Subsequent to part one of this series, I want to move past general training suggestions and get into the meat of the matter. As per the all-training recommendations I strongly urge you to review proper technique and form and suggest a complete review of my introductory article on Kettlebell Training.

As noted previously the resurgence of Kettlebell training has been nothing short of remarkable. Unfortunately the medium is a victim of its own marketing success as it is very typically taught incorrectly even in the most well-known circles. Not only is form incorrect (generally the back is used as a lever as opposed to projecting movement with the legs, in an effort to appear “tough”), workouts are designed to be extremely difficult but without reason. Preparing an extremely challenging workout isn’t a difficult thing. The key in developing programs is that they elicit appropriate development and take into account the subject group.

It’s an unfortunate truth that selling KB’s through this “rugged” look is done to market to people who aren’t in shape and hence won’t know better. There certainly isn’t anything wrong in marketing to groups who need the most attention but when the advice is poor and potentially dangerous it needs to be culled. All training, whether it is with Kettlebells or other methods needs to follow a methodological approach that is programmable and scalable. Within training, to abandon this basic process leaves you open to failure and a series of injuries.

As noted in part one, it is best to use Kettlebells in a non-exclusive fashion because of certain weaknesses particularly with the bigger bang-for-your-buck exercises such as Squats and Deadlifts. However in Day One of our (intermediate) training we’re going to look at a very basic template. For those offering “bootcamp” style classes, please note I will be following-up with a separate article series with precise instructions for that situation.

Day One

Following an appropriate warm-up to increase core temperature and proper activation of the trunk and posterior change, we’re going to proceed through the following:

KB Swings (optional) 2-3 x 12
this is done primarily as a teaching point that anyone can use or a personal trainer / coach to ensure hips are generating force.

KB Clean (doubles) 4 sets x 6 reps

Hi-Box Step Up 4 sets x 6 reps

KB Split Jerk (doubles) 4 x 6 reps

As you look closely at this, it is basically a well balanced section of compound lifts that I term “Focus Lifts”, with even distribution between Pushing, Pulling and Squatting. In all workouts the most technically challenging elements must be completed first for not only maximal results but to avoid injuries. Using this type of balanced scheme in your programming will allow you to develop in a systematic fashion with easy diagnostic review at any time.

As a preferred option, I will start the KB Clean with both of the kettlebells resting on a box with the handles at mid-shin height. The athlete will commence each lift from a dead-stop with the back in a neutral back position, which will in turn emphasize starting / acceleration strength and maximal carryover to athletic needs.

Rest period between sets should be no greater than forty-five seconds in each of these movements. As a little “coaching trick” have the incumbent with their hands on (or near) the kettlebell (or bar naturally) at 20-30 seconds and as a few seconds are naturally wasted, you’ll find yourself perfectly in line with that rest period (“hands on at 20”).

From this section we’re going to proceed with additional posterior chain work with emphasis on the hamstring and general back work found in “Back Training 101” and complete our training day with our daily core work. In the next installment of this series we’ll go through each of these sections in additional details as well as how you can work through the power-building movements with Kettlebells.