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Imagine this: you’re in the midst of training consistently with years of training under your belt. You look forward to those hours when you get to tune out the world and tune into yourself, movement, strength, and the pursuit of health. Then it all stops, and you’re left at home wondering where your next training session will be. The gyms are closed, you’re down to the basic bodyweight movements, but that just doesn’t cut it for you. You want more, because you crave the feel of iron and the weights that you have so often turned to. Then, browsing the internet in search of any tool that can help satisfy this hunger you remember, you find this heavy round & handled implement you’ve seen others use so many times but never really explored yourself. You order the last of what’s left, which happens to only be three different weights and impatiently wait for them to arrive. In comes the kettlebell, the tool that most of you know about but have never tried. 


Adam wearing the Reign Short Sleeve and 7" Mako Tech Shorts

This was me two years ago, all the gyms were closed, and I needed to appease the need to move weight. It’s what I had done for the last 10 years and had become part of me. Just like eating, breathing, and sleeping is for most. I had seen the tool before but never experienced the implementation myself. Boy was I in for a humbling experience. I had a ton of experience with regular weights. I loved them so much that I got my degree in Exercise Science with a focus on Health and Human Performance, and after that spent some time in Strength & Conditioning for Olympic Sports and Football. From there I took my passion to the bigger weights, working on the pure feat of strength in powerlifting for a few years. This led me to another path on the fitness road: Men’s Physique - the world of training solely for aesthetics. I had seen and experienced a lot that the fitness world had to give but had yet to experience this round iron tool, the kettlebell.

Adam wearing the Reign Short Sleeve and 7" Mako Tech Shorts

I started with the basic movements: squat, lunge, hinge, and press. Then slowly progressed up to more calculated moves: the snatch, clean, and variations of those and single and double kettlebell swings. This training was fun! More fun than I had ever had training, to be honest. I had them in my living room, and it was like having sweets in the house, you go by them and just had to get a taste. Not only were they fun but they were beyond humbling. I had squatted 450, deadlifted 500, I knew what heavy weights felt like, but this was different. How could a 28kg or 36kg weight make me work so hard? I kept on grinding, trying new movements, new variations, different mixes of weights and my strength, mobility, athleticism, and body slowly started to change…for the better. I was in love. The game of lifting had changed all because of one implement. I had to share this with the world, and quickly found a community of addicts just like me.

Adam wearing the Reign Short Sleeve and 7" Mako Tech Shorts

Movement is medicine. When you find something that you not only enjoy, but makes you want to share it with the world, that’s special. I have always been fascinated with the body, its processes, and the way you can transform how you look, feel, and move just through exercise. This makes me even more excited to get up and train. I’ve had that feeling before through other types of training but never more so than I have since I started training with the kettlebell. The translation of strength and functionality of it for almost any sport or activity is impressive and will always be part of my training. So here we are, constantly coming up with new combos of lifts and variations of movements with no turning back in sight. Still growing, changing, evolving, learning, and having fun. That’s what life is about right?

4 Week Kettlebell Program

Week 1

DAY 1

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Squat

4

8-10

60

Swing

4

10

60

Kneeling Overhead Press

4

6-8

With thumbs around horns and handle facing towards you, press overhead

Romanian Deadlift

4

10-12

60

 

DAY 2

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Reverse Lunge

4

8

60

Reps are for each side

Single Arm Suitcase Deadlift

4

8

60

Perform a deadlift with one kettlebell at side so weight is offset, reps are for each side

A1: Single Arm Floor Press

4

8

20 sec before A2

Laying on back, knees bent, with feet flat on floor, reps are for each side

A2: Bent Over Row

4

8-10

60 before A1 again

Single arm, reps are for each side

 

DAY 3

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Squat to Kneel

4

8

60

Go into a squat position and from there kneel one leg at a time then back into a squat and up, this is one rep

Single arm swing

4

6

60

Reps are for each side

A1: Kneeling Halo

4

6

20 sec before A2

One direction then the other is one rep

A2: Kneeling Curl to Triceps Ext

4

6

60 before A1 again

Kneeling with arms straight curl the weight, with the weight curled transfer over head then straighten arms to perform a triceps ext., that is one rep

 

Week 2

DAY 1: COMPLEX

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Single Arm Swing

5

6

Single Arm Clean

5

6

Single Front Rack Squat

5

6

Single arm with weight in front rack position go into a squat

Single Arm Push Press

5

6

90 sec before completing the complex again

Each side is one set

 

DAY 2: FULL BODY

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Double Front Rack Reverse Lunge to Forward Lunge

4

6-8

60

Reps are for each side

Staggered Stance RDL

4

8

60

With one leg back and toes in line with heel of leading leg, perform RDL, reps are for each side

A1: Bridge Floor Press

5

6-8

20 before A2

One direction then the other is one rep

A2: Plank KB Slide

5

6-8 each direction

60 before A1 again

In Plank position with feet wide, slide weight across floor by grabbing handle, keeping core tight 

 

 

DAY 3:  FULL BODY

 

Exercise:

Sets:

Reps:

RIS:

Notes:

2 Handed Clean/Squat

4

8-10

60

Grabbing handle of kettlebell by horns with both hands, explode weight up, then go into a squat, that is one rep

2 Handed RDL to Bent Over Row

4

8-10

90

With both hands on handle of kettlebell perform RDL and while bent over perform row, that is one rep

A1: Kneeling Halo to Overhead Press

4

6

20 sec before A2

One direction then the other and a press is one rep

A2: Gorilla Drag

4

8-10

60 before A1 again

On all 4’s with both hands on kb’s drag one bell towards waist along ground, then slide back into starting position, this is one rep, reps are for each side

 

Week 3

DAY 1: FULL BODY

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Single Arm Swing, Swing Clean to Reverse Lunge 

4

10

60

Reps are for each side

Kneeling Single Arm Press to Windmill

4

6

60

Reps are for each side

A1: Single Arm Suitcase Deadlift to Row

4

6

2020 sec between A1 & A2

Perform deadlift on one side, then perform bent over row

A2: Close Grip Decline Press off KB

4

128-10

4560

With both hands on single KB perform a pushup 

 

DAY 2

 

Exercise:

Sets:

Reps:

RIS:

Notes:

Reverse Lunge to Halo

4

8

60

Holding KB by horns step back into lunge and in bottom position perform halo one direction, perform on other leg and halo in other direction

KB Good Morning 

4

8-10

60

Holding kb with it resting on upper back perform a slow/controlled good morning

Single KB Staggered Stance Squat to Press

4

8

60

Alt leading leg each set, at bottom of squat press kb overhead

KB Swing

4

10-12

60

Double arm

 

DAY 3

Exercise:

Sets:

Reps:

RIS:

Notes:

Double Front Rack Squat

4

8

60

Dead Stop Swing

4

8-10

60

Perform a swing, park the bell back in the starting position and perform another, that is one rep

A1: Single Leg/Single Arm Bridge Press

4

6

20 sec before A2

Opposite arm/opposite leg, in bridge position perform floor press, then switch sides, this is one set

A2: B-Stance RDL to Row

4

8-10

60 sec before A1 again

Each side is one set, stance should be shoulder width heel to toe, with just toes of non-leading leg on ground

 

WEEK 4

DAY 1

Exercise:

Sets:

Reps:

RIS:

Notes:

Front Rack/Overhead Reverse Lunge

4

8-10

60

Front rack position on one side, overhead on other perform lunge, reps are for each side

Pullover to Press

(on bench or floor)

4

6-8

60

Over under grip on kb, perform pullover then remove one hand and perform single arm press

See-Saw Row

4

8-10

45-60

Bent over in wide stance with kb’s between legs, alternating rowing until all reps are performed for both arms

Front Rack/Suitcase Marches

4

12

45

Core tight, perform marches for total amount of reps

 

DAY 2

Exercise:

Sets:

Reps:

RIS:

Notes:

A1: Swing to Squat Swing

4

8

20 before A2

Perform swing then another while dropping into bottom position of squat, that is one rep

A2: Banded Pushup

4

8-12

60 before A1 again

With band around back and in hands perform pushup

Clean to Reverse Lunge

3

10

60

Reps are for each side

B1: Kneeling Ext Rotate See-Saw Press

3

8-10

20 sec before A2

In kneeling position holding KB’s in front rack externally rotate, press, then internally rotate on both sides, this is one rep

B2: Bent Over Row

3

8-10

60 sec before A1 again

 

DAY 3

Exercise:

Sets:

Reps:

RIS:

Notes:

Double Front Rack Rear Foot Elevated Split Squat

5

8

60

Kneeling/Lateral Stance Hip Ext to Press

4

6-8

60

One leg kneeling the other leg straight out laterally with glute resting on heel, perform a hip extension then with both hands holding kb (thumbs around horns) press overhead, that is one rep, perform on both sides

Single KB Row to Clean to B-Stance Squat

4

6-8

60

Perform all exercises in order is one rep, squat is performed heel to toe at a shoulder width stance, alternate leading legs each set and allowing the leading leg to perform 70% of the work, while on the toes of the other leg

Double Handed Single KB Clean to Upright Row

4

6-8

45-60

Perform double handed clean from ground then lower to waist and back up into an upright row, that is one rep

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