The secret to a good strength program is to strip it down to its fewest, most fundamental components, and leave it at that. I made this video as a way to get back to basics, and to give you a solid framework you can use to build strength with. Let’s take a look.
So, the exercises (along with their respective category) are:
Double Military Press – Pushing
Double Kettlebell Clean – Hinging
Front Squat – Squatting
Chin Up/Pull Up – Pulling
Loaded Carry – Carrying
I recommend doing presses and cleans on day 1, front squats and chin ups and loaded carries on day 2. For example:
Monday – Day 1
Tuesday – Day 2
Wednesday – Off
Thursday – Day 1
Friday – Day 2
Sat – Off
Sun – Off
Keep reps low and weight high (5 reps or less, of 3-4 sets). Focus on consistency and accuracy of technique. Use tension and don’t forget to breathe.
Strong ON!
– Pat
PS – You may also enjoy being part of my Inner Circle, because you agree with these principles, like a smart person, and want a plan with all the workouts.
CLICK HERE and take a look! It’s a new page : )
where does something like a Turkish get-up fall?
obv a carry!
I’m very new to using kettlebells. Would you say that this program would be ok for beginners, or do you think I should start with less reps or less sets? I want to be able to walk tomorrow.
I’ll definitely take note of my breathing – I usually end up holding my breath without realising it.
I would say that, Kelly. This may well be one of the best ways to go about getting into strength training with kettlebells. You could do a few less sets starting out, starting at 50%, and work up from there. Do that, and you should be able to walk tomorrow : )
That looks hard. But no pan no gain.