Gold Member Badge


  • You're all caught up!

Kettlebell Fitness Training

author image Rogue Parrish
An award-winning writer and editor, Rogue Parrish has worked at the Washington Post, the Baltimore Sun and at newspapers from England to Alaska. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. She's also a property manager and writes on DIY projects.
Kettlebell Fitness Training
You can match your kettlebell program to your fitness goals. Photo Credit: Jupiterimages/ Images

Kettlebell fitness workouts allow you to get better at things you didn’t even expect. Kettlebells proponent Pavel Tsatsouline, a former Soviet Special Forces training instructor, writes in “Enter the Kettlebell” that his students tell him that they “powerlift heavier, hit harder, run faster, bend nails and so on -- just from lifting kettlebells.” You also can take the basic kettlebell moves and combine them into a workout to reach your specific fitness goals

Video of the Day

The RKC Rite of Passage

In “Enter the Kettlebell,” Pavel provides a fitness workout called the RKC Rite of Passage training plan. It's designed to be an all-purpose, challenging program to lead to overall fitness. This plan, with its seven-day framework, allows you to rest on Fridays and Sundays. Mondays involve clean and presses, or military presses. On Tuesdays, you get to do whatever you want, ideally keeping it easy. On Wednesday and Thursday, you can do any or all of the following: cleans alternated with getups, swings and snatches. Saturday is your hard workout day, when you perform clean and press ladders, and timed hard swings.

Creating Customized Programs

In his book “Kettlebell Training,” California-based trainer Steve Cotter describes how to create your own fitness workouts. Start by defining your fitness goals, Cotter advises. If you want to burn fat, your kettlebell workout can involve high-intensity circuits. If your goal is muscular strength, set up lower reps and higher weights. For strength and endurance, you’ll perform moves with moderate weights and longer duration. Create a training journal for whichever type of workout you want to follow. Don’t be afraid to experiment and tweak, he recommends.

For Beginners

A fat-loss workout for beginners might warm you up with the around-the-body pass, halos, the kettlebell deadlift, goblet squats and joint mobility exercises. Cotter suggests that your main exercises consist of the single-handed swing and single-handed press. For a strength and endurance workout, warm up with joint-mobility exercises, and perform single swings, cleans, presses, snatches and goblet squats. And for a strength and power workout, warm up with the figure-8, between the legs pass. Your main session can include single swings, single cleans, the single press, the push press, the half snatch and front squats.

As You Advance

You can make a fat-loss workout more challenging by preforming double swings, double cleans, double front squats and Russian twists. For a greater challenge in strength and endurance, work up to double cleans, one-arm jerks and double front squats. And for an intermediate-level workout with a focus on strength and power, perform rack holds, overhead holds, the bottoms-up press, renegade rows, the kettlebell jump squat and the farmer’s carry.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media