• home
• Store
• Services
• Crossfit
• Our Blog
• Articles
• coach chris
• contact

The Five Pillars Of kettlebell training

By Mike Mahler

Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to kettlebell training. Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going.

The Five Pillars:

• Press
• Pull
• Squat
• Lower body pull
• Core

Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with kettlebells as the focus:

Press:

KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press.

Pull:

Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row, Pull-ups with a kettlebell

Squat:

Double Front Squat, Hack Squat, overhead squat, one-legged squat

Lower body pull:

Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift

Core:

Windmill, Turkish Get-up, Bent Press, Side Press

Covering the above five areas ensures that you build a strong and balanced physique. Many people tend to focus on what they enjoy and neglect what they do not care for. For example, people that like to press tend to spend a great deal of time on Military Presses and not enough time on pulling motions such as rows. When I first started training with kettlebells, I made the mistake of doing too much pressing work and pretty much no pulling work. Sure enough imbalances starting popping up followed by shoulder pain. Once I balanced the training with pulling motions, my shoulders felt better and more stable and my strength went up dramatically. If you feel that covering five areas is too complicated for you, then do not bother getting off the couch. Better yet, do not go out the door or drive on the road. You are a danger to anyone you come across.

Lets cover a few balanced kettlebell programs for different levels:

Beginner:

Here is a good program for a trainee that only has one kettlebell:

Monday-Wednesday-Friday

• One-arm Clean and Military Press 2x5 l,r (two sets of five left and right)
• One-arm Bent-over Row 2x6 l,r
• One-arm Windmill 1x3 l,r
• One-arm Front Squat 2x6 l,r
• One-arm Swing 2x10 l,r

Take one to two minute breaks in between each exercise and work on technique.

Intermediate:

Monday-Wednesday-Friday

• Double Clean and Military Press 2x6
• Double Bent-over Row 2x6
• Turkish Get-up 2x3 l,r
• Double Front Squat 2x8
• Double Swing 2x6

Take 90 second breaks in between each set.

Advanced:

Monday-Wednesday-Friday

• Sot Press 2x5 l,r
• Alternating Renegade Row 2x5 l,r
• Double Windmill 2x5 l,r
• Double Front Squat 2x6 (2 second pause at the bottom)
• Double Snatch 2x6

Take 90 second breaks in between each set.

The possibility of combinations, volume, intensity, and workouts splits is endless. All of this really depends on what your skill level is, your conditioning level is, and what your goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are fine for more advanced trainees. If you are someone that has a high level of pushing strength and a low level of pulling strength, you can place pressing on maintenance mode and focus on pulling. The same can be applied to any imbalance. Regardless, you are far less likely to create imbalances if you focus on a balanced approach to training.

 

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.

	6kg Mini K-Bell - Only £27.50 The 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.
	8kg Mini K-Bell - Only £34.95 This 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.
	12kg Mini K-Bell - Only £39.95 This 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.

 

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.

	16kg/1 pood Pro-Kettlebell -Only £49.95 FREQUENTLY USED CROSSFIT WEIGHT The 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.
	20kg Pro-Kettlebell -Only £59.95 If 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.
	24kg 1.5 pood Pro-Kettlebell -Only £69.95 FREQUENTLY USED CROSSFIT WEIGHT Getting 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.
	28kg Pro-Kettlebell -Only £79.95 Your 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.
	32kg/2 pood Pro-Kettlebell -Only £89.95 The 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.