Kettlebell Basics Program

For all my kettlebell enthusiasts. This is a basic beginners program. As might be understood or expected there is much more to this but this will provide a start and direction.

General Kettlebell Starter Plan and Goals

Turkish Get Up
1-5 reps per arm x 5 sets
Windmill
3-5 sets of 3-5 reps/side
Clean
5 reps/arm x 5 sets
Squat
5 reps/arm x 5 sets
Press
5 reps/arm x 5 sets
**Couplets**
Clean and Press
5 reps/arm x 5 sets
Clean and Squat
5 reps/arm x 5 sets
Squat and Press aka Thruster
5 reps/arm x 5 sets
Clean Squat Press
5 reps/arm x 5 sets
**Swings**
2 Hand Swing 20 reps x 5 to 10 sets
1 Arm Swing 10 reps/arm x 5 to 10 sets
Hand to Hand or Swing Switch 20 reps (10/hand) x 5 to 10 sets
Note: for swings the initial goal is 100 total reps (for 1 arm that is 50/50/arm). Work up to 200. Meaning you can add an additional set each week till you reach This is just one example
Note: for squats one could substitute Lunges, 1 Leg Deadlift or Pistol Squats. All these provide other ways to train the legs, core, hips, etc.
Example layout for 3 days a week
DAY 1
Turkish Get Up
3 reps/arm x 3 sets
Clean Press
5 sets of 5 reps
Squats 
5 sets of 5 reps if in rack. If Goblet do 5 sets of 10 reps
2 hand Swing
20 reps x 5 sets
DAY 2
Get Up Sit Up (first part of the turkish get up). Use a heavier weight
3 sets of 3 reps
Press (heavier bell)
3-5/reps x 3-5 sets
Clean Squats
5 reps/side x 5 sets
1 Arm Swing
10 reps/arm x 5 sets
DAY 3
Windmill
3 sets of 3 reps/side
Clean Squat Press
5 sets of 5 reps/side
1 Arm Swing
5 sets/arm x 5 sets
2 options
A.  Heavier bell
B. 30 sec intervals: use the clock to work intensity i.e. do them in 30 second intervals meaning 30 seconds you must complete work and recover).
2 Hand Swing Tabata…..20 seconds of work, 10 seconds of rest x 8 sets
note you can get about 12-14 reps in 20 second window
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One thought on “Kettlebell Basics Program

  1. Pingback: Kettlebell Basics Program | Sports Medicine & Human Performance

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