Among the many benefits of kettlebell training are strength gains, performance increases, and fat loss. “Kettlebells have perfect ergonomics for key strength exercises like military presses and front squats,” says Pavel Tsatsouline, chairman of strongfirst.com who educates elite U.S. military and law enforcement special operations units about the effectiveness of the training method. “Kettlebells are a lot more forgiving than the barbell, and they promote symmetry." Tsatsouline says that intermediate lifters who follow this plan to a T while eating enough protein and getting adequate rest are likely to put on five to eight pounds of lean muscle mass and get their abs to pop.
DIRECTIONS
Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat and double kettlebell press. For the kettlebell swings, beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.
Note that you will be adding a rep to both series on Monday, then repeating the same workout on Thursday. This is what Russians call “step cycling." It allows you to solidify your gains by staying with the same load for two or more sessions before moving up.
PAVEL'S KETTLEBELL WORKOUT [PAGE 2]
The All-Out Kettlebell Workout >>>
THE WORKOUT
WEEK 1
MONDAY AND THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 5
Pavel says: Interlace your fingers with one kettlebell in each hand and squat at least to parallel, preferably rock bottom.
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 5
Pavel says: Keeping your back straight, grip the handles and drive the bells overhead. Lock out your elbows, pause momentarily, and pull the bells down to the rack for another rep. Do not let your shoulders "shrug" up at any time.
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 5
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 5
TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 5
CALVES/HEALTH TRAINING
Pavel says: Before the swings, work your calves for 10 minutes or do some “health training." Work on your ankle and neck mobility, stretch your hip flexors, etc.
TWO-HANDED KETTLEBELL SWING
Sets: 10
Reps: 10
Aim for 10 swings in one minute.
Pavel says: Park a kettlebell on the floor in front of you. Assume a narrow sumo stance, take a hold of the bell with both hands, and throw it back between your legs until your forearms are pressed against your hip adductors. Explosively straighten out your hips and project the bell forward to your chest level. You should end up in a “standing plank.” Let the bell pendulum back between your legs, then explode for another rep.
WEDNESDAY
VARIETY DAY
Pavel says: Wednesday is what we call a “variety day." It’s an old Olympic weightlifting practice meant to allow the athlete to take care of miscellaneous exercises that did not fit into the main training days. You’ll get a chance to do whatever you want in the gym—and hopefully this will help to sustain your motivation to stick with the whole four-week plan without messing with it.
WEEK 2
MONDAY AND THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 5, 5
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 5,5
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 5, 5
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 5, 5
TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 6, 5, 5
CALVES/HEALTH TRAINING
TWO-HANDED KETTLEBELL SWING
Sets: 15
Reps: 10
Aim for 10 swings in one minute.
WEDNESDAY
Variety Day
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WEEK 3
MONDAY and THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 6, 5
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 6, 5
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 6, 5
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6,6,5
TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 6, 6, 5
CALVES/HEALTH TRAINING
TWO-HANDED KETTLEBELL SWING
Sets: 20
Reps: 10
Aim for 10 swings in one minute.
WEDNESDAY
Variety Day
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WEEK 4
MONDAY and THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 6, 6
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 6, 6
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 6, 6
DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6,6, 6
TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 6, 6, 6
CALVES/HEALTH TRAINING
TWO-HANDED KETTLEBELL SWING
Sets: 25
Reps: 10
Aim for 10 swings in one minute.
WEDNESDAY
Variety Day