Which Kettlebell Workout Program Should I Choose?

Strength & Conditioning:

Single Kettlebell:

[+] ‘SWING HARD!’ https://salutis.kartra.com/page/SWING-HARD-2

Exercises: 2H Swing, 1H Swing

3x week: 20-30 minutes / day

Technique videos included

[+] “The King-Sized Killer” https://cart.chasingstrength.com/ksk2

Exercises: Snatch

3x week: ~20 minutes / day

Technique videos included

[+] ‘THE GIANT’ https://salutis.kartra.com/page/oWP219

Exercises: Clean + Press (can use Push Press, if necessary)

5x 4-week programs

3x week: 20-30 minutes / day

OPTIONAL: Technique videos included

Double Kettlebell:

[+] ‘THE GIANT’ https://salutis.kartra.com/page/dXF161

Exercises: Clean + Press (can use Push Press, if necessary)

5x 4-week programs

3x week: 20-30 minutes / day

[+] ‘THE GIANT X’ https://salutis.kartra.com/page/giant-x

Exercises: Clean + Press, Clean + Push Press, See-Saw Press

3x 8-week programs

3x week: ~30 minutes / day

[+] Kettlebell HARD! https://cart.chasingstrength.com/hard3b

Exercises: ALL the double KB exercises

39 6-week+ programs

3x week: Variable duration

Nutrition plan included

[+] Kettlebell STRONG! https://cart.chasingstrength.com/strong4

Exercises: Clean + Press, Swing

2 programs: “Strong!” - 36 weeks, “One” - 6 weeks

3x week: ~30 minutes / day

Deep Dive Double Kettlebell Technique Videos included: Clean, Press, Squat, Swing, Push Press, Jerk, High Pull, Snatch, Clean + Jerk

[+] Kettlebell RMF https://go.chasingstrength.com/kettlebell-rmf-2022-full-aging/

Exercises: Clean + Jerk (can use Push Press if necessary)

3 programs: Beginner, Intermediate, Advanced

3x week: 20-30 minutes / day

Deep Dive Technique Videos included

Combo:

[+] Kettlebell MAXIMORUM https://go.chasingstrength.com/kettlebell-maximorum-e/

Exercises: Double Clean + Press, Double Front Squat, Snatch

12-week program

4x week: 20-30 minutes / day

4x Nutrition plans included

Fat Loss / Body Fat Removal*:

Single Kettlebell:

[+] Kettlebell Burn 2.0 https://go.chasingstrength.com/kettlebell-burn/

Exercises: 2H Swing, 1H Swing, Turkish Get Up, Goblet Squat, Clean, Press, Row, Snatch, and more

16 weeks long: 4x 4-week phases

Nutrition program included

3x week: 45 minutes /day

Technique videos included

[+] Kettlebell Burn: RELOADED https://go.chasingstrength.com/kettlebell-burn/

Exercises: 2H Swing, 1H Swing, Turkish Get Up, Goblet Squat, Clean, Press, Row, Snatch, and more

16 weeks long: 4x 4-week phases

Nutrition program included

6x week: 10-30 minutes /day

Double Kettlebell:

[+] Kettlebell Burn EXTREME! https://salutis.kartra.com/page/D9h108

Exercises: Press, Front Squat, Clean, Swing

2x 4-week “shock” cycles

Nutrition program included

6x week: 20-25 minutes / day

Choice overload is real. Too many options cause most people to freeze and do nothing. So which kettlebell program is best for you? It depends on five factors:

1) The kettlebells you have

Your bells, your gym’s bells, your buddy’s bells, or what you can acquire. Equipment access sets the limits on exercise variety and progression

2) The lifts you can perform well

Technique matters with kettlebells just like with barbells or dumbbells. Poor form invites injury. Practice the movements before you treat the session as a workout. You can still get a solid training effect while you practice

3) Your goals

This is the big one. Dropping the spare tire is not the same as building conditioning for grappling. Your goal dictates exercise selection, sets, reps, rest, density, and weekly structure

4) Your physical limitations

Most men fall into one of two groups:

• Hard-chargers with mileage who want to train around aches and old injuries. Kettlebells work well here.

• Veteran desk workers who are stiff, tight, and deconditioned, looking for a high-return way back to strength and capacity. Kettlebells work well here too.

Expect one or more areas that do not move like they used to. Common examples are a cranky lower back or a shoulder that feels stuck or pinchy overhead. Account for this when choosing exercises and progressions

5) Your time

At forty plus, life logistics change. Family and work commitments mean you cannot live in the gym. Training must fit into life, not fight it. Short, efficient sessions win. For most people, three sessions per week of about thirty minutes each hit the sweet spot. They should challenge you without leaving you wrecked for the rest of the day.

How my programs are organized?

Two categories:

• Strength and Conditioning, using single and double kettlebells.

• Fat Loss, also using single and double kettlebells.

All fat loss plans are built on strength and conditioning principles, so you do not only lose fat. You also get stronger and better conditioned. Fat loss tracks usually get people leaner faster. Practice radical honesty. Assess those five factors as they are today, not as you wish they were. That habit alone prevents self-delusion, frustration, and avoidable injuries, and it points you toward the program that fits your life and your goals.

Stay Strong,

Geoff Neupert.