Research Corner - Q&A Kettlebell Workout Ideas by Brett Jones | Date Released : 16 Jan 2006 0 comments Print Close Question: I have attended a Kettlebell course with Brett Jones and would like an hour workout with the Kettlebell. What type of exercises, reps, weights and rest periods would be appropriate? Answer: One of the great things about Kettlebell training is that it can be endlessly variable. I recommend cycling or rotating the time and design of the Kettlebell workouts. Some of the workouts may take an hour, but some can be as short at 15-20 minutes. I will suggest two workouts to both practice and groove the basic lifts and provide a conditioning workout. KB Workout #1: Windmill: 3 sets of 3 reps (R and L) Turkish-Get-Up: 3 sets of 3 reps (R and L) Clean and Front Squat: 3 sets of 5 reps (R and L) Superset with Single Leg Dead-lift: 3 sets of 5 reps (R and L) Clean and Military Press: 3 sets of 5 reps (R and L) Superset with One arm KB Row: 3 sets of 5 reps (R and L) Swings: between 5–10 sets of between 5-20 reps (total volume of 50–100 swings). If one arm swings, perform sets of 5+5 for example. This workout can be changed by using only one KB or by incorporating two Kettlebells for the drills. The weights used will be an individual matter, but choose weights that allow for perfect form yet are still challenging. Vary the weights and find your ideal range. Rest periods should be between 30 seconds and one minute. Vary the rest periods as needed, according to your goals or how the workout is affecting you. KB Workout #2: Windmill or Turkish-Get-Up: 3 sets of 3-5 reps Clean + Front Squat + Push Press: 5 sets of 5-10 reps Snatches: 10 sets of 5+5 with 30 seconds rest between sets (vary with swings on different days) Give these workouts a try, and please email if you have questions. Back to top About the author: Brett Jones Brett Jones is a NSCA CSCS certified, strength and conditioning professional based in the Pittsburgh area. He received a Bachelor of Science degree in Sports Medicine from High Point University, located in High Point, North Carolina. He also earned a Master’s Degree in Rehabilitative Sciences - Drug and Alcohol Rehabilitation from Clarion University of Pennsylvania. This degree provides great insight into effective behavior modification. Brett received a certification in Russian Kettlebell training from Pavel Tsatsouline, the addition of which has lead to dynamic routines and results. Full Author Details Related content Content from Brett Jones Introduction to Kettlebell Training: The Basic Movements John Sinclair | Articles Exercise Demo: Kettlebell Swing by Tommy Matthews | Videos Get Training with Kettlebells: Implementing the Swing Tommy Matthews | Articles Figure Skating Functional Anatomy Matthew Blair Davis | Articles Kettlebell Clean and Jerk Harvey Newton | Articles Building Muscle with Kettlebells Pavel Tsatsouline | Articles Kettlebell Movement Concerns Kristine McFerren | Articles An Introduction to Kettlebell Training Brett Jones | Articles Russian Kettlebell Training Brett Jones | Articles Hamstring Rehab and The Snatch Brett Jones | Articles Kettlebell Workout Ideas Brett Jones | Articles An Introduction to Kettlebell Training Brett Jones | Articles Muscle Confusion vs. Adaptation - Part 2 Brett Jones | Articles Russian Kettlebell Training Brett Jones | Articles Muscle Confusion vs. Adaptation - Part 1 Brett Jones | Articles Deadlift - Part 2 Brett Jones | Articles Deadlift - Part 1 Brett Jones | Articles Please login to leave a comment Comments (0) Back to top