Kettlebell training is extremely versatile, allowing you to tailor programs for mobility, endurance, fat loss or strength and power.

You may have already read our post Kettlebell workout for weight loss, now we’re back with a sample kettlebell program to develop power and strength, adapted from Kettlebell Training, Second Edition

Strength and Power Sample program

Throughout Kettlebell Training, 2E, Steve Cotter shares numerous programs for you to try. Below is just one of the many programs to give you a taste of what to expect. You can follow the program exactly; modify the weight, repetitions, sets, or duration of any exercise; or make up new programs. The sample workout is designed to get you started so you have an idea of what to do in your workouts. With experience, you will have the knowledge and confidence to create some of your own training programs. The possibilities are limitless.

We have provided an overview of the full sample program from warm-up to cool down, and included visuals and cue tips for the exercises included in the main body of the workout.

Beginner Strength and Power Program 1

Warm up
1. Easy jog for 5 minutes. 2. Figure-eight between the legs pass: 1 minute in each direction with a light kettlebell. 3. Joint mobility exercises: 20 reps of each (hip circle, trunk twists lateral bend, waist bend, shoulder roll, neck tilt, neck rotation, ankle bounce)
Main session
Perform 5 sets of 5 reps per hand of each exercise with a moderate-heavy kettlebell, resting no more than 1 minute between each set. One set consists of the single swing, single clean, single press, push press, half snatch and front squat.
Cooldown
Stretch for 9 minutes: 1 minute for each stretch (behind-the-back should stretch, neck flexion stretch, lateral neck stretch, standing knee-to-chest stretch, standing hamstrings stretch, standing quadriceps stretch, spinal extension, child’s pose, spinal flexion.

Below are the exercises included in the main body of the workout. Further details of the warm-up and cooldown can be found in Kettlebell Training, 2E.

Exercise 1: Single swing

Technique cues

1. Stand with feet shoulder-width apart.
2.  Hinge at the hips to grab the kettlebell with the fingers.
3. Push the kettlebell back behind you to load the hips with the exhale.
4. Connect the arm with the body and rapidly extend the knees, hips, and torso to drive the kettlebell forward to shoulder height with the exhale.
5. Deflect the shoulders back slightly before the kettlebell drops into the backswing.
6. Reconnect the arm with the body before hinging the hips backward.
7. Push the kettlebell back behind you with the exhale to complete the repetition.
8. The head and eyes follow the kettlebell; look down as the kettlebell drops down, and look up as it moves up.

Single clean

Technique cues

1. Stand with feet shoulder-width apart.
2. Hinge at the hips to grab the kettlebell with the fingers.
3. Push the kettlebell back behind you to load the hips with the exhale.
4. Connect the arm with the body and rapidly extend the knees, hips, and torso to drive the kettlebell forward to shoulder height with the exhale.
5. Deflect the shoulders back slightly before the kettlebell drops into the backswing.
6. Reconnect the arm with the body before hinging the hips backward.
7. Push the kettlebell back behind you with the exhale to complete the repetition.
8. The head and eyes follow the kettlebell; look down as the kettlebell drops down, and look up as it moves up.

Push press

• During the half squat, stay connected with the heels flat on the ground and the elbows and forearms pressed against the torso. The connectivity keeps the body linked and improves the transfer of energy from the ground up.
• Use the whole body in the push press-following a rapid half squat, create an initial compression and then a rapid extension into the bumping action of the spine, with the arm finishing the lift.

Half snatch

Technique cues

1. Stand with feet shoulder-width apart.
2. Hinge at the hips to grab the kettlebell with the fingers.
3. Push the kettlebell back behind you to load the hips with the exhale.
4. Connect the arm with the body and rapidly extend the knees, hips and torso to drive the kettlebell forward with an exhale, keeping your forearm connected to the torso.
5. Push the opposite foot strongly into the floor as you rotate the same-side hip backward, causing the kettlebell to accelerate vertically “up the chimney” to slightly higher than head level.
6. Loosen your grip to insert your hand completely into the window of the kettlebell handle, catching the kettlebell with the thumb at slightly higher than head level.
7. Allow the momentum from the vertical acceleration pull to carry the kettlebell all the way into the overhead lockout or fixation position with the elbow fully extended, biceps next to ear, and thumb facing toward the back.
8. Take an additional breath while stationary in the overhead lockout position; feel comfortable here.
9. Let the kettlebell fall straight down by deflecting the shoulders back, turning the palm up, and shifting weight to the rear or opposite leg. Aim to connect the triceps to the ribcage by “screwing” the shoulder into the socket.
10. Regrip by pulling your hand out of the handle window and catching with the fingers before you flex your trunk forward, and exhale as the kettlebell falls into the backswing to complete the repetition.

Front squat

Key principles

• Initiate the movement in the hips, not in the knees.
• The trunk remains as upright as possible throughout.
• Aim for maximal range of motion at the top and bottom positions of the squat.

Summary

The kettlebell program above is designed to help you develop strength and power. You can find more kettlebell programs to help you develop mobility, endurance or lose weight in Steve Cotter’s Kettlebell Training, 2E.

Header photo by Binyamin Mellish from Pexels

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