Skip to main content

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

Comments

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!
Iris
Thank You! I appreciate you and your passion.
I agree. I would like to know your thoughts on CrossFit too.... thanks.
Thank You! I appreciate you and your passion.

Popular posts from this blog

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me.

WELCOME!

First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today!

Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core again.  I d…

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question.  Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle.  I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others.  


Let's start with the photo below.  This is a nice example of the female backside that shows two different body types.  The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism.  She could probably eat what she wants and stay skinny.  If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings, developing the butt on the right would still be unlikely.  Through h…

21 Day Squat Challenge - #21DaysOfSquats

Welcome to the 4th annual Squat Challenge! 


**BY POPULAR DEMAND WE ARE DOING THE SQUAT CHALLENGE AGAIN ON FEBRUARY 1ST 2019**




Why Squat? Squats are one of the most beneficial exercises to practice. I could sit here and tell you how squatting makes you stronger, more conditioned, firms your legs and butt, improves digestion, increases energy and mood, but I'm sure you know the endless amount of benefits. A few people who've participated in the past squat challenges chose to share their experiences which I've shared below.

 So let's just get to squatting! Beginners are welcomed! Join our Challenge Today here and read the easy rules below! 

Do you plan on doing more than the Squat Challenge? If you want a workout plan... hundreds of people in Lauren's Playground will be doing programs like Upper Body Bliss and the Tushy Toning Transformation in conjunction with the 21 Day Squat Challenge. This year we will have a RESET program that coincides well with the Squat Challenge.…