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Reviews

Rock Solid: Kettlebell Strength Program With Results

Stuck in a rut with your kettlebell? The Rock Solid Kettlebell Program from Lauren Brooks brings the challenge, the fun, and the results.

Mindith Rahmat

Written by Mindith Rahmat Last updated on February 16, 2017

We receive free products and receive commissions through our links. See disclosures page.

Are you bored with the same kettlebell routine and seeing little to no results? The Rock Solid Kettlebell Program from Lauren Brooks brings the challenge, the fun, and the results. Rock Solid focuses on the lower body but provides a full body approach to fitness. Workouts include sumo deadlifts, swings, squats, lunges, and glute bridges that will define and develop your posterior in just six weeks. The Rock Solid Program includes four follow along workouts, a warm up and cool down section, and a written guide with a six week workout calendar.

We Put Rock Solid to the Test

We tested this program for six weeks and followed Lauren’s calendar for programming but added a few extra days per week for yoga and mobility work. This program was hands down one of the most effective lower body programs we have tested. We noted tangible results in just six weeks, including an improvement in sumo deadlift weights, increase in numbers of renegade rows per side, and a stronger farmer’s carry after six weeks, increasing from 16kgs per arm to 20kgs per arm. Small yet noticeable changes also included a tighter, more defined lower body, specifically in the areas of the glutes and abs. These potent workout combinations paired with excellent hands on instruction, demonstrations, and cues make this a highly recommended workout program.

We performed the training program using a 28kg kettlebell for sumo deadlifts, two 16kg kettlebells for swings, squats, suitcase deadlifts, and farmers carries, one 12kg kettlebell for presses and rows, and a band. These weights made for a challenging combination, however you could have just two kettlebells and make a few modifications to still get a strong workout. The warm up/cool down routine is a simple seven minute full body rundown that will compliment the beginning or end of any workout. This is a great rest day routine to move the body in under 10 minutes. This program is sold separately as a stand alone program but also available as a monthly streaming purchase in Lauren’s Playground.

lauren push up

Rock Solid Is For Everyone

The videos in this program are taught to beginner level through an intermediate audience, yet this program is effective for all levels of fitness. Lauren expertly guides you through each movement in a follow-along style workout with full of modifications available to easily take the level up or down a notch.

Rock Solid is the perfect program to do if you’re a looking to fine tune and practice your basic kettlebell skills or if you want to take the challenge and go heavier to see real strength gains and lean muscle building.

Movements:

  • Sumo Deadlift
  • Swing Variations
  • Thoracic Mobility Plank
  • Suitcase Deadlifts
  • Farmers Carry
  • Renegade Rows
  • Reverse Flys
  • High Pull Catch Squat
  • Push Ups
  • Goblet Squats
  • Figure 3 Stretch
  • High Pulls
  • Suspension Rows
  • Janda Sit Ups
  • Skateboard Roll Outs
  • Chest Opener
  • Bottoms Up Press
  • Russian Twists
  • Prone Cobra
  • Back Lunges
  • Single Leg Deadlift
  • Bird Dogs
  • Rows

Recommended Equipment:

  • Set of kettlebells in varying weights for upper and lower body movements
  • Suspension trainer
  • Band
  • Skateboard

Program Includes:

  • Warm Up and Cool Down – 7 minutes
  • Rock Solid Workout – 33 minutes
  • Beach Body Workout – 38 minutes
  • Rotation and Rear Workout – 37 minutes
  • Backside Conditioning Workout – 22 minutes
  • Rock Solid Kettlebell Program – 6 week printable guide and worksheets

kettlebell program at a glance

Another at-home kettlebell training option from Lauren’s Playground:

Garage Workout Review: Kettlebell Driven Results

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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