How I Coach Kettlebells: 4 Week Intensive Series

This is the method I use when I have limited time with a client who really wants to learn as much about kettlebell training as possible. We start with basic exercises and movement patterns that could be done with other implements as well, and then move to on kettlebell specific work, including walks and carries, then progress to single and double explosives, as well as double grinds. Then I cover the basis and fundamentals of kettlebell sport training, and lastly we go over some exercises that are ideally suited to interval training, these will improve muscular endurance and repeated power efforts as well as some increase in VO2 Max.

The Beginner's Big 3 Strength Moves

There are a myriad of choices when it comes to picking core lifts on which to base a strength training program. There should be a rationale behind these choices. I feel that for an absolute beginner, the goblet squat, floor press, and power swing have the most potential benefit. They are easily scalable as far as regressions(box squat for goblet squat, sumo kettlebell or dumbbell deadlift for power swing, virtually anyone with arms can perform a floor press) and really drive home proper patterns. When coached correctly they are just basically harder to mess up than barbell exercises, while at the same time preparing the trainee to excel at barbell training should they decide to pursue it. These exercises are suitable for beginners, but getting really strong at them will help an intermediate or advanced athlete as well, they also make up the basis of a solid in season program.