This is our “Kettlebell Athletics Training Template.” We don’t always stick to this template like concrete but it is a good guide.

You can download it here: Kettlebell Athletics Training Template

Kettlebell Athletics Coach DPT Mike Davis sent these over to me and I loved these kettlebell exercises as soon as I saw them.

They’re very similar as the other kettlebell exercises. The main difference or tweak is actually stepping through on the active side allowing the support hip to extend more fully. These variations actually feel more free and natural to me.

Quick Heads-Up: Our Spring schedule for Kettlebell Athletics Live Events is up. We’ve added some different workshops to the list. Hope to see you there. Click Here to check them out. Live Events!

The kettlebell front squat is one kettlebell exercise where you’ll feel much more working besides your legs and hips.

Once you get the form down use a weight that heavy enough to light up your core, you’ll feel it real quick. Once you’ve master those please give the more advanced variations out from the video below.

The crazy stuff starts at 1:29. Have fun.

If you haven’t checkout out my streaming kettlebell workouts go here for a free trial. StreamFit- Streaming Kettlebell Workouts.

Here’s a quick little kettlebell workout that you can complete in 10 minutes. If you’re not fit enough to go the full 10 minutes either reduce the number of repetitions you complete on each set or reduce the overall number of minutes.

For example, this workout calls for 5 repetitions per side of the kettlebell clean and press for 10 miuntes. You can do sets of 3 instead of 5 or you can just work for 5-7 minutes. You get the point. you goal however is 10 rounds in 10 minutes. Kettlebell must re-visit the floor on each rep.

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The Bands and Bells Workout

The Ultimate Bodyweight Combat Conditioning Challenge Workout

6 Battle of the Bells Sizzlers (Kettlebells vs. Dumbbells) for the Following Targeted Body Zones: Arms, Abs, Legs, Butt, Shoulders, and Total Body

The Kettlebell Kamikaze Challenge Workout

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Here’s the honest answer, there is no good answer. Actually this is good answer but usually not the one people are looking for. The kettlebell is a tool, just like any other tool in your arsenal. Would you ever ask ” What size dumbbell should I buy for my team or clients?” How about medicine balls? Would you ever consider that an entire team or your entire clientele would only need one size medicine ball? I doubt it. So why apply that logic to kettlebell training?

Treat kettlebells like any other training tool. Invest in several weights or sizes. Kettlebells are actually becoming less expensive than dumbbells so price is not the factor it once was.

As you introduce kettlebells into your training program you’ll quickly realize that there is no cookie-cutter weight. You may rock Turkish Get-ups with a 53lb kettlebell but struggle to perform front squats with that same weight.

Your weight and athletic background is not a good determination either. I recently had a 220lb wrestler in one of my kettlebell workshops. He was suffering to perform Turkish Get-ups well with a very small weight for him,26lb. He lacked the shoulder and t-spine mobility to support even that size kettlebell.

However, there were women of much lighter weight using a 26lb kettlebell with beautiful form. They could have gone much heavier even.

So the moral of the story is…don’t assume. Experiment. Experiment with each exercise and experiment with each athlete or client. Most likely they will need different weights for different exercises. This is the bet approach to trying safe and effective.

• There is a distinct mechanical difference between a kettlebell and a dumbbell and it’s based on law of levers.

• Kettlebells possess something known as an Extended Moment Arm of Resistance. This simply means that the kettlebell’s center of gravity is outside your grip or palm. Dumbbells do not possess this and have a center of gravity that is fixed or static, always within your grip or palm. A shorter Moment Arm of Resistance makes a movement easier; choking up on a baseball bat is a great example of creating a shorter Moment Arm of Resistance. So technically a dumbbell swing should be easier than a kettlebell swing.

• Kettlebells also possess a Variable Moment Arm of Resistance. This simply means that the center of gravity is in motion or dynamic during an exercise. For example, during the kettlebell snatch the kettlebell will be extended away from your palm, resting on the backside of your wrist and somewhere in between on each repetition. Dumbbells do not have this feature.

• Most objects that you deal with in everyday life have both an Extended Moment Arm of Resistance and a Variable Moment Arm of Resistance. Suitcases, backpacks, children, grocery bags, and six packs all share a center of gravity that lies outside your grip…just like a kettlebell. I hate to say this word but that makes kettlebell training much more “Functional.” Make sense?

There’s very old video of oldtime circus performers doing even more advanced versions and turkish get-ups and hand balances. If I can find them I will send them your way! Sound good? But in the meantime please check out this super-freak and awesome Kettlebell Athletics Coach Matthew Godina breaking out his version of a human Turkish Get-up and Windmill.

And here’s a wonderful of the 26 awesome people that attended our June 18-19th Kettlebell Certification at Equinox in NYC.

Up next on day 2 was my Advanced Kettlebell Applications for Sport. Although attended by less people I was very happy with the turnout and the group was great, was willing to try anything and had some very great questions and open minds.

Here’s a quick video from day 1.

Thank you everyone that attended and a huge thank you to Perform Better and their awesome staff.