what is the best kettlebell workout routine using 1 kettlebell?

[pk1mbjj]

this is the workout im doing right now:
-4 minutes of turkish get ups (both sides)
-swings 30 sec. two handed, 30 sec. left handed, 30 sec. right handed, 30 sec.switching hands
-clean squat switch for 2 minutes
-left hand swing 45 sec. right hand swing 45 sec.
-clean and press 5,4,3,2 ladder protocol
-bent over rows 5,4,3,2 ladder protocol
-clean squat switch for 2 minutes
- snatches left handed 1 minute right handed 1 minute
30 seconds to 1 minute rest between sets and i repeat this as many times as i can

i use a 16 kg kettlebell and im a 22 year old male who weighs 154 pounds
what is your routine using 1 kettlebell? how many times a week do you do it?

 

[Ice 9 Cobra]

I would look into Girevoy sport.

 

[ozbrawler]

all for 10 reps and 20 mins amrap

clean and press
squat clean
turkish get up
goblet squat
swings

not a fan of complex rep schemes or anything like that i just set a time or round goal and just go for it

 

[coakle]

Magic 50 (by Ross Enamait)

5 snatches per arm
5 swings per arm
10 full burpees

x 5 sets

cut the rest times as much as your able to.

If it is too easy what I have done is
up it to 10 sets or
change the numbers to
10 snatches, 10 swings and 20 burpees

Try it out

 

[sotacram]

Try the program minimum or Rite of Passage in Enter the Kettlebell?

 

[TheeFaulted]

Best program for what? What are your goals? What other training do you do?

 

[Mark Limbaga]

if you do them right, swings and getups can already give you a good workout... but then again, it would also do you good if you define your goals so we can point you in the right direction

 

[Cratos]

Leave the one kettlebell sitting in the corner and go do something better.

 

[selfcritical]

this is the workout im doing right now:
-4 minutes of turkish get ups (both sides)
-swings 30 sec. two handed, 30 sec. left handed, 30 sec. right handed, 30 sec.switching hands
-clean squat switch for 2 minutes
-left hand swing 45 sec. right hand swing 45 sec.
-clean and press 5,4,3,2 ladder protocol
-bent over rows 5,4,3,2 ladder protocol
-clean squat switch for 2 minutes
- snatches left handed 1 minute right handed 1 minute
30 seconds to 1 minute rest between sets and i repeat this as many times as i can

i use a 16 kg kettlebell and im a 22 year old male who weighs 154 pounds
what is your routine using 1 kettlebell? how many times a week do you do it?

Turkish getups are a time under tension excercise, you shouldn't do them under fatigue.

 

[selfcritical]

You need a progression, and since you can't change weight that means volume or density.

A program like Enter the Kettlebell or one of the Girevoy sport templates would be best. You want a small number of movements that hit a large number of muscles and joints (the long cycle clean and jerk is particularly good in that regard)