3 Strength & Conditioning Kettlebell Workouts

3 Strength & Conditioning Workouts for Kettlebells

by Lauren Brooks

Designing your own workouts can be quite a challenge. Even the most experienced exerciser who has a clear understanding of how to properly execute a variety of exercises can struggle with laying out a simple, effective program. Designing a workout to fit your goals does need to be thought out. Over the years I have worked with many clients, including fitness professionals, who unfortunately design poor programs, which then cause them to become frustrated with their lack of results, and often create imbalances and injuries. As much as it’s exciting to constantly have fancy and fun exercises, keeping it simple and balanced is what will deliver the most results.

Below are three workouts an experienced kettlebell user can do on their own. This program is for individuals who have continued goals of moving better as well as increasing their overall strength and conditioning. This, of course, will also have the great side effects of fat loss and a lean body. The first workout is a balanced combination of both strength and conditioning. Workout two is focused mostly on conditioning and the third is focused mostly on strength. Most of the workouts that I design for my classes fall between workout one and three.  However, it’s nice to have a day here and there of just light, fun conditioning. 

Each of these workouts has something in common. They all contain skill work practice and a balance of exercises that require a push, pull, leg and full body.Keeping those aspects involved in the majority of your practice sessions will decrease the chances of developing major imbalances and weaknesses in areas along with too much strength in others. For example, you don’t want to have too many workouts that focus on high rep push-ups and presses. You will ruin your shoulders and back. Not adding in the farmer’s walks, pull-ups, rows, and horizontal rowing will get you in trouble. Each exercise is there for a reason. 

Unfortunately there are many programs out there that people have no business doing. The other day I saw an instructor post this on their blog as the workout of the day for their class. This was an instructor with reputable certifications including one in kettlebells. Unfortunately they lack the skill of program design. If you wonder why you are losing clients due to injuries you may want to rethink how you structure your program.

Read the entire article right here at Breaking Muscle


nikschaf said...

Thank you so much!!!

Iris said...

Thank you, Lauren! That was exactly what I needed! As I do not think the personal trainers at my gym are very skillful I usually design my own workouts and now I have an idea how to improve them (I have to combine them with training for middle to long distance running events - 1500m-10000m). Usually I do 5 reps/5 sets over 6 exercises (barbells/dumbells/ke-bells) on monday and 8 reps and slightly different exercises on wednesday and friday but I will try the timed workouts you mentioned! Seems that you are against the typical crossfit-workouts? Maybe you could give some more information as, I`d think, a lot of your readers are crossfit enthuasiasts as well :-)
Thank you again!

Angela - Not SuperWoman said...

Thank You! I appreciate you and your passion.

Angela - Not SuperWoman said...

I agree. I would like to know your thoughts on CrossFit too.... thanks.

Angela - Not SuperWoman said...

Thank You! I appreciate you and your passion.