what is the best kettlebell workout routine using 1 kettlebell?

Discussion in 'Strength & Conditioning Discussion' started by pk1mbjj, Dec 31, 2012.

  1. pk1mbjj

    pk1mbjj White Belt

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    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?
     
  2. Ice 9 Cobra

    Ice 9 Cobra Black Belt

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    I would look into Girevoy sport.
     
  3. ozbrawler

    ozbrawler Orange Belt

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    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
     
  4. coakle

    coakle White Belt

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    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
     
  5. sotacram

    sotacram White Belt

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

    TheeFaulted Inzer Belt

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    Best program for what? What are your goals? What other training do you do?
     
  7. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    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
     
  8. Cratos

    Cratos Banned Banned

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

    selfcritical Brown Belt

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

    selfcritical Brown Belt

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    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)
     

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