Kettlebells FAQ - Kettlebell Routines

3minute rounds as kettlebell routines?:
I found a site that detailed how Hatfield trained Evander Holyfield. One portionof his training involved three-minute “rounds” of cardio drills withone-minute rest between rounds. Would this work for kettlebell routines?
Kettlebell snatch specialization?:
Iam training right now strictly for strength/endurance. I am planning on doing 3days (Monday, Wednesday, Friday) of high rep kettlebell snatches with a 36 lbkettlebell. My goal is 100 reps on each arm. I did 70 today on each arm. Is thisroutine of strictly kb snatches enough to maintain my overall muscle mass?
Kettlebell for losing fat:
Cananyone help me? I have trouble losing fat, I'm using the kettlebell for allaround fitness. Can anyone give me any routines that might work?
Pavel: kettlebell program?:
I'vewatched the kettlebell video three or four times now and have formulated a fewroutines that I thought would fit my needs based on my perception of thematerial. I was wondering if you could post a couple of basic routines or name acouple of key lifts that a wrestler type of athlete could use for strengthendurance and cardio.
Need ideas for a kettlebell routine...please help:
Ijust received my Russian Kettlebell Challenge video and watched it twicealready. But I have no clue on how to proceed as far as a program or routine isconcerned.
Beginning kettlebell workout:
Thisis what I've come up with in an attempt to ease into the program: On 3 days perweek, Military Press 3-5 sets of 3-5 reps, Cleans 3-5 sets of 10-15 reps,One-arm Swing 3-5 sets of 10-15 reps. Each day, vary the load of each drill, butemphasize one drill. In time, replace the Clean with C&J & replace theOne-arm Swing with the Snatch & begin increasing the reps gradually.Comments?
Kettlebell "Ladder of Pain":
Imade up a ladder yesterday that brought me very near to puking. I did it thelast minutes of my 30 minute kettlebell workout after my last kettlebellfarmer's walk up the stairs. I do the given number of reps for each arm, norests, reps for swings are always double the other movements.
Question for Dano:
Haveyou now tried the two-week micro-cycles of Power to the People & Russian KettlebellChallenge? If so, what do you think, compared with your earlier mix?
My kettlebell routine.:
Justthought I would post this for anyone who cares to look: All workouts done in 20minutes; rest periods are kept to around 60 seconds.
Kettlebells rock! All hail the Evil Russian:
Kettlebell progressreport, day 4. So far I am happy as hell I bought these things. I believe they are the best conditioning tool out there. Sat/SunI did swings and snatches. I started out real easy because I didn't want to over do it. After 10 minutesI was sweating and panting.
Ladders and kettlebells?:
Canthe ladder method be used with kettlebell training? For instance 1 snatch withthe right arm, 1 snatch with the left arm, 2 snatches with the right arm, 2snatches with the left arm and so on.
My kettlebell routine: Opinions, comrades:
Well,I've refined my routine a little, and I thought I'd get the opinions of all ofthe comrades on the board. I've been doing it for about a week now, and I'mstarting to enjoy my daily vacations to Hell. I can feel my improvement everyday (especially in my wind).
Kettlebell rest / work ratio:
Iam currently doing a scheme where I do 10 snatches left, 1 minute break, 10snatches right 1 minute break, 5 C&J left, 1 minute break, 5 C&J right,1 minute break. Over the course of 35-40 minutes last Friday, I did 70 snatchesand 35 C&Js, with a 35 pound dumbbell, and was pretty viciously smashedafterwards. Now, I'm wondering, should I modify the rest-work ratio, or is thisintense enough a pattern to allow me to switch to higher weight when I reach 100reps on the snatch?
Kettlebell / dumbbell workouts: Is there an ideal set / rep scheme?:
I've been wondering about my approach to the high repdumbbell work I do. I'd be interested in what other people think about this. The bulk of my high rep program is based on doing one arm C & P and one arm swings for 50-60 reps 3-4 times per week. My original plan was to start with more sets of less reps and increase the reps and cut the sets (i.e. 5 x 10, 4 x 15, 3 x 20). These are done non-stop until all reps are completed for a movement but the arms are alternated. My plan was to get to 50 continuous reps each arm and then increase the weight. I'm wondering if this is the right approach. It seems there are real advantages to keeping to a lower rep/more sets scheme.
Kettlebell routine:
Itry and train the kettlebells 5 days weekly concentrating almost exclusively onsnatches and bent presses. I'll do snatches w/24 kg bell, 10 each handalternating until I hit 150-200 reps (total). For presses it's 3-5 x 3-5. I'mstruggling w/ 32 kg snatches, mostly short sets of 5 reps for now. Brutal. Iround it out with Jandas, Full Contact Twists, and chins.
Deadlift singles and kettlebell set / rep scheme?:
Whatis the best set & rep scheme for developing endurance and absolute strength?I'm using dumbbells & sandbags now, but plan on getting some kettlebellsreally soon.
Kettlebell exercise idea: Overhead kettlebell walk:
Ifound a great idea for a kettlebell exercise on Danny John's site. It's calledthe waiter's walk and it's the same idea as a one arm farmer's walk exceptinstead of holding the weight at thigh level you hold it locked out overhead.
Kettlebells and Bulletproof Abs: One-armed deadlift:
Maybeeveryone else has already figured this out, and if so, I apologize for being amaster of the blindingly obvious, but...yesterday I realized that my largestkettlebell is perfect for the one-arm deadlifts (bar out to the side of thebody) as described in "Bulletproof Abs". It's heavy enough to do thejob and really works the grip, but is much easier to balance than a barbell.
Kettlebell question: Sets and rep scheme:
I'vejust started finishing my Power to the People (PTP) workout with dumbbellsnatches for reps. I'm still waiting for my kettlebell to come in. Just surfingto see what reps, sets, and rest intervals everyone was using. I've started withabout 12 reps per arm for 3-4 sets with 60 second rest intervals.
Kettlebell rest between sets:
PavelI've got the book and video (along w/most of your products). I'm confusedbecause you emphasize that kettlebells are great for endurance training, yet youadvise resting at least 1 minute between sets. What do you think about supersetting/doingother exercises or jumping rope between sets?
Kettlebell throwing for abs:
Pavel,do you think I could do kettlebell throws on my non-janda situp month in the BulletProof Abs routine? If so, I figured I would do one set of five throws in eachhand, five days per week.
Seated kettlebell exercises:
Foundout today that I tore my ACL in my last fight, and I have to have surgery soon.Obviously won't be doing any standing exercises for about 6-8 weeks. What kindof kettlebell exercises can I do sitting?
Another routine example:
I'mcurrently doing one-arm snatches with the 24 kg kettlebell, working 10-15 repseach hand, then resting about 30-40 seconds and hitting it again until I hit100-120 reps total. For variety I'll try to higher straight numbers w/ the 16 kgbell, like 30-40 each hand.
New evil for kettlebells: Standing on blocks:
Asif KB's are not nasty enough, try this addition. Place two cinder blocks longsection on the ground a bit wider than shoulder width. Stand on top and go atit!
My kettlebell routine:
Ok,I got the tape and I love it, and I think I have a decent routine down, heregoes...
Kettlebells for losing body fat:
Pavel,What kind of set/rep/exercise scheme do you suggest for losing body fat withkettlebells? Also is 30-90 seconds rest between high rep sets too short?
Need ideas for a kettlebell routine:
Ijust received my Russian Kettlebell Challenge video and watched it twicealready. But I have no clue on how to proceed as far as a program or routine isconcerned. I just read a few posts about using ladders and that sounds like agood idea. I probably will use dumbbells at least for the time being. My goalsare to increase my pullups (at 10, goal is 20+) and decrease my 3 mile run time(at 22:30, goal sub 20).
Kettlebell workout:
Thisis the routine I will be using for the next two weeks starting Saturday. Themain point is variety, mixing up heavy days and light days, and having fun.
Kettlebell HIT!:
Ihad a brainstorm of trying kettlebells using the HIT protocol. I was thinking onMonday and Thursday of doing a lower volume of heavy kettlebell snatches withthe 32 kg kettlebell. This type of workout should only take me about 10 or 15minutes but hopefully be very heavy and intense. On Tuesday and Friday I wasplanning on throwing in a short high intensity cardio session of skipping ropeor even a hard 1 mile jog around the block. Again, this should only take 10 or15 minutes.
Kettlebell routine:
Withgreat anticipation I opened my kettlebell tape and shoved it into my VCR. I wasnot disappointed. Comrade Pavel, your presentation and instruction are firstrate. Being without kettlebells, I immediately performed two arm swings with my30lb. DB for 4x25. Don't know if this was wise but I was psyched. I am not surehow to structure an routine but I want to use my dumbbells (for now) to increasemy strength-endurance for my martial arts.
Abdominal exercise with kettlebells:
Doesanyone have ideas for killer kettlebell ab exercises? The pass through the legsseems to use the abs for stabilization, but primarily works the back.
Mixing kettlebells with pistols and pullups:
Pavel,I was thinking about checking out the kettlebell tape and was wonderingsomething: If I'm doing 1 arm snatches, clean and jerks and a lot of othercompound movements, will doing pistols and pull ups be necessary? Wouldn't I getenough training for my legs and back from these movements alone?
Kettlebell book and a question on training for football:
Ihave a question on training an individual who wants to continue his footballcareer in college. His goal is to add muscle mass (no fat) and increase hisspeed. He is an 6'1" 200lb defensive player. What exercises and traininginsight do you suggest for him that will help correlate to the field the best.(Kettlebell work, deadlifts, military, etc.?)
Kettlebells and upper body mass?:
Pavel,I have your kettlebell video and have made my own makeshift kettlebells. My mainobjective is to build some upper body mass. What type of routine would yourecommend for putting some beef on the upper body with kettlebells?
My personalized kettlebell routine (and a question):
Pavel,after studying your video and taking into account my favorite exercises I havecame up with the following routine. 1) Warm-up with two hand swing. 2) One armsnatches: 30-50 reps on each arm. 3) One arm clean and press: 15-20 reps on eacharm in sets of 5 reps. 4) Under the leg pass to burnout. I did this routineyesterday and today and lets just say that EVERY muscle in my body is sore an Iwill definitely take tomorrow off! My question is that this routine only takesabout 20 minutes to complete and I am planning on doing it 3-4 days per week. Isthis enough work for conditioning?
Question on kettlebell snatch:
Iam doing one arm kettlebell snatches 3 times per week (Sunday, Tuesday, Thursday).I have homemade kettlebells that I made out of an old tricep bar. They workgreat. My question is how do I progress on the exercise?

Back Kettlebell Techniques

Related products from Dragondoor.com: