Kettlebell Routine

Anyone have a good KB routine which you believe is improving your game?

I currently have one 20lb KB and one 35lb KB. I know there are decent routines on-line, but it seems like the order of the progression of movements and number of reps is nebulous and not really tailored to a specific strategy. I currently have a 20 minute routine where I do 20 moves for a duration of one minute per move (10 unique moves, one minute for the right and one min for the left)

Denny, since you have testified that KBs have really helped your overall strength and recover from injury I would love to hear what you have to say on the topic.

Thanks in advance for your thoughts!

-Paul Price
10P HQ

Also interested in this.....

Denny's gotta kettle bell houtine, I'll ask him to explain it here

Look forward to hearing Denny's :)

One that I've been using for upperbody conditioning is:

10 circuits of:
6 Renegade Rows (each arm),
6 Double Swings,
6 Overhead Press (each arm),
6 Guard Press (each arm)
12 Press Ups on Bells.

54 Reps, 10 times, 30-60 seconds rest between each set (total of 540 reps in 20-30 minutes).

http://www.maxwellsc.com/articles.cfm

It really is going to depend on what your specific goals are in regards to the kettle bells. People often overcomplicate strength/conditioning routines because they think that more advanced and varied routines yield more results.

If you are looking for pure strength work, the 20 minute circuit you described most likely won't help very much. Sure it will help conditioning to a point but it likely won't yield the best results for strength.

As an example I do 10 sets of 5 reps with the double kb clean and press, then 10 sets of 5 of the double kb front squat. Next week I will do 10 sets of 6. The following week would be 10 sets of 7, then 10x8,etc. This is an easy way to use progressive overload with kettle bells since you only have the 2 of them. Eventually you will have to get heavier bells to continue to make strength gains.

If you are looking for more rounded programs, Steve Maxwell has a phenomenal book on Kindle "Kettlebell Conditioning System" that will give you even more tools and is only $10 or so.

I've been using this routine quite successfully going from 35lbs to 53lbs for all the exercises in no time and I weigh 135lbs. I'm doing my last cycle at 53lbs to move up to 62lbs kb.

Workouts only take 15-20 minutes a day

http://www.sesdweb.net/cms/lib06/PA0...ettlebells.pdf

Quote:

---

Originally Posted by TomLawlor

It really is going to depend on what your specific goals are in regards to the kettle bells. People often overcomplicate strength/conditioning routines because they think that more advanced and varied routines yield more results.

If you are looking for pure strength work, the 20 minute circuit you described most likely won't help very much. Sure it will help conditioning to a point but it likely won't yield the best results for strength.

As an example I do 10 sets of 5 reps with the double kb clean and press, then 10 sets of 5 of the double kb front squat. Next week I will do 10 sets of 6. The following week would be 10 sets of 7, then 10x8,etc. This is an easy way to use progressive overload with kettle bells since you only have the 2 of them. Eventually you will have to get heavier bells to continue to make strength gains.

If you are looking for more rounded programs, Steve Maxwell has a phenomenal book on Kindle "Kettlebell Conditioning System" that will give you even more tools and is only $10 or so.

---

Thanks tom for the info!

Quote:

---

Originally Posted by Eddie Bravo

Denny's gotta kettle bell houtine, I'll ask him to explain it here

---

Please do!
Id specifically like to know if its the one he said helped his neck as Im dealing with some minor issues
:)

With a kettlebell in each hand I like doing alternating cleans, alternating snatches, double swings, double Turkish get ups, front squats, windmills, and renagade rows.. I like mixing those up with movement/balance exercises as well :)

Quote:

---

Originally Posted by Paul Price

Anyone have a good KB routine which you believe is improving your game?

I currently have one 20lb KB and one 35lb KB. I know there are decent routines on-line, but it seems like the order of the progression of movements and number of reps is nebulous and not really tailored to a specific strategy. I currently have a 20 minute routine where I do 20 moves for a duration of one minute per move (10 unique moves, one minute for the right and one min for the left)

Denny, since you have testified that KBs have really helped your overall strength and recover from injury I would love to hear what you have to say on the topic.

Thanks in advance for your thoughts!

-Paul Price
10P HQ

---

A super basic and simple workout that i like to do that has yielded me phenomenal results in "ON THE MINUTES SWINGS" it's a workout that I got from my Kettlebell coach's(Mark Reifkind)wife's book called the swing by Tracy Reifkind. The concept comes down to what your work/rest ratio is similar to how Eddie did his sprints in the pool for Metamoris. Basically you get a timer and put a minute on it and if you do let's say 10 swings you will probably do it in 20 seconds so you have 40 seconds to rest. Do that for 10 minutes your first time then build from there add in repetitions which will add the work load and decrease the rest. Enjoy #10p4L :)

Quote:

---

Originally Posted by DENNY PROKOPOS

A super basic and simple workout that i like to do that has yielded me phenomenal results in "ON THE MINUTES SWINGS" it's a workout that I got from my Kettlebell coach's(Mark Reifkind)wife's book called the swing by Tracy Reifkind. The concept comes down to what your work/rest ratio is similar to how Eddie did his sprints in the pool for Metamoris. Basically you get a timer and put a minute on it and if you do let's say 10 swings you will probably do it in 20 seconds so you have 40 seconds to rest. Do that for 10 minutes your first time then build from there add in repetitions which will add the work load and decrease the rest. Enjoy #10p4L :)

---

YES!!!!! Will implment this tonight :D

Thank you Denny

https://www.youtube.com/watch?v=HbLlMvby8Pc
Here is a chain I did it this morning.

Quote:

---

Originally Posted by John Alighieri

I've been using this routine quite successfully going from 35lbs to 53lbs for all the exercises in no time and I weigh 135lbs. I'm doing my last cycle at 53lbs to move up to 62lbs kb.

Workouts only take 15-20 minutes a day

http://www.sesdweb.net/cms/lib06/PA0...ettlebells.pdf

---

Thank you.


And thanks to the search function. This is good thread.