You heard of “Kettlebell 5×5”?

–> 5×5 Kettlebell Method for Strength + Muscle

Let me explain how it works and give you a sample workout.

The original 5×5 is a strength building protocol based on basic compound exercises – squats, deadlifts, bench press etc. You do 5 sets of 5 reps of each exercise, hence “5×5”. You increase weight as you go and maintain good form. Simple and intense for strength and lean muscle!

Now we have our newest addition – The Kettlebell 5×5 Program! With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

Now. When doing 5×5 with kettlebells we need to be a bit more strategic. With barbells you can just increase the weight as soon as you can do 5 sets of 5 reps. But kettlebell weights tend to jump bigger.

So we’ll play around with the details like tempo, rest periods, exercise variations etc.

Here is an example workout. (Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns):

KB 5×5 – WEEK 1 / WORKOUT 2

PART 1 – Do 5 KB clean and presses on the right side. Rest 60-120 seconds. Do 5 KB clean and presses on the left side. Rest 60-120 seconds. Go back to side one and do 5 rounds. When you can do 5 sets of 5 reps progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight.

PART 2 – Do exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and do 5 rounds. When you can do 5 sets of movement #1 progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight:

— Turkish Get Up – 1 per side
— Single arm KB rows – 12 reps per side

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

— Close push ups
— Jumping jacks
— KB crush curl
— High knees in place

Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns. Click here to learn more and start now:

–> Kettlebell 5×5 – Strength and Size Training System

Cheers to gaining strength and lean muscle in less time with Kettlebell 5×5!

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net