Get into the swing of things by selecting a workout to match your training goal
Aim Burn fat Time 12min Do five reps (five each side for one-arm moves) of the following exercises without resting to complete one circuit. Rest for one minute before completing another circuit. Do five circuits in total. 1 Two-arm swing 2 Clean 3 Overhead press 4 Snatch Progression You can progress by either reducing the duration of rest between circuits by ten seconds or by adding an extra rep to each exercise.
Aim Strength endurance Time Varies Pick an exercise and start by doing two reps. Rest for 30 seconds, then repeat but add another two reps. Repeat the process until you fail to beat your previous rep count. Simple, effective, brutal. Here’s an (admittedly pretty obvious) example: 1 Swing Progression Record how many reps you do and try to beat your last score.
Aim Increased efficiency Time 10min Do as many snatches as you can in ten minutes. Yup, that’s it. This is a challenge performed in kettlebell sport contests. They sometimes restrict the number of times you can swap hands. In this instance, do it as often as you like. 1 Snatch Progression Aim to beat the number of reps you did last time, or try to change hands less frequently.
Aim Build muscle Time 30min This workout uses the German Volume Training (GVT) protocol invented by strength coach Charles Poliquin. Pick two exercises and do ten sets of ten reps of each as a superset (do one set of each back to back without resting). Rest for 60-90 seconds between supersets. You should find you fail to complete the sets by the eighth or ninth round. Here’s an example: 1A Swing 1B Overhead press Progression Once you’re able to complete all ten sets without failing, use a slightly heavier bell.
WEIGHT MATTERS If you have a bit of training experience, you should start by using a 16kg kettlebell. That can feel heavy but most kettlebell moves involve recruiting big muscle groups, so that load shouldn’t feel excessive if you perform the move with perfect form. As you progress you can start to use a 20kg or even a 24kg bell, but only if your technique doesn’t suffer. Kettlebell moves should always be performed with a fluid action.