Kettlebell Fitness Protocol

A kettlebell can help you complete a total-body workout that improves strength, endurance, and performance, provided you set up a comprehensive training protocol. Your workout needs to include hip- and knee-dominant lower body exercises; core exercises; and pushing and pulling upper body exercises.

  1. Program Design

    • Strength training sessions with a kettlebell should be performed two to three days per week with at least 48 hours rest between training. Perform an exercise from each category for 20 to 30 seconds, resting 30 seconds in between. Lift with a weight heavy enough to be challenging but not so heavy as to compromise technique. To increase the difficulty, increase the weight of the kettlebell, decrease the amount of rest in between movements, or increase the time performing each exercise.

    Lower Body Exercises

    • Perform a lower body exercise first in a training session. Both knee-dominant and hip-dominant lower body exercises belong in a protocol. For a knee-dominant exercise, perform a goblet squat or a lunge. For a hip-dominant exercise, perform kettlebell swings or straight-leg deadlifts. Be explosive with each movement, attempting to move the weight as fast as possible while remaining in control with proper technique.

    Core Exercises

    • Most kettlebell exercises incorporate a component of the core, which improve core strength and stability and promote improved posture. If you're a beginner to kettlebell training, perform a suitcase carry or farmer's walk. Advanced trainees can choose a bottoms-up carry or Turkish get-up. Technique is critical during core exercises; attempt to maintain perfect alignment throughout the entire 20 to 30 seconds. If proper technique is difficult, choose a lower weight to perform the same exercise.

    Upper Body

    • Upper body exercises are broken into two categories: pushing and pulling. Perform an overhead press or push-up, followed immediately by a row or high-pull. Both a pushing and pulling exercise need to be part of your protocol, as muscle imbalances can occur if either category is not performed. If additional strength or mass is desired for the upper body, perform multiple upper body exercises. Keep volume of pulling equal to the amount of pushing.