I’ve got this question a few times over the last couple of days from folks interested in our upcoming 5×5 Kettlebell Challenge, so let me do my best to explain!

The original 5×5 workout is a strength training program that was popularized by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.

However, in our upcoming 28-day Challenge, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Here’s an example of what a day’s training might look like:

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Kettlebell 5×5 Workout – Sample Day

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Snatch
— Single / Double KB Split Squat

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Floor Press
— Single / Double KB Row

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One of the KEYS to making this program work with kettlebells is knowing where to start, and how to progress.

See, with the original program, once you can do five sets of five reps with a given weight, you just bump up the load – which is pretty straight forward if you’re using a barbell.

With kettlebells however, you typically have bigger jumps in weight – so we need to get a little more creative, and adjust things like tempo, rest period, exercise variation difficulty, etc.

These details are what we cover in the Challenge coaching and materials, and this is why you should sign up!

Details and save your spot now at the link below:

–>> 5×5 Kettlebell Challenge

…look forward to working with you!

-Forest and the FVT Team at KettlebellBasics.net

The original 5×5 workout is a strength training program that was developed by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.  

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift. However, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Give this 5×5 kettlebell workout a try, and if you like it, stay tuned – our 28-day 5×5 Kettlebell Challenge opens for registration later this week:

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Kettlebell 5×5 Workout

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Press
— Single / Double KB Renegade Row

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Front Squat
— Single / Double KB Swing

#kettlebellworkout #fitness #exercise #training

from Forest and the Team at KettlebellBasics.net

The 300-rep KB Challenge Workout is a full-body workout that will test your endurance, stamina, and strength. This workout is not for the faint of heart – it is a true test of your fitness level. Are you up for the challenge?

300-rep KB Challenge Workout

Perform 10 reps of each exercise. Do one move after the other with little to no rest in between. Do two rounds as fast as possible:

• Two hand KB swings
• Standard push ups
• Walking lunge (10 reps per side)
• One arm KB rows (10 reps per side)
• Jumping jacks
• One hand KB swings (10 reps per side)
• Close push ups
• Alternating reverse lunge (10 reps per side)
• One arm KB rows (10 reps per side)
• Seal jacks

If you enjoyed this 300-rep KB Challenge workout, you’ll love the full program! The program includes 4 weeks of challenging workouts, designed to help you build strength and endurance. Click the link below to check out a free sample week:

–>> “300” Kettlebell Challenge from Kettlebell Basics – Click Here for a Free Sample Week

-Forest at the Team at KettlebellBasics.net

One technique that’s been popular in strength circles for several decades is called “pre-exhaustion” training.

The idea is to pair an isolation move with a compound one for the same muscle group. For example, you might do flys before you bench press, or leg extensions before you squat.

In theory, the strategy allows for more muscle recruitment because supporting muscles no longer serve as limiting factors in an all-out set. Lighter weights must also be used with the compound movements, so injury risk is also reduced.

I think one of the big problems with this method is that it really only works best for very advanced lifters. If you can bench press 600 pounds for example, doing sets of five at 450-500 pounds is just incredibly taxing on the body and joints. Not to mention risky. But for 99% of people who are not lifting THAT much weight in the first place, it actually takes away from your objective, which is to use enough load to actually overload the muscle enough to grow.

For the majority of people who want to get stronger and add muscle, but still go easy on their body, I think there is a better method. It’s called Time-Volume Training.

Time-volume training uses something called training density instead. This method goes easier on your body, but still allows you to use an adequate load to stimulate the muscle.

More on how it all works HERE, but basically, density is a measure of how much work you can do in a certain timeframe. For example, if you bench press 200 lbs twenty times in 10 minutes, that works out to a “density” of 400 pounds per minute. If you can do 25 reps in 10 minutes next workout, that’s a density of 500 pounds per minute.

This increase in density means an increase in total workload, and your body responds to that training stimulus by building MUSCLE.

Check out the details on how it all works and pick up a copy of the program at the link below:

->> Time-Volume Training

If you are looking to gain muscle and strength while at the same time taking it easy on your body and joints, try Time-Volume training!

-Forest Vance
KettlebellBasics.net

According to Wikipedia:

“Cyber Monday is a marketing term for e-commerce transactions on the Monday after Thanksgiving in the United States.”

It also offers a way for smaller retail websites to compete with larger chains… and that’s where YOU can benefit today!

To celebrate, we’re having a Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics. Check out the deals at the link below:

–>> Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics

Then try the Cyber Monday Kettlebell Workout workout below:

Do 5 rounds for time; prescribed weights = 16k women / 24k men:

— Kettlebell clean and 2 presses each side
— 4 snatches each side
— 12 goblet squats
— 16 hand to hand swings

Want more workouts like this? Click the link below, and hurry – the special offer ends at midnight tonight!

–>> Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics

– Forest and the Team at KettlebellBasics.net