Many times, one of the first workouts people ever do with their kettlebells is a circuit-style routine. This is actually a bad idea if you’re just getting started – you’ll get so much more out of simply focusing on perfect technique. It might not be sexy, but it’s true.
Now on the other hand, if you’ve been faithfully practicing your kettlebell moves, your technique is improving and you’re getting the basic exercises down pat …
Guess what? It’s about time to add the kettlebell circuit to your training arsenal. Here’s just a few of the benefits you can expect from incorporting kettlebell circuits into your routine:
* Burning fat without sacrificing muscle mass
* Improved conditioning
* Increased strength
* Increased athleticism
Another great thing about kettlebell circuits is that they are super efficient and usually can be completed in 20 minutes or less.
Here’s an example of a kettlebell circuit workout – it’s a video from my ‘kettlebell combo’ video series:
Don’t forget: Although it might not be that exciting, mastering the basics is essential before you start doing kettlebell circuits. You’ll get a better workout, prevent injury and enjoy your kettlebell training experience a lot more.
Kettlebell circuits are an awesome way to burn fat, improve your conditioning, increase strength, and increase athleticism. Start incorporating them into your routine today!!
If you haven’t mastered the basics of kettlebell training, the KettlebellBasics.net Quick Start Guide is a great place to start. I’ve recently added a video series to the package, and the price is going up next week, so now’s the time to grab a copy if you haven’t already at a great price!!
Watching how-to videos is one of the best ways to learn how to use kettlebells – that’s why I use video as a teaching medium so frequently here at KettlebellBasics.net. Here’s a complete list for you of all the kettlebell videos we’ve done on this blog:
Whew! That should be enough video to last you for a while 🙂 Enjoy!
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The best kettlebell routines from KettlebellBasics.net
Variety in your kettlebell training program, contrary to popular belief, can be both good and bad.
If you keep doing the same workout for a long period of time, your body adapts and you stop making progress. It also gets super boring :).
On the other hand, change things up too much and it’s difficult to measure progress.
Sticking with your program just long enough and changing things up when your gains start to stall is the ticket to steady progress. And that being said, here are a few kettlebell routines to give you ideas for your workouts and to help you keep things interesting. Most of these have written descriptions and video – enjoy!
Combines two basic kettlebell exercises – the Swing and the Get Up – into a medium intensity, beginner level workout. Start here after you feel confident with your Swing and Get Up technique.
This one takes all five basic kettlebell exercises – the Swing, the Get Up, the Goblet Squat, the Clean and Press, and the Snatch – and combines them into a giant circuit.
If you’re short on time, here’s two kettlebell workouts you can do in 15 minutes or less.
Kettlebell Basics Combo Series
A video series by yours truly that features four ‘kettlebell combo’ videos so far. Take combo #1 for example – the one arm Swing to one arm Squat to Overhead Press to one arm Snatch. All combos also have a basic workout you can do with them.
Being that combat athletes come from a broad group, this kettlebell circuit workout can be adapted to your training program; it is done for time instead of reps and requires the use of a kettlebell in each exercise
If you are just beginning to train with kettlebells, this circuit is designed for you, incorporating simple, yet effective kettlebell exercises to get you started
To branch out, this workout has ten exercises utilizing body weight, a stability ball, and kettlebells; this combination is great for losing fat and gaining lean muscle
Halloween has passed, but that doesn’t mean candy isn’t still available throughout the year, try this bodyweight/kettlebell workout to burn some of those calories!
Women require different training needs than men and this routine targets that issue with a combination of lunges, get ups, rows, swings, snatches, and cleans
Now, these kettlebell routines are just a start – we’ve got many more to come, so stay tuned!! Comments and questions are always welcome.
P.S. If you liked these kettlebell workouts, why not subscribe to the KettlebellBasics.net newsletter? You’ll get email updates of new posts, a free video and e-manual just for joining, and more. Just drop your name and email into the box to the upper right of the page to sign up now.
Start here to learn the basic kettlebell exercises
Are you having problems mastering the basic kettlebell exercises?
Is your lower back aching after a KB training session?
Do you just feel like you’re not getting all you can out of your kettlebell training?
Good news: You’ve landed in the right place. This post is intended as a ‘jumping – off point’ for kettlebell beginners, as well as a reference resource for more advanced trainees. You’ll find detailed descriptions of each ‘basic’ kettlebell exercise (swing, Turkish get up, goblet squat, clean, press, and snatch), additional coaching points and technique tips for each, and much more.
Questions, comments, etc. are more than welcome – please leave them in the comments section at the bottom of the post and I’ll do my best to get back to you ASAP. Thanks, and enjoy!
– Forest Vance, RKC
Kettlebell Exercises
1. The Kettlebell Swing
The Kettlebell Swing forms the foundation of kettlebell training exercises. It hits almost all of your major muscle groups, with a special emphasis on the glutes, hamstrings, back extensors, and lats.
Your next foundational kettlebell training exercise – it hits all of the muscle groups that the Swing doesn’t. The Get-Up is considered a ‘grind’ (slow and controlled), in contrast with the Swing, which is considered a ‘ballistic’ (fast and explosive).
An exercise essential to the mastery of the basics of hardstyle kettlebell training. The kettlebell squat is different from, say, a traditional back squat; read the full article to find out more:
This is a video meant to aid beginners, those perfecting their form, or coping with an injury that explains two easy modifications to kettlebell workouts.
Also, if you liked this post, why not sign up for our newsletter? You’ll get tips and tricks just like these delivered straight to your email inbox – plus a couple of free bonuses just for signing up! Just enter your name and email into the box to the upper right of the page.
Time to time, you might find yourself away from your kettlebells – maybe on the road for work or vacation – and still in need of the fast and efficient conditioning-style workout you get with your KB’s. The Dumbbell Complex is a great alternative.
Istvan Javorek is the strength coach who has recently popularized the dumbbell complex concept – here’s a video of the Javorek Complex #1:
Quick summary of the complex in the video if you missed it:
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6
Perform In A Non-Stop, Continuous Order As Listed Above.
Five Exercise X 6 Reps = 30 Reps/Set
This complex can be done once or twice for a warm-up or three to five times for a complete workout.
Enjoy and have a great weekend!
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Do you realize the impact the footwear you choose when training with kettlebells has on your strength, balance, and cordination? Kettlebell training – and most other training, in fact – is best done with no shoes at all.
Prior to the invention of shoes, people had healthier feet. The modern Zulu population, which often goes barefoot, had the healthiest feet in a study sited in the above article. Europeans, the habitual shoe wearers, had the most foot problems.
So here are five reasons why you should think about losing your shoes for your next kettlebell training session:
1. ‘Feel’ the floor
Going barefoot allows you to build a nice strong base from the ground up for performing kettlebell drills. Also, cross trainers or running shoes may have elevation in the sole as to pitch your feet forward and impair mobility.
2. Strengthen the foot muscles
You get this only with barefoot (and some very unique footwear that I’ll mention in a bit) training. Plus you can use your toes to grip things better.
3. Improves balance
This is almost immediate. Just try it and report back.
4. No tension loss
If you follow Pavel’s teachings, you know that tension is strength. So cushy shoes are out.
5. Proper gait
Wearing shoes makes natural gait impossible. And chronic shoe wearing can result in lower and upper back pain.
So now let me address the common objections I get to this:
“I train in a gym and I can’t take my shoes off”
“I train at the local park and don’t want to cut my feet/step in dog poo/etc.
“I don’t want to drop a kettlebell on my foot”
Stop being a sissy 🙂
But if these are serious problems for you,Vibram Five Fingers are a cool alternative footwear that are well worth a look. Wearing a pair of Vibrams is, from a biomechanical standpoint, like going barefoot, but gives you some protection against the elements.
Check out this article on Tim Ferriss’s Four Hour Blog for more about problems with wearing shoes and the Vibram Five Fingers:
I don’t personally own a pair of Vibrams (I just train barefoot), but I know a lot of kettlebell people who love them. It comes down to preference and convenience in the end.
What kind of footwear do you sport in your kettlebell training?
I know I’ve talked exclusively about Dragon Door kettlebells on this blog – and that’s truly because I think they’re the best. I’m not personally biased one way or the other just because I’m an RKC – I just want the best ‘bells. And it’s funny, as kettlebell brand seems to be a kind of sensitive topic for people in the kettlebell community. So I thought I would put together a list of major brands of kettlebells with a few of the good and bad things about each. This list is by no means exhaustive – feel free to leave your opinion on the best kettlebell brand in the comments section. If there are any brands that you like and use that I’ve left out, feel free to point that out as well.
1st Tier Brands: Ader + Dragon Door
It seems that the kettlebell brands most widely used are Dragon Door and Ader – this is just from personal observation and other discussions I’ve seen about this topic.
Dragon Door:
Generally agreed upon that the ‘bell is more comfortable
DD ‘bells have a nice, flat bottom that’s great for stuff like renegade rows
Nicely built and well balanced ‘bell
For a more detailed review of the Dragon Door ‘bells, click here
Ader:
Harder to grip, which could be a good or bad thing depending on how you look at it
Generally well reviewed bell and slightly cheaper price than Dragon Door
2nd Tier Brands: Powermax + Apollo
These ‘bells aren’t as good quality and aren’t as well made – they’re also considerably cheaper. Reviews aren’t as good across the board. But, the lower price makes them attractive to some – and if you’re just planning on doing some occasional swings with them – maybe using them for CrossFit workouts or something – they’re probably just fine in all honesty.
This is a new kettlebell breed. The purists like myself would never consider something like this, but for some, it may be a good option. Positives are that one can have only one kettlebell and adjust the weight as you get stronger, switch exercises, etc.
So there you have a review of the different kettlebell brands! Which one is your favorite?
While you’re here, make sure to sign up for the KettlebellBasics.net newsletter and claim your free bonuses today if you haven’t done so yet … and have a great weekend!
Are you into kettlebell training? Having problems mastering the basics?
Then you may be interested in these two awesome free bonus reports/ mini ebooks that you get when you order the KettlebellBasics.net Quick Start Guide – my guide to everything you need to know about the basics of kettlebell training – this weekend:
1. Kettlebell Rx: Are you having problems ‘groving’ the swing? With keeping the kettlebell from hitting you in the forearm when you do your KB cleans? This is a special report about 3 common kettlebell training mistakes and how to fix them – fixes that have worked for many of my clients and that will surely work for you!! (This is in ebook, not video format – for those of you who’ve already seen the Kettlebell Rx video)
2. The Easiest, Fastest Fat Loss Meal Plan Ever: The incredibly popular meal plan and recipe guide – outlines an exact meal plan for fast fat loss and gives you dozens of ideas to put together fast, easy and healthy meals.
It’s my birthday this weekend – thought I would pass on some of the good times to you with this special offer 🙂
If you’re thinking about doing this, act fast – the offer only lasts through Sunday night! For more info and to order the guide:
P.S. If you haven’t yet, also make sure to sign up for our newsletter and check out the Kettlebell Rx video by entering your name and email in the box above!
In large part, men and women have very similar fitness goals – lose fat, gain a little muscle, and improve overall fitness. So their workouts should, in theory, look very similar.
However, what people need and what they’re willing to actually do is many times very different. For example, in a gym setting, 80% of women will head straight for the cardio section when they walk through the door, and 80% of men will head for the bench press. This doesn’t mean that men need to bench press more than women, or women need to do cardio more than men .. it just means, generally, this is where people are the most comfortable.
I think this is a very important consideration – if you don’t enjoy and can’t buy into what you’re doing in a workout, you’re going to have a difficult time putting your all into it and gettting the results you should be. The trick is to balance out both what you like and what you need.
A kettlebell workout designed specifically for women should probably keep this idea in mind. If you’re a woman looking to get started with kettlebells that might be a little hesitant about some of the other resources I’ve recommended, you should definitely check out The Kettlebell Goddess DVD with Andrea DuCane.
Andrea goes over the basic kettlebell moves before she progresses you to more advanced exercises. She gives you several workouts to choose from, with several even focusing on some ‘typical female problem areas’ – like Legs & Butt, for example. She also gives you a ‘template’ to work from to design an almost infinate amount of workouts. The package even includes a bonus report: How To Get The Most Out Of Your Kettlebell Goddess Workout DVD. Click the banner below to read reviews about the Kettlebell Goddess DVD and to order one for yourself:
The bottom line is that you need to have a solidly-designed program that you actually enjoy. Meet this need and you’ve won half the battle!
P.S. Have you signed up for the Kettlebell Basics newsletter yet? Make sure to enter your name and email in the upper right hand corner of the page and get your free video on three common kettlebell training mistakes and how to fix them while you’re here!
Quality kettlebell training advice can be hard to come by- here’s a short list of resources I’ve used to build my kettlebell knowledge over time – I hope you find it useful:
The premier source of kettlebell training info. Pavel Tsatsouline, the man behind The Russian Kettlebell Challenge, Enter The Kettlebell, Return of The Kettlebell and lots of other books from Dragon Door, is largely responsible for popularizing kettlebell training in the U.S.
The best book, in my opinion, on getting started with kettlebell training. Keeps things basic for you, and Pavel has a both highly effective and highly entertaining way of teaching. A must have for your KB training library. The Enter The Kettlebell DVD is also a great tool.
A good resource with a lot of good stuff – and a lot of bad. I might sound a little like I’m condradicting myself after this post – the rule is to use YouTube at your own risk and, after looking at all the other resources I recommend here, use your knowledge as a ‘filter’ and decide what’s good and what’s not.
This is, at $25 a year, one of the best investments you can make in furthering your general training knowledge. I know the jury is out on CrossFit (I wrote a post about this recently on The Fitness Monster, in fact – you can check it out here), but I think their journal is an awesome resource. There’s not only a lot of kettlebell info here – much of it from Jeff Martone, a former RKC guy – but lots and lots more on every imaginable topic.
This is a killer book if you’re looking to improve your conditioning. A word of warning: the program is hard 🙂 But if you can survive, you’ll probably get into the best shape of your life.
Another cool thing is that Kenneth Jay, author of Viking Warrior Conditioning, has extensive research that he’s performed himself to back up what he’s saying.
What to do once you’re done with Enter The Kettlebell. Covers advanced kettlebell training methods, most notably double kettlebell drills in detail – again, don’t even think about it until you’ve completed the Rite of Passage!
Another former RKC guy, has an awesome free e-book on kettlebell training you get for signing up for his newsletter. Also has a ton of training dvd’s and holds various workshops across the country. Highly recommended.
Great YouTube channel, Art of Strength and Punch Kettlebell Gym is headed by Anthony DiLugo, who got his start with the RKC – seeing a common theme here?
There you have it – a short list of kettlebell training resources that should keep you busy for a while! This list is by no means exhaustive – in fact, feel free to leave links to your favorite places to find kettlebell training info in the comments section.
