Kettlebell Workout Question
- Thread starter sue320
- Start date
I don't think there are any moves that don't "go together". If you've ever done/seen AOS Providence, Anthony use a pretty broad range of exercises.
The one thing I'm a little mindful of is fatigue and the order in which I do some stuff. For instance, if my shoulders are fried from doing presses, I'd probably avoid heavy TGU's or windmills at that point. Does that make sense?
The one thing I'm a little mindful of is fatigue and the order in which I do some stuff. For instance, if my shoulders are fried from doing presses, I'd probably avoid heavy TGU's or windmills at that point. Does that make sense?
Pearlstrand
Cathlete
How much experience do you have with kettlebells? Have you looked at the Art of Strength website (www.artofstrength.com)? They offer lots of suggested workouts (kettlebell, tabata-style, etc.) and have many instructional videos, too.
Kettlebell workouts focus on working the whole body, rather than isolating parts. Most exercises involve upper, lower, and core. Some kettlebell workouts also include body-weight exercises -- push-ups, planks, etc.
There are many threads related to kettlebells on the forum, with lots of good info. Try doing a search to find more info.
Kettlebell workouts focus on working the whole body, rather than isolating parts. Most exercises involve upper, lower, and core. Some kettlebell workouts also include body-weight exercises -- push-ups, planks, etc.
There are many threads related to kettlebells on the forum, with lots of good info. Try doing a search to find more info.
New Jersey CrossFit used to be a great place to get free KB workout ideas, but they're now charging a subscription for access. 
However, they do have some of their stuff posted on youtube. So you might find some ideas for your own home-grown stuff. Here's the link: http://www.youtube.com/user/mstehle1#p/u
The possibilities are really endless for what you can do on your own. I have some workouts stashed away. I'll try to find and post them when I get back from lunch.
However, they do have some of their stuff posted on youtube. So you might find some ideas for your own home-grown stuff. Here's the link: http://www.youtube.com/user/mstehle1#p/u
The possibilities are really endless for what you can do on your own. I have some workouts stashed away. I'll try to find and post them when I get back from lunch.
lioness
Cathlete
I do lots of my own kettlebell workouts. I mix up kettlebells with jump rope, running and lots other exercises.
I agree with Gayle that it's more about fatigue and listening to your body. I have done swings every day and never had a problem but I might have an issue doing presses every day. You can also alternate with light days and heavy days.
You should be able to search under Kettlebell workouts and find examples of workouts.
I agree with Gayle that it's more about fatigue and listening to your body. I have done swings every day and never had a problem but I might have an issue doing presses every day. You can also alternate with light days and heavy days.
You should be able to search under Kettlebell workouts and find examples of workouts.
lioness
Cathlete
Here are some examples:
Workout #1
6 rounds: Go through 12 of each movement then 10, 8, 6, 4 and 2.
Kettlebell Snatch 12/12, 10/10, 8/8, etc.
Kettlebell Push Press 12/12, 10/10, 8/8, etc
Reverse Lunge holding the bell 12/12, 10/10, 8/8, etc
1 arm row 12/12, 10/10, 8/8, etc
Walkouts 12, 10, 8, 6, 4, 2
Workout #2
[FONT="]Up the River and Down the River Conditioning Ladders[/FONT]
Workout #3
Kettlebell Complex
5 Rounds
20 KB Swings
20 KB High Pulls
20 Alternating Single Arm Swings
10 Clean + Press Right
10 Clean + Press Left
Workout #4
This is a “prison style” workout. Start at one end of the room, perform the movement, then walk to the other side of the room and continue. The bigger the room, the tougher the workout.
[/FONT]Special bonus: If you have to put the kettlebell down at any point… do 10 push-ups. Scaling options – do 2-hand swings instead, and/or drop the Rx’d weight, and/or start at 10 reps instead of 15.
Workout #1
6 rounds: Go through 12 of each movement then 10, 8, 6, 4 and 2.
Kettlebell Snatch 12/12, 10/10, 8/8, etc.
Kettlebell Push Press 12/12, 10/10, 8/8, etc
Reverse Lunge holding the bell 12/12, 10/10, 8/8, etc
1 arm row 12/12, 10/10, 8/8, etc
Walkouts 12, 10, 8, 6, 4, 2
Workout #2
[FONT="]Up the River and Down the River Conditioning Ladders[/FONT]
- [FONT="]Reps for beginners: 8, 16,24,16,8[/FONT]
- [FONT="]Non-beginners: 10,20,30,20,10[/FONT]
- [FONT="]Burpees[/FONT]
- [FONT="]Kettlebell swings[/FONT]
- [FONT="]Mountain climbers[/FONT]
- [FONT="]Snatches (split the reps)[/FONT]
- [FONT="]Kettlebell Squats[/FONT]
- [FONT="]Jump rope or Jumping Jacks[/FONT]
Workout #3
Kettlebell Complex
5 Rounds
20 KB Swings
20 KB High Pulls
20 Alternating Single Arm Swings
10 Clean + Press Right
10 Clean + Press Left
Workout #4
This is a “prison style” workout. Start at one end of the room, perform the movement, then walk to the other side of the room and continue. The bigger the room, the tougher the workout.
- 15 one-hand KB swings, left
- Farmer’s walk (to the other side of the room), left
- 14 one-hand KB swings, right
- Farmer’s walk, right
- Continue swings and farmer’s walks, alternating hands, down to 1 rep
- The workout ENDS with one last farmer’s walk
[/FONT]Special bonus: If you have to put the kettlebell down at any point… do 10 push-ups. Scaling options – do 2-hand swings instead, and/or drop the Rx’d weight, and/or start at 10 reps instead of 15.
Last edited:
To echo Jane, mixing in non-KB exercises with your KB workouts is great!
Here are a few more workouts:
Use a heavy bell! AMRAP (as many rounds as possible) in 25 minutes.
"Lucky Sevens"
Here are a few more workouts:
Use a heavy bell! AMRAP (as many rounds as possible) in 25 minutes.
- kettlebell swings 5/5
- push ups 10
- cleans 5/5
- presses or push presses 5/5
- 1 arm racked squat 5/5
- 1 arm row 5/5 or pull ups 10
- walkouts 5
"Lucky Sevens"
- Kettlebell swings 7r/7l
- Burpees 7
- Kettlebell snatches 7r/7l
- Mountain climbers 7r/7l
- Kettlebell cleans 7r/7l
- 1 kettlebell racked thruster 7r/7l
- Walkouts 7
- Go through this circuit style
- do 7 rounds as fast as possible
- use one kettlebell for the entire workout
One more! I like to use this one with a lighter KB as a warm up, but you can definitely go heavier or do it more times and use it as a full-fledged workout.
Flow Drill
Starting on the right side:
· half get-up
· high pull to a snatch (30 seconds)
· presses (30 seconds)
· long cycle cleans (30 seconds)
· swings (30 seconds)
· fig 8 to a hold (30 seconds - ending in your left hand)
· swings (30 seconds)
· long cycle cleans (30 seconds)
· presses (30 seconds)
· high pull to a snatch (30 seconds)
· reverse half get-up (ending on the floor)
Janie - Some moves, like swings, TGUs, windmills or presses can be done with a dumbbell, but a lot of stuff really can't.
I think a 20-25# KB would be a decent start weight for AOS. From my experience, the stuff that I had to go lighter with (windmills and overhead squats) were things that were really doable with a dumbbell sub.
Flow Drill
Starting on the right side:
· half get-up
· high pull to a snatch (30 seconds)
· presses (30 seconds)
· long cycle cleans (30 seconds)
· swings (30 seconds)
· fig 8 to a hold (30 seconds - ending in your left hand)
· swings (30 seconds)
· long cycle cleans (30 seconds)
· presses (30 seconds)
· high pull to a snatch (30 seconds)
· reverse half get-up (ending on the floor)
Janie - Some moves, like swings, TGUs, windmills or presses can be done with a dumbbell, but a lot of stuff really can't.
I think a 20-25# KB would be a decent start weight for AOS. From my experience, the stuff that I had to go lighter with (windmills and overhead squats) were things that were really doable with a dumbbell sub.
janie1234
Cathlete
Thanks Gayle. When you say lighter, . . . what size would you buy for the lighter or would you just use a dumbell and not bother buying a smaller kettle? For AOS can I get away with a 20lb and 8lb? I'm just getting back into the swing of things with weights so I don't want it to be easy but challenging.
I started with 18lb and 26lb (8kg and 12kg) kettlebells and subbed a 10lb dumbbell for the windmills and overhead squats. I wouldn't get a lighter KB just for those things. Honestly, I wouldn't bother buying an 8lb KB. 15lbs would be a useful weight, especially for practicing things like snatches.
FWIW, I've added a 36lb KB to my collection, but still use the 18 and 26lbers a lot.
Imagine my surprise to come home this evening and find all of this information! Thank you Lioness (I hope I'm not missing an "n") & Gayle...you both provided excellent input and I really appreciate it!
I think I'm going to go to a kb workout tomorrow night at a gym near my home. The instructor there is an RKC II instructor. I figure she'll make sure my form is right and then says she'll educate me how to put workouts together. Exciting stuff!
Again, thanks all!
I think I'm going to go to a kb workout tomorrow night at a gym near my home. The instructor there is an RKC II instructor. I figure she'll make sure my form is right and then says she'll educate me how to put workouts together. Exciting stuff!
Again, thanks all!