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Enter the Kettlebell
This is pretty much the complete Kettlebell manual and tells you everything you could want to know about how to handle a Kettlebell properly and safely.
Learn the mechanics of the Swings, Cleans, Snatches, Get-ups and Presses that will take your conditioning to the next level. A great addition to your CrossFit training.
High Frequency Training For Fat Loss
By Mike Mahler
HFT is my favorite style of training for strength, muscle building, and fat loss. No need to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.
Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.
Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.
Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.
Beginner Option 1:
Monday and Thursday
- A-1: Double KB Clean and Press 3x6
- A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Double Suitcase Kickstand Lunge 3x8 l,r
- B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises.
- C-1: Power Wheel Roll Out 3x6
- C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday and Friday
- A-1: Double Hang Clean and Military Press 3x6
- A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Suitcase KB Squat 3x10
- B-2: Double KB Clean 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Side Bend 3x8 l,r (left and right)
- C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday-Saturday-Sunday
1-2 mile walks
Intermediate (5 days per week)
Monday
- A-1: Double KB Clean and Press 3x6
- A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises.
- B-1: Double Suitcase Kickstand Lunge 3x8 l,r
- B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday
- A-1: Double Hang Clean and Military Press 3x6
- A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Suitcase KB Squat 3x10
- B-2: Double KB Clean 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Side Bend 3x8 l,r (left and right)
- C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday
- A-1: Hand To Hand Clean and Press 3x6 l,r
- A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Double Rack Kickstand Lunge 3x6 l,r
- B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Thursday
- A-1: Relaxed Military Press 3x6
- A-2: Alternating Bent-over Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
- Finisher: Hindu Squat 50 reps
Friday
- A-1: Double KB Clean and Press 3x6
- A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Double Suitcase Kickstand Lunge 3x8 l,r
- B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Advanced (6 days per week)
Monday
- A-1: Double KB Clean and Press 3x6
- A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Suitcase Squat 3x12
- B-2: Double Swing 3x12
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Finisher: 50 Pushups
Tuesday
- A-1: Double Hang Clean and Military Press 3x6
- A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Clean and Squat 3x6
- B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Side Bend 3x8 l,r (left and right)
- C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Finisher: Hindu Squat 50 Reps
Wednesday
- A-1: Hand To Hand Clean and Press 3x6 l,r
- A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Double Rack Kickstand Lunge 3x6 l,r
- B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Finisher: Jumper Squat 50 reps
Thursday
- A-1: Relaxed Military Press 3x8
- A-2: Alternating Bent-over Row 3x8 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
- Finisher: Hindu Squat 50 reps
Saturday
- A-1: Double KB Clean and Press 3x6
- A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
- B-1: Double Suitcase Kickstand Lunge 3x8 l,r
- B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
- C-1: Power Wheel Roll Out 3x6
- C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Finisher: Jumper Squats 50 reps
Recommended Kettlebells
Our Kettlebells are supplied by LondonKettlebells.com and are rediculously good quality. Currently they offer FREE DELIVERY within the UK. If you are outside the UK, please check out the Dragondoor Kettlebells range.
Our Mini K-Bell Range
These are great training 'bells and are ideal for ladies whow want to get into Kettlebell training.
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6kg Mini K-Bell - Only £27.50The lightest Kettlebell in our range, this is recommended for someone with little or no previous exercise experience or for rehabilitation & strengthening purposes. Also a great tool for introducing Kettlebell traiing to your kids.
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8kg Mini K-Bell - Only £34.95This would be a good starting weight for ladies who are used to gyms, but tend to stick to cardio equipment and machines (in which case please, please, please, consider our Online Personal Training Service!) and are looking to introduce Kettlebells into their training.
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12kg Mini K-Bell - Only £39.95This one is for ladies who know what they're doing in the weight room and are used to free weights. If you've not used Kettlebells before you should probably kick off with a 6kg or an 8kg. You will make progress quickly however and the 12kg is a nice weight to progress to. Also a good weight for men who have no weightlifting experience.
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Our Pro-Kettlebell Range
The Pro-Kettlebell Range is awesome. The 'bells are finished to a high-quality and are smooth to the touch unlike a number of other brands which are crudely cast and are rough to the touch. This makes them perfect for the higher rep swings and snatches utilised in CrossFit programming.
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16kg/1 pood Pro-Kettlebell -Only £49.95FREQUENTLY USED CROSSFIT WEIGHTThe 16kg kettlebell is the usual starting weight for the average man. If you train but use machines more than free weights this is where you should start. This weight is frequently used in high-rep CrossFit work and is the standard weight specified for ladies on the benchmark workouts for Swings and Snatches.
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20kg Pro-Kettlebell -Only £59.95If you're looking for the perfect balance of strength and cardio conditioning with a kettlebell, the 20kg is perfect for most men. We recommend that men who like training with free weights begin with a 20kg as it is a good stepping stone to the 24kg. Some women will also want to use this for developing phenomenal levels of strength.
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24kg 1.5 pood Pro-Kettlebell -Only £69.95FREQUENTLY USED CROSSFIT WEIGHTGetting heavy now! The 24kg kettlebell is ideal for men who want to get strong and should be used by people with some weight training experience or powerlifters looking to get into kettlebell work. The 24kg weight is the standard weight specified for men on the benchmark workouts for Swings and Snatches.
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28kg Pro-Kettlebell -Only £79.95Your stepping stone between the 24kg and 32kg Kettlebells. More for the Kettlebell specialits, than CrossFitters, this is a nice challenge to work up to on your way to the 32kg press.
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32kg/2 pood Pro-Kettlebell -Only £89.95The 32kg Kettlebell is the strength tool of choice for many Kettlebell lifters. If you can press this, then you are STRONG. You're only going to want this if you can comfortably handle the 24kg 'bell and are a Kettlebell specialist.
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