Learn the Kettlebell Basics and Regain Your Movement Potential - Page 4

Bret Hamilton

Coach

Wilsonville, Oregon, United States

Kettlebells, Strength and Conditioning, Functional Movement Screen

EDITOR'S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.

 

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

 

  • Foam roller
  • Training shoes (not running shoes - see article)
  • Two kettlebells - an 8kg and a 12kg for women, a 12kg and 16kg for men
  • Lightweight dowel rod
  • 8' X 8' workout space

 

If you have a question regarding kettlebell swing or getup technique, or are just not "getting it," please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

 

Week 4

Day 1

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Kettlebell Rack Walk for time (3x10sec ea)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB single-leg deadlift (weight in both hands)
  • Harstyle push up (modify if needed)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 1)
  • Rotational stability plank X10.side, 2 second hold
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

 

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

 

Day 2

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • Double KB clean
  • Goblet grip reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 1)
  • Bent over row with KB
  • Hitchhiker X10

 

 

Metabolic Conditioning: Speed Squats in place: 5 rounds of 30 seconds work, 30 seconds recovery (5X30:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

 

Day 3

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Kettlebell Rack Walk for time (3x10sec ea)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB single-leg deadlift (weight in both hands)
  • Harstyle push up (modify if needed)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 1)
  • Rotational stability plank X10.side, 2 second hold
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

 

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

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