What Kettlebell Exercises Are Best For What? w/ Dan John

Pat and Dan discuss what kettlebell exercises are best for what (goals) and then take listener questions on lots of interesting things!

What Kettlebell Exercises Are Best for What

New eBook: Introduction to Kettlebells – Just $1 on Amazon!

Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.

You can snag it here ==> https://amzn.to/2HgwJgO

Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.

Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.

While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.

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Mentioned Resource: The Next 90 Days

Day 45 — Off

Day 46

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

 

Strength Training:

Deadlift: 1-2-3-4-1-2-3-4 ladder

Front Squat: 1-2-3-4-1-2-3-4 ladder

Ab Wheel: 1-2-3-4-1-2-3-4 ladder

Metabolic Conditioning

Perform three double cleans, two double front squats, and two double military presses on the minute, every minute, for ten minutes.

Day 47

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-1-2-3-4 ladder

Goblet Squat: 1-2-3-4-1-2-3-4 ladder

Hanging Leg Raise: 1-2-3-4-1-2-3-4 ladder

 

Metabolic Conditioning:

Perform two rounds of the following complex:

10 double swings
10 double snatches
10 double front squats
10 double presses
10 double swings

Day 48 — Off

Day 49 — Off

Day 50

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-1-2-3-4 ladder

Military Press: 1-2-3-4-1-2-3-4 ladder

Pull Up: 1-2-3-4-1-2-3-4 ladder

Farmer Walk: 1-2-3-4 ladder

Metabolic Conditioning:

20 minutes of interval running

Day 51

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-1-2-3-4 ladder

TRX Push Up: 1-2-3-4-1-2-3-4 ladder

TRX Rows: 1-2-3-4-1-2-3-4 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning:

Perform one to two rounds of the following complex:

2 double cleans
1 double front squats
4 double cleans
2 double front squats
6 double cleans
3 double front squats
8 double cleans
4 double front squats
10 double cleans
5 double front squats

Day 52 — Off

Day 53

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-1-2-3-4 ladder

Goblet Squat: 1-2-3-4-1-2-3-4 ladder

Hanging Leg Raise: 1-2-3-4-1-2-3-4 ladder

Metabolic Conditioning:

Track Practice: three 400 meter walks. First with 80 bag, then 50, then 40

Day 54

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-1-2-3-4 ladder

Front Squat: 1-2-3-4-1-2-3-4 ladder

Ab Wheel: 1-2-3-4-1-2-3-4 ladder

Metabolic Conditioning:

15 Bear Crawls after each set of DLs

Day 55 — Off

Day 56 — Off

Day 57

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-1-2-3-4-5 ladder

Military Press: 1-2-3-4-1-2-3-4-5 ladder

Pull Up: 1-2-3-4-1-2-3-4-5 ladder

Farmer Walk: 1-2-3-4 ladder

Metabolic Conditioning:

Perform the following interval sequence of jerks for ten minutes:

15 seconds of one-arm jerks (right arm)
15 seconds of rest
15 seconds of one-arm jerks (left arm)
15 seconds of rest

Day 58

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-1-2-3-4-5 ladder

TRX Push Up: 1-2-3-4-1-2-3-4-5 ladder

TRX Rows: 1-2-3-4-1-2-3-4-5 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning:

Perform four rounds of the following lunge to press tabata interval (alternate sides each working set):

20 seconds of lunges to presses
10 seconds of rest
20 seconds of lunges to presses
10 seconds of rest
10 seconds lunges to presses

Day 59 — Off

Day 60

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-1-2-3-4-5 ladder

Goblet Squat: 1-2-3-4-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-1-2-3-4-5 ladder

Hanging Leg Raise: 1-2-3-4-5-1-2-3-4-5

Metabolic Conditioning:

Perform 200 two-arm swings as quickly as possible with good form.

Day 61

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-1-2-3-4-5 ladder

Front Squat: 1-2-3-4-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-1-2-3-4-5 ladder

Metabolic Conditioning:

Perform ten rounds of the following one-arm snatch interval (rest as little as needed between rounds):

15 seconds of one-arm snatches (right)
15 seconds of rest
15 seconds of one-arm snatches (left)
15 seconds of rest

Pat: Is there no metabolic conditioning on Day 61, or do you need to add that element? tg

Day 62 — Off

Day 63 — Off

Day 64

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-1-2-3-4-5 ladder

Military Press: 1-2-3-4-1-2-3-4-5 ladder

Pull Up: 1-2-3-4-1-2-3-4-5 ladder

Farmer Walk: 1-2-3-4

Metabolic Conditioning:

Perform five rounds of the following complex:

5 double swings
5 double cleans and presses (one clean between each press)
5 double front squats

Day 65

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-1-2-3-4-5 ladder

TRX Push Up: 1-2-3-4-1-2-3-4-5 ladder

TRX Rows: 1-2-3-4-1-2-3-4-5 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning:

Perform ten double snatches on the minute, every minute, for ten minutes.

Day 66 — Off

Day 67

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-1-2-3-4-5 ladder

Goblet Squat: 1-2-3-4-1-2-3-4-5 ladder

Hanging Leg Raise: 1-2-3-4-1-2-3-4-5 ladder

Metabolic Conditioning:

15 minutes of sprints

Day 68

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-1-2-3-4-5 ladder

Front Squat: 1-2-3-4-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-1-2-3-4-5 ladder

Metabolic Conditioning:

Perform five rounds of the following complex:

1 double clean
3 double presses
2 front squats
10 double swings

Day 69 — Off

Day 70 — Off

Day 71

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-1-2-3-4-5 ladder

Military Press: 1-2-3-4-1-2-3-4-5 ladder

Pull Up: 1-2-3-4-1-2-3-4-5 ladder

Farmer Walk: 1-2-3-4 ladder

Metabolic Conditioning:

15 minutes of bear crawl sprints

Day 72

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-1-2-3-4-5 ladder

TRX Push Up: 1-2-3-4-1-2-3-4-5 ladder

TRX Rows: 1-2-3-4-1-2-3-4-5 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning:

Perform two rounds of the following complex:

15 double swings
15 double snatches
15 double front squats
15 double presses
15 push-ups

Day 73 — Off

Day 74

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-1-2-3-4-5 ladder

Goblet Squat: 1-2-3-4-1-2-3-4-5 ladder

Hanging Leg Raise: 1-2-3-4-1-2-3-4-5 ladder

Metabolic Conditioning

20 minutes of interval running

Day 75

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-1-2-3-4-5 ladder

Front Squat: 1-2-3-4-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-1-2-3-4-5 ladder

Metabolic Conditioning:

Perform five rounds of the following complex (complete entirely on your right side and then immediately on your left):

5 one-arm swings
5 one-arm cleans
5 one-arm snatches
5 racked squats
5 Single Leg DLes
5 reverse lunges

Day 76 — Off

Day 77 — Off

Day 78

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-5-1-2-3-4-5 ladder

Military Press: 1-2-3-4-5-1-2-3-4-5 ladder

Pull Up: 1-2-3-4-5-1-2-3-4-5 ladder

Farmer Walk: 1-2-3-4 ladder

Metabolic Conditioning

Perform 150 one-arm snatches (75 on each arm) as quickly as possible with good form.

Day 79

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-5-1-2-3-4-5 ladder

TRX Push Up: 1-2-3-4-5-1-2-3-4-5 ladder

TRX Rows: 1-2-3-4-5-1-2-3-4-5 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning

Perform two rounds of the following complex:

15 double swings
15 double snatches
15 double front squats
15 double military presses
15 push-ups

Day 80 — Off

Day 81

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training

Single Leg DL: 1-2-3-4-5-1-2-3-4-5 ladder

Goblet Squat: 1-2-3-4-5-1-2-3-4-5 ladder

Hanging Leg Raise: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic Conditioning:

20 minutes of interval running

Day 82

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-5-1-2-3-4-5 ladder

Front Squat: 1-2-3-4-5-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic Conditioning

15 minutes of bear crawl sprints

Day 83 — Off

Day 84 — Off

Day 85

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Jump: 1-2-3-4-5-1-2-3-4-5 ladder

Military Press: 1-2-3-4-5-1-2-3-4-5 ladder

Pull Up: 1-2-3-4-5-1-2-3-4-5 ladder

Farmer Walk: 1-2-3-4 ladder

Metabolic Conditioning

Perform four rounds of the following two-arm swing tabata interval:

20 seconds of two-arm swings
10 seconds of rest
20 seconds of two-arm swings
10 seconds of rest
20 seconds of two-arm swings

Day 86

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Power B: 1-2-3-4-5-1-2-3-4-5 ladder

TRX Push Up: 1-2-3-4-5-1-2-3-4-5 ladder

TRX Rows: 1-2-3-4-5-1-2-3-4-5 ladder

Loaded Mini-Band Walks: 1-2-3-4 ladder

Metabolic Conditioning:

Perform two to three rounds of the following complex (perform entirely on your right side and then immediately on your left):

5 one-arm swings
5 one-arm cleans and presses
5 one-arm push-press
5 reverse lunges
5 single-leg deadlifts

Day 87 — Off

Day 87

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Single Leg DL: 1-2-3-4-5-1-2-3-4-5 ladder

Goblet Squat: 1-2-3-4-5-1-2-3-4-5 ladder

Hanging Leg Raise: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic Conditioning:

15 minutes of sprints

Day 89

Daily Warm Up

Five Minutes of Naked TGUs

Windmill Stick, Stoney Stretch, Elevated Roll, Rock, Bird Dog Series

Strength Training:

Deadlift: 1-2-3-4-5-1-2-3-4-5 ladder

Front Squat: 1-2-3-4-5-1-2-3-4-5 ladder

Ab Wheel: 1-2-3-4-5-1-2-3-4-5 ladder

Metabolic Conditioning:

Perform two to three rounds of the following complex:

15 double swings
15 double snatches
15 double cleans and presses
15 front squats
15 push-ups

Day 90 — Off and Done!

<Remember>

Don’t forget to take your final progress pictures!