Beginner Kettlebell Movement: Part 4 - Putting It All Together

Beginner Kettlebell Movement: Part 4 - Putting It All Together

Posted by Kettlebell Kings on 7th May 2018



Kettlebell Workout

After you have mastered all of the movements in Parts 1, 2 and 3 you can put them together into a full body workout designed to strengthen your entire body and burn calories.

This workout was put together by Brittany van Schravendijk, who walked us through the beginner movements we have covered thus far. She put together a two part workout which involves the Kettlebell Deadlift, Kettlebell Swing and Kettlebell Squat Press.

Part 1

  • 5 Sets of 10 Deadlifts, increase weight of the kettlebell each round. Ideally by the 5th set, the last couple should be pretty challenging
  • AFTER each set, do 20 Kettlebell Swings with a moderate weight you could normally swing 25-30 times. Rest as needed after kettlebell swings before conquering next deadlift set.

rest for four to five minutes and then do Part 2

Part 2

  • Do 6 minutes of total work
  • 30 seconds of work followed by 30 seconds of rest with a running clock do Kettlebell Squat Press. For the first two minutes do kettlebell squat presses with right arm, then two minutes of kettlebell squat presses with the left arm. End with two minutes total (30 seconds on and 30 seconds of rest) with two kettlebells doing squat presses.

We do create new kettlebell workouts you can subscribe to each week:

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All the kettlebell movements in this workout

Which kettlebell weights to use: 

(This explanation was also in Part 1, you can reread or skip if you have already)

Even with specific kettlebell lifts, you can do them with different weights depending on your goals. For example, for high repetition training in which the goal is to get your heart rate up, use weight that you can complete at least 20-30 repetitions with perfect form.

For building strength, use a weight that challenges you for the required number of repetitions. Your form should stay consistent, but the last 1-2 repetitions should be pushing your limits. So for example, if your goal is 10 reps, then 8-10 should be challenging for you.

If you are brand new to kettlebell training, use a weight that is almost to light for the first 4-8 weeks of a strength training program, especially if you have never lifted weights before. Your body needs to adapt to the load and learn the proper movement patterns before progressing to a heavier weight.

We have created a post specifically about training weight selection you can read HERE.


Which type of kettlebell should you use:

You can choose a kettlebell style based on the type of training you would like to do. If you are interested in training for a Kettlebell Sport competition, it doesn't really matter whether you use hardstyle kettlebells or Sport kettlebells. However, if building your strength endurance with longer sets of clean and jerk or snatch is something you are interested in doing (see Intro to Kettlebell Sport), consider using competition style kettlebells. Similarly, if comfort on the forearm and/or rack position is important to you, most people find the competition style kettlebells more friendly.

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We hope you have enjoyed this series! If there are any specific movements you would like to see performed you can comment below! We do try to keep your kettlebell experience new and exciting by sending new workouts out each week!

What Is Next?

If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell experts designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.

Also, we recommend you subscribe to our posts so you can be notified when we publish more in this series. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.

Which Training Weight Should I Use?

We have created a post specifically about training weight selection you can read HERE.

Kettlebell Kings is running a great promotion in July, it is called our 'Swing a King for Free' promotion. When you purchase in July, you will be automatically entered into our drawing to win a kettlebell of your choosing in August! All purchases are automatically entered! Take a look around at Kettlebellkings.com for something you like!

About Brittany:

Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. She learned how to lift kettlebells at one of the top Kettlebell Sport gyms in the United States, Ice Chamber, which has produced seven female Master of Sport lifters to date (Brittany is the most recent one).

Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

You can find more information about Brittany on her website (www.kbfitbritt.com), which contains information, tips, videos, and tutorials on kettlebell lifting.

List of accomplishments:

  • Youngest American female Master of Sport
  • World Record Holder in 2x20kg and 2x16kg Long Cycle
  • National Record Holder in 24kg Biathlon
  • National Champion in 24kg Snatch
  • Master of Sport, 24kg Snatch
  • Master of Sport, 24kg Long Cycle
  • Silver medalist in 16kg Snatch at the IUKL World Championships, Junior category