Kettlebell Conditioning Program

 By Performance Coach Nathan Barrett.

 Are you looking for the ultimate full body conditioning tool?. Look no further it doesn’t get much better than the kettlebell for superior fitness, strength, flexibility and mental training toughness. If you think your conditioning is pretty good or you want it to be good then give this program a go.

Please remember the kettlebell is a specialised training tool and should not be used if you have not been taught correct technique. I’m a fully certified kettlebell coach and want to help as many members as possible learn how to use this amazing training tool to fast track their results.

Kettlebells Get Results!

Imagine a cannonball with a handle attached, swung around the body in a variety of ways.  Due to the kettlebell’s displaced centre of mass, it forces more muscles to be activated to stabilise your body.  This response can be felt immediately when training with kettlebells to ensure a full body workout that is most effective when used in conjunction with more conventional strength training techniques.  In just a few work outs you’ll notice increased strength, endurance, flexibility, aerobic capacity, balance, power and a leaner body!

Warm – Up: 5-10 mins (Joint Mobility and Trigger Pointing)

Conditioning: 20 – 30 mins (No rest between exercises)

1. 20 – 30 Two Handed Kettlebell Swings

 2.  20 – 30 – Kettlebell Front Squats

 3. 8 – 12 Single Arm Overhead Press each side

 4. 8 -12 Single Arm Squat to Press each side

 5. 10-15 Double Bent – Over Rows (can use dumbbells if required)

 6. 10-15 Two Handed High Pulls (Squat to Upright Rows)

 7. 5-10 Renegade Lunges each side

 8. 10-20 Renegade Rows alternating each side (can use dumbbells if required)

 9.  1-2 Turkish Get – Ups each side NOTE: Skip this exercise if you are not confident with the technique.

 Cool – Down: 5-10 mins (Static/Assisted Stretching)

Notes for the Program:

Choose the appropriate size kettlebell/s for your fitness level and complete the following sequence 2-5 times with 2-4 mins rest between each cycle. In order to successfully complete the program you must focus on marrying your breathing with your movement, maintain a neutral spine position, and always be aware of transferring your energy properly to make your movements as efficient as possible. If you have any questions regarding the movements or the use of kettlebells in your training ensure you ask one of the staff before commencing the program. I hope you enjoy it.