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Kettlebell 3-Day
Overview
Kettlebell training bridges the gap between strength training and conditioning. The ballistic nature of kettlebell swings, cleans, and snatches develops power and cardiovascular fitness simultaneously, while grinds (presses, squats, rows) build raw strength. Three sessions per week is the right volume for kettlebell training — the conditioning component creates fatigue that accumulates quickly, making more frequent sessions harder to recover from.
Recommended kettlebell weights: beginners — 12/16/20 kg; intermediate men — 16/24/32 kg; intermediate women — 10/16/24 kg.
Schedule
| Day | Session |
|---|---|
| Monday | Session A — Ballistics + Strength |
| Wednesday | Session B — Strength + Grinds |
| Friday | Session C — Full Body Conditioning |
| Tuesday / Thursday / Saturday / Sunday | Rest |
Warm-Up Protocol
Hip hinge patterning is crucial before kettlebell work. Warm-up: hip circles (10 per direction), Romanian deadlift hip hinge (10 reps, bodyweight), light kettlebell deadlift (10 reps), light two-hand swing (10 reps at 50% working weight). Do not rush into swings with a cold back.
Week 1–4: Foundation Phase
Day 1: Session A — Ballistics + Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swing (two-hand) | 5 | 20 | 60s |
| Kettlebell Goblet Squat | 4 | 10–12 | 60s |
| Kettlebell Single-Arm Row | 4 | 10 per side | 60s |
| Kettlebell Romanian Deadlift | 3 | 12 | 60s |
| Plank | 3 | 45s | 45s |
Day 2: Session B — Strength + Grinds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Press (single arm) | 4 | 6–8 per side | 90s |
| Kettlebell Turkish Get-Up | 3 | 3 per side | 120s |
| Kettlebell Floor Press | 3 | 8–10 per side | 60s |
| Kettlebell Windmill | 3 | 5 per side | 60s |
| Kettlebell Front Squat | 3 | 10–12 | 60s |
| Hollow Body Hold | 3 | 30s | 45s |
Day 3: Session C — Full Body Conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swing (alternating) | 5 | 20 | 45s |
| Kettlebell Clean + Press | 4 | 5 per side | 90s |
| Kettlebell Snatch | 3 | 5 per side | 90s |
| Kettlebell Farmer Carry (20m) | 4 | 20m per set | 60s |
| Kettlebell Sumo Deadlift | 3 | 12 | 60s |
| Dead Bug | 3 | 10 per side | 45s |
Week 5–8: Loading Phase
Progress to the next kettlebell weight on swings and goblet squats. Add 2 reps per set on conditioning exercises. Introduce the double kettlebell front squat (if two bells of same weight available) from week 6.
Day 1: Session A (Weeks 5–8)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| KB Swing (heavier bell) | 6 | 20 | 60s |
| KB Goblet Squat (heavier) | 5 | 10 | 60s |
| KB Single-Arm Row | 5 | 10 per side | 60s |
| KB Romanian Deadlift (single leg) | 3 | 10 per leg | 60s |
| Plank | 3 | 60s | 45s |
Progression
Kettlebell progression: increase bell weight by one increment (typically 4 kg for men's, 2–4 kg for women's). The swing is the core skill — it should feel powerful and hip-driven, not back-driven. If your form deteriorates when you go heavier, stay at the current weight and focus on explosive hip snap.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Kettlebell training is one of the best modalities for cutting — conditioning sessions burn significant calories while preserving muscle. The Turkish get-up and carries maintain functional movement quality even in a deficit. On a cut, reduce Session C (conditioning) rest periods by 15 seconds to increase calorie burn without adding sets. Keep Session B (grinds) volume intact — this is the muscle-preservation work. Eat a small carbohydrate source before Session C for energy to maintain intensity.
Pro Tip
The Turkish get-up is the most technical exercise in this programme. Spend the first two weeks doing it slowly with a light bell to learn each position. Once the movement is automatic, load it — it builds shoulder stability, thoracic mobility, and full-body coordination that nothing else replicates.