Sample Kettlebell Training Routine

Below is a sample routine using only kettlebells.

• Cleans - 3 sets x 15-20 reps
• Single Arm Rows - 3 sets x 15-20 reps
• Alternating Floor Press - 3 sets x 15-20 reps
• Front Squat - 3 sets x 15-20 reps
• Single Arm Jerk - 3 sets x 15-20 reps
• Kettlebell Swing - 3 sets x 15-20 reps
• Kettlebell Windmill - 3 sets x 15-20 reps

Kettlebell Cleans
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.

Single Arm Kettlebell Row
1. Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2.Take one hand and place on stationary object that is approximately waist height to support upper body.
3. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4. Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
5. Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.



Alternating Floor Press
1. Lie on your back holding a kettleball in each hand.
2. Alternating with your arms push up one kettleball at a time.
3. Slightly rotate your trunk when pressing the kettleball up. Repeat with the other arm.


Kettlebell Front Squat
1. Grasp kettleballs and hold them at chest level in front of you.
2. Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5 deg) during movement. Be sure to "sit back" so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.




Single Arm Kettlebell Jerk
1. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).
2. Go into a quick 1/4 squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead


Kettlebell Swing
1. Hold one kettleball between your legs and your body is in a bentover stance with your back flat.
2. Swing the kettleball backwards and then forcefully swing the kettleball forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.




Kettlebell Windmill
1. Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
2. While holding one kettleball overhead continue to raise and lower the other kettleball.
3. Continue for the desired repetitions and repeat with the other arm.