Using the Kettlebell Lifts

A few days ago I gave showed technique for the 3 fundamental Kettlebell lifts: the Swing, the Clean & Press, and the Snatch. Many lifters focus their training solely on the KB lifts and their variations. While this is understandable for those who compete in Kettlebell sports, the non-competitive population that uses this method is missing out on serious muscle, strength, and power.

Recall from the last KB article that I said the 'bells were not the single greatest tool, and that, in fact, there is no such thing as a perfect or greatest tool. KBs should be used in conjunction with a program that includes barbell lifts, dumbbell lifts, varied set/rep range, and varied intensities. So today I will give to you three sample training sessions that are well-rounded and incorporate different tools. There will be an Upper Body session, a Lower Body session, and a Full Body session. These are just examples. Different individuals have different needs and these should not just be followed blindly. Hopefully, though, they will give you a nice frame of reference for how to train to become all-around strong and powerful.

Upper Body

1. Bench Press 5 x 5
2A. Chin Ups 4 x submax
2B. KB Military Press 4 x 5-10
3A. Chest-Supported KB Rows 3 x 6-12
3B. Ring Push Ups 3 x submax
4A. Biceps (some added work for the guns)
4B. Triceps(same as above)

Lower Body

1. Barbell Squat 5 x 5
2. Walking Lunges 4 x 100'
3A. DB Step Ups 3 x 6-12
3B. KB Swings 3 x 10-15
4. Sleds/Prowler x 5 trips
5. Abs x 5 sets

Full Body

1. KB Snatch 5 x 8/side
2A. DB Bench Press 4 x 6-12
2B. Recline Rows 4 x submax
3. Split Squat 4 x 6-10/side
4. Sled/Prowler x 5 trips
5. Grip/Abs x 4 sets each

(Split Squat Technique)

Once again, these are just examples. You can set up your training however you like, but the point is to make use of different tools to develop a well-rounded base of strength. Kettlebells are great at producing athleticism and speed. Remember, you can't snatch slow. Any questions, hit me up! Have a good weekend.

P.S. - I'll be listening to Louie Simmons of Westside Barbell (the strongest gym in the world) speak at a seminar here in Jersey. Whenever Louie speaks, you listen. So I'll definitely come back with some awesome info for you guys. Stay Strong!