The topic today is bang for your buck – what exercises, we all want to know, are going to be give us the best return for the time we put in? I’ll make my arguments and explanations, but know these are not answers, only ideas.
(I am also restricting, for this post, at least, the movements to bodyweight and kettlebells only, because I know that is what so many of you use and want to stick with. I will do another with a less abbreviated tool kit – barbells, rings, sleds, etc – some other week.)
Your comments are always welcome and appreciated.
Let’s begin.
For Upper Body Strength: Double Clean and Press
Works every major muscle group, while blending strength and power. Allows one to become strong and tough.
Favorite Protocol: Every Minute on The Minute Sets – 5 reps (or fewer) on the minute, every minute, for 10 minutes. Men use 2 x 24kg (or more); ladies 2 x 16kg (or more).
For Lower Body Strength: Front Squat
For no other reason than this move lets you move more weight with two kettlebells than any another aside the deadlift. Also, for building muscle, heavy, high rep front squats – you want to be doing those.
Favorite Protocol: “In Betweens” – work your way up to 15 reps of FSQ, with one see-saw press every five reps.
For Endurance: Snatches
We could argue for swings or one arm swings, but there’s just something about snatches. Higher rep or cadence snatching is one of the best ways I know to build your wind. So for this, I’ll give two examples.
First Favorite Protocol: Snatch Ladders, 1-10-1, or whatever. Really, there are many ways you can do this. But one to ten, on each arm, alternating every rep, and back down, is where to begin. Guys use 24kg, ladies 16kg.
And here’s another variation for your grip.
Second Favorite Protocol: 15 seconds ON, 15 seconds OFF for 10-30 minutes with 12-20kg (males); 8 – 12kg (females).
(Side Note: Dan John put a comment in my last post with a protocol for completing the 100 rep snatch test. It’s worth seeing.)
For Fat Loss: Swings
Remember that all your exercise doesn’t have to be done at once, and one of the best ways to get rid of body fat is to set a movement quota, some number of reps to hit before the end of the day. That’s why I like swings. It’s easy to accumulate reps of swings without any extensive warm up or set of equipment.
Favorite Protocol: My 300 Swings Challenge. In short you do 300 reps most days of the week. You don’t have to do them all at once, and in some ways, it’s better if you don’t. You can also mix up, and should mix up, how you do your swings. Meaning don’t just do the same workout.
(If you want the full 300 Swings Challenge, complete with workout ideas, you can get it HERE. The cost is $7. )
For Ab Strength and Definition: Hollow Holds
These make planks seem like a fine place to take a nap. (Yes, I know this isn’t a kettlebell exercise. I did figure one that out.)
Favorite Protocol: Minute sets – 60 seconds, uninterrupted. Do 3 rounds, with 60 seconds rest (or less) between.
What Would YOU Add?
One of my favorite, although kind of pointless, questions is, if you could only take one exercise with you to a deserted island, what would it be, and why?
I’d love to hear your response in the comments.
Strong ON!
– Pat
PS – I know I left some things out of this post like mobility, for which I would say either the windmill or get up. The problem is with lists like these they could go on forever. So one has to put a stop somewhere.
One exercise: if it counts as one, double clean and press. It hits the most spots.
There’s also this other thing I kind of invented, sharing now and if you like it you can have it:
I mix rolling deck squats with medicine ball and burpees.
I usually have to do it alone, due to my social standing, but it is best with two people and looks good. While one goes down into the push-up phase of the burpee, the other is dropping backwards toward the deck. When the deck person gets up, he/she tosses the medicine ball to the burpee person, who then drops back while the ball thrower hits the burpee.
Thanks for all the tips and workouts!
Hey Mike,
Sounds like a cool move, but have never seen it done. Deck squats, however, are one of my exercises in general and a great warm up.
Strong ON!
– Pat
How about the clean and squat-to-press or clean-and-thruster or long-push-press or whatever ya wanna call it? I never understand why this doesn’t get more love as a movement. If you want more squats, all you have to do is only press one bell at a time and keep the other in the rack. Behold! Double the squats.
what are deck squats?
holding a kb or not
https://youtu.be/W4YVu0LkmXU
Pat,
I wanted to say I am really enjoying you blogging again. I love your emails but missed your regular posts. Awesome to have it all back.
And I would say pull ups, just to round everything out.
Thanks, Matt!
Pat, I would take swings. They are basic, versatile, and enjoyable and provide good results. You can really mix up the routines to keep things fresh. My number one goal is to reduce body fat. But I guess if I’m on a deserted island I’ll be losing body fat just hanging out? I enjoy your blogs, thanks!
Yeah, I guess you would be. In that case I’ll take sitting and resting.
Hey Pat,
Thanks for all the great info you put out there! I have a little different use for these moves but I enjoy it. I put a 30-50 lb bell in my pack (hefty, 3-day, military combat pack), I pad it a little so it does not bang against my back as I run or ruck (foam, folded clothing or towel, whatever). Then I decide how far/fast to go (1-10 miles depending on day of the week and time available. I clip a little timer on my pack strap and set it for 5 minutes or something like that with a beeper on the 5 min mark. I start walking and when the timer goes off I stop and do one of the exercises you have listed here with the bell. I usually do them for reps. Then I either drop the bell back in the pack, or carry it (depending on mood, fatigue), hit the timer and take off again. Over and over until I get back to my starting point. An alternate way is to set a midway distance point, walk/run to that point for time, do a full workout with all moves and whatever else seems like fun at the time and then walk/run back. Sounds complicated but once you get things set up and get in the groove it flows really nicely. Great workout. Walking is the option if you have bad knees/ankles/back. Can even be done indoors on a treadmill/stair climber when the weather is bad.
Take care and thanks for your time.
Sounds like a real sweat-fest Jim, thanks for giving us the chance to try it.
Hello Pat,
Great article. All of these are exercises that hit the nail on the head. Can’t really argue with the exercises that you put on here.
I was wondering which exercise you prefer to do? Which one is your go-to when you are wanting to get a quick kettlebell workout in?
Hey Stephen, it could be any of these, but looking back over my history, I tend to lean toward the double clean and press. Part of that is for functional and aesthetic reasons, the other is I just love the way it feels.