StrongFirst

2. Simple and Sinister, Pavel Tsatsouline, Chairman StrongFirst

3. Kettlebells for Women, Lauran Brooks, RKC Team Leader

4. Michael Krivka, Senior RKC http://rkcblog.dragondoor.com/the-rkc-the-perfect-

training-

system/?inf_contact_key=851e2fde810dee75f005cfc28d0dc42821e7da01424acf

fbd0fdedbc39657c3a,

5. Australian Institute of Kettlebells Community

http://kettlebellinstitute.com.au/blog/category/kettlebell-training/,

6. the StrongFirst Community www.strongfirst.com,

7. Van Thompson, 08/11/2013www.livestrong.com/article/196781-what-size-

kettlebell-is-right-for-me,

8. Geoff Neupert, Master SFG www.kettlebellsecrets.com,

9. Chris Lopez, SFG II www.kettlebellworkouts.com,

http://journals.lww.com/nsca-jscr/Abstract/2012/05000/Effects_of_Weightlifting_vs__Kettlebell_Training.4.aspx

http://journals.lww.com/nsca-jscr/Abstract/2012/05000/Effects_of_Weightlifting_vs__Kettlebell_Training.4.aspx

http://rkcblog.dragondoor.com/the-rkc-the-perfect-training-system/?inf_contact_key=851e2fde810dee75f005cfc28d0dc42821e7da01424acffbd0fdedbc39657c3a




http://kettlebellinstitute.com.au/blog/category/kettlebell-training/

http://www.strongfirst.com/

http://www.livestrong.com/article/196781-what-size-kettlebell-is-right-for-me

http://www.livestrong.com/article/196781-what-size-kettlebell-is-right-for-me

http://www.kettlebellsecrets.com/

http://www.kettlebellworkouts.com/

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