Weight matters: If you have a bit of training experience, you should start by using a 16kg kettlebell. That can feel heavy but most kettlebell moves involve recruiting big muscle groups, so that load shouldn’t feel excessive if you perform the move with perfect form. As you progress you can start to use a 20kg or even a 24kg bell, but only if your technique doesn’t suffer. Kettlebell moves should always be performed with a fluid action.
If you’re in need of a heavier kettlebell to work out at home, take a look at the best kettlebells.
1. Quickfire kettlebell circuit
Aim Burn fat Time 12min
Do five reps (five each side for one-arm moves) of the following kettlebell exercises without resting to complete one circuit. Rest for one minute before completing another circuit. Do five circuits in total.
Progression You can progress by either reducing the duration of rest between circuits by ten seconds or by adding an extra rep to each exercise.
2. Rep ladder
Aim Strength endurance Time Varies
Pick an exercise and start by doing two reps. Rest for 30 seconds, then repeat but add another two reps. Repeat the process until you fail to beat your previous rep count. Simple, effective, brutal. Start with the (admittedly pretty obvious) kettlebell swing and go from there.
Progression Record how many reps you do and try to beat your last score.
3. Snatch challenge
Aim Increased efficiency Time 10min
Do as many snatches as you can in ten minutes. Yup, that’s it. This is a challenge performed in kettlebell sport contests. They sometimes restrict the number of times you can swap hands. In this instance, do it as often as you like.
Progression Aim to beat the number of reps you did last time, or try to change hands less frequently.
4. GVT muscle
Aim Build muscle Time 30min
This workout uses the German Volume Training (GVT) protocol invented by strength coach Charles Poliquin. Pick two exercises and do ten sets of ten reps of each as a superset (do one set of each back to back without resting). Rest for 60-90 seconds between supersets. You should find you fail to complete the sets by the eighth or ninth round. Here’s an example:
Progression Once you’re able to complete all ten sets without failing, use a slightly heavier bell.
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Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix. Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.