Kettlebell Exercise Routine

Kettlebells can be a fun change of pace from a traditional weightlifting routine, generally owing to the primordial feeling one gets from hefting around these throwbacks to a darker era of weight training. However, for those not thoroughly steeped in the mysteries of these alternative training implements, kettlebells are nothing more than "cannonballs with handles." If you wanted to broaden your horizon and embrace the strange, you came to the right place.

  1. Kettleballs 101

    • This kettlebell routine is brought to you courtesy of Mike Mahler, a certified kettlebell instructor who spends a good portion of his time teaching instructional seminars on the finer points of these oversized bludgeons. Kettlebell training is far from a neglected and esoteric branch of the iron game, however. You might be surprised to learn that soldiers from a number of world powers, including the United States, use kettlebells in the military training.

    About the Program

    • Mahler's program is a four-week kettlebell blast designed to take you from kettlebell novice to certified expert in just three workouts a week. The ideal split is to schedule your workouts on Mondays, Wednesday and Fridays. If that is not possible, any three days will do, so long as you are not performing workouts on any two consecutive days. On each day of the workout, you will only be performing three or four exercises. On paper, this looks simple. However, do not be deceived that easily. Kettlebell workouts can be grueling--expect a new level of soreness in your muscles after these training sessions, owing primarily to the fact that your body will have to cope with new kinds of stress in hefting these oddly-shaped weights.

    Kettlebell Routine

    • The kettlebell program in full:

      Mondays (or day one of the workout if using an alternate schedule):

      1.) Double kettlebell clean and alternating press for three sets of five repetitions per set
      2.) Alternating kettlebell rows for three sets of eight repetitions per set per arm
      3.) Windmills for three sets of five repetitions per set per arm
      4.) One-arm kettlebell swings for three sets of ten repetitions per set per arm

      Wednesday (workout two):

      1.) One-arm kettlebell snatches for three sets of ten repetitions per set per arm
      2.) Turkish Get-Ups for three sets of five repetitions per set per arm
      3.) Farmers Walk (using two kettlebells) for three sets of 200 yard walks per set

      Friday (workout three):

      1.) Alternating clean and press for three sets of eight repetitions per set
      2.) Renegade Rows for three sets of eight repetitions per set
      3.) Double kettlebell windmills for three sets of five repetitions per set
      4.) Double swings for three sets of ten repetitions

      And that's it. After a month expect to see some decent fat loss and a new found respect for our friend, the kettlebell.