Learn the Kettlebell Basics and Regain Your Movement Potential - Page 8

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 8

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: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll 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 carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating ent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

 

Metabolic Conditioning: 15 KB swings on the minute for 5 minutes

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: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

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

 

 

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