Kettlebell Training Methods For Beginners

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By Christian Rubio

Absolute Beginner Program

This is a sample program that I have used when I first started kettlebell lifting. Each program must be tailored to your specific needs. However, please keep in mind that this is just a general outline.

Warm Up

• Run through a joint mobility program routine or jumprope for five to seven minutes.

Grinding Movements

• Keep the reps around three to five, and the number of sets to around three to five.
• Windmills – one set of five reps each side.
• Presses – two sets of five reps, using maximum tension.

Explosive (Ballistic) Movements

• Work Exercises circuit style
  1. Jerks
  2. Cleans
  3. Snatches
  4. Swings
• Start off training only three days per week. On your off days, you can train for other sports.
• Vary the load with every workout.
• Start with three sets of 5-15 reps.
• Slowly increase volume over the course of a few weeks.

Methods of Training

Now it is time to go over some specific training protocols. First, decide on your overall goal. Is it Fat Loss, Strength-Endurance, General Fitness, or Absolute Strength?

• For Strength-Endurance, you never have to stop training with kettlebells.
• For Fat Loss and General Fitness, you can train with just kettlebells, or you can choose to throw in some compound barbell excercises such as the squat, deadlift, and bench press on non-kettlebell training days. You can even do some sandbag training or bodyweight training.
• To simultaneously achieve both Absolute Strength and Strength-Endurance, you must alternate between a cycle of strength and one of endurance.
  • For most, it usually works best to keep your grinding movements and your explosive ballistic movements in separate cycles. For others, you can mix the two:
    • Alternate cycles every 2-4 weeks
      • Cycle 1
        • Deadlift and side presses
        • 3-5 sets of 3-5 reps each
        • See the book Power to the People for a full explanation of the program and exercise description
      • Cycle 2
        • Kettlebell snatches and jerks.
        • Number of reps is up to you

Methods of Increasing Strength Endurance

Here are four training protocols you can use to increase your Strength-Endurance. Any one of these will work fine. It is not necessary to combine more than one into any given cycle.

1. Drop Sets
   • Start with a heavier kettlebell. When the set is complete, immediately pick up a lighter kettlebell and continue with the next set. For example, perform 10 snatches with the 2 pood kettlebell. Immediately pick up the 1.5 pood kettlebell and do 15 snatches. As soon as you are done with that set, immediately grab the 1 pood kettlebell and perform 20 repetitions.
   • Each set should be hard, but not pushed to failure.
   • Drop sets should only be done once per week or two.
2. Tempo Drills
   • Change the tempo of your drills.
     Â For example, start off at a medium pace. Follow those reps with some at a very explosive, fast pace. Then go through the movements at a very slow rate, almost to the point of stalling.
   • You should incorporate these all of the time.
3. Ladders
   • An excellent way of increasing your maximum number of reps without getting fatigued.
     • Best done with a partner. Taking turns, you start with one rep. Then your partner does one rep. You do two. Your partner does two, and so on.
     • Your rest duration is only while your partner is working. When your partner finishes his or her set, it’s time to start your set.
     • Keep going up until one gets tired, and then start over again with one rep.
     • Vary the intensity. Some days, do your max ladder. Keep in mind that your max does not mean go to failure.
     • On other days, do less but more frequently. For example, if you can normally do ten reps for your max, stop at seven or eight reps… but repeat this ladder twice per day.
   • You will feel more energized after your sets are finished.
4. Grease The Groove
   • Train as often as possible, as heavy as possible, while being as fresh as possible.
   • Stay as far away from failure as possible. This is NOT a no-pain, no-gain system. It’s a no-pain all-gain, and it’s very powerful.
   • Here is how Greasing The Groove works for increasing your number of pull-ups:
     • If your repetition max is ten reps, do about 8-10 sets of 4-6 reps, equally spread out through out the day.
     • Vary the workload every day. On some days, do four reps, others do six (if your max is ten).
     • Test your max only once per week.
   • Greasing The Groove works great because you are programming the nervous system to lift more.
   • My max went from five to ten in just one week. A personal record!

Well, I’ve given you plenty to get started on. I hope it helps you to be successful in kettlebell training.