One of my favorite pieces of fitness equipment is the kettlebell. It has transformed my gym and my physical condition. This simple weight that looks like nothing more than a bowling ball with a flat bottom and handle on top is effective. The kettlebell is effective at burning of fat and building muscle. Better yet through the dynamic movements done with the kettlebell you get to combine both cardio and strength training in one — efficiency in action.
This page is kettlebell guide that assembles many of the past posts into one single resource for you to use. Take time and dig through. Leave comments on the posts and keep coming back. If you have questions send them in through the comment page.
Enjoy this kettlebell guide.
Programs Focused on Kettlebell Training
You’ll see a couple programs referenced through out the site. I recommend starting with one, or all, of these when you decide to venture into training with kettlebells.
Here are two posts that walk through training options for learning how to use the kettlebell and taking care of your hands while using them.
Here are a collection of posts that provide some kettlebell workouts. They give a glimpse into the variety of workouts that can be accomplished with just a few kettlebells in your home gym. Grab your kettlebell and give these a shot.
- Kettlebell Routines|Beginner Workout
- Kettlebell Circuit|Burn Fat
- Twelve Minute Killer|Kettlebell Tabatas
- Kettlebell Man Maker Workout
- Kettlebell Workout For Fat Loss
- Kettlebell Workout | Snatch, Swing, Press, Pull
Fitness Challenge – Complete 10,000+ Swings in One Month
This series of posts is based on a fitness challenge I took on with the kettlebell. The challenge was to complete more than 10,000 kettlebell swings in one month. The challenge felt completely outlandish when I first heard about it, but then I started to break it down.
Each workout was 1,000 swings. The workout was an interval workout with 40 cycles of 40 seconds on and 20 seconds of rest. Each work interval I had to complete 25 kettlebell swings. When I started to think of it that way it felt like a challenge I could take on – and I did.
Give this one a shot when you want a challenge. The result will show up as lost body fat, stronger core, and more power in your legs and back. Overall this is an awesome kettlebell fitness challenge.
Here are the posts from the 10,000 kettlebell swing fitness challenge:
- Got Milk and 10,000 Swings?
- 10,000+ Kettlebell Swings – 1,000 Down
- 10,000+ Kettlebell Swings – 2,000 Down
- How High Do You Swing?
- Kettlebell Swing Hip Snap
- 6,000 Kettlebell Swings
- 10,000 Kettlebell Swings
Mike Mahler’s Kettlbells For Size and Strength
I love Mike Mahler’s workouts – he says to live aggresively and his workouts match that mindset. Hit the weights hard and push the limits. This series of posts is from his program with more detail on his program of German Volume Training. That method of training pushes hard through 10 sets of exercises. It was brutal, but I saw results. Dig through and give it a try.
- Kettlebells for Size and Strength
- German Volume Training – day 2
- German Volume Training (GVT) – day 3 – Kettlebell Squats, Swings, and Windmills
- GVT Day 4 – 80 Military Presses, 100 Pullups, 30 Turkish Get Ups
- GVT – day 7 – Squats, Swings, and Windmills Rest Periods Matter
- GVT Day 8 – Press, Pull, Get Up, but It’s all about the Get Up
- GVT – day 9 – Heart Rate Zones Applied
- GVT – day 10 – Pullups and Calluses
- GVT – day 11 – Add More Weight
- GVT – day 12 – Dang – the workout that wasn’t