r/Kettlebell_training • u/kidFunkadelic • 2d ago
Question ❓ Kettlebell Programing
I have seen a couple of programs for kettlebell training, but they aren't really programs as far as I can tell. One was just progressing with swings and the other was progressing with just clean and press. Does anyone know of full programs using kettlebells?
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u/jinah24 1d ago
Honestly most kettlebell programs look like that, one or two main lifts with a set way of progressing them, and the “full program” part is just running a few of those together across the week. If you want to put one together yourself I’d pick one grind (clean and press or press), one ballistic (swings or snatches) and a squat, then progress each one separately by adding a set every week until you hit a target total and move up a bell when you get there. For example 5 sets of 5 a side on the press, add a set a week up to 10x5, then go up a bell and drop back to 5 sets.
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u/kidFunkadelic 1d ago
Great advice, I appreciate your response.
One question, do you know why the programs are that way? I have seen a ran a lot of strength/hypertrophy programs, and none of them are so sparse. Is it something to do with the purpose of kettlebell training that is different from strength and or hypertrophy training?
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u/jinah24 1d ago
A lot of it comes down to the equipment. Kettlebells come in fixed jumps (usually 4kg, so going from a 16 to a 20 is a 25% jump) and you can’t just add 5 lbs like you would on a barbell. So instead of adding weight every week, most kettlebell programs progress by adding reps, sets or rounds on a few lifts until you’ve earned the next bell. That works best with a small number of lifts you can put a lot of volume into, which is why they end up looking so sparse. The amount of volume you need to progress takes a large amount of time.
The other part is what the lifts are. Swings, cleans, snatches and the clean and press are full body, so one movement is hitting your legs, hips, back, grip and shoulders at the same time and getting your heart rate up too. A lot of kettlebell programs are going for strength and conditioning together (being strong and being able to keep going), so you get more out of doing a couple of those well than splitting things into a bunch of isolation exercises. The ballistics are also pretty technical, so doing fewer lifts more often helps with the skill side of it.
You can definitely build muscle with them, especially with double bells and higher volume, but if hypertrophy is the main goal a lot of people pair kettlebells with their regular lifting instead of replacing it.
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u/Madrona_ 12h ago edited 12h ago
Hey! I highly recommend you check out the beginners guide on r/kettlebell. It is a great resource for getting started with programming. The beauty with kettlebells is that simple programming simply works. You don't have to over complicate it. Kettlebell movements work across multiple joints and create amazing systemic loading. And ignore the gatekeepers. If you have the discipline to remain accountable to yourself, you can get really far without paying a trainer. Pick a program that is appropriate for where you are and complete it. r/kettlebell beginners guide
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u/leviarsl_kbMS 2d ago
Hire a coach to write you programming for your goals
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u/kidFunkadelic 2d ago
So, no. You could have just said no.
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u/leviarsl_kbMS 2d ago
No, because there are. Its what ppl like me do. I just dont work for free. I assume you get paid as well
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u/kidFunkadelic 2d ago
Did my post say anything about free? Did I ask you personally to do work for me?
I am looking for full programs, for purchase or otherwise. I bought an actual book and the whole program is to progress doing swings. Thats the fucking "program", swings.
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u/leviarsl_kbMS 2d ago
So hire a coach. Why is this hard for you?
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u/kidFunkadelic 2d ago
What in the fuck is your deal, man? If someone came on Reddit asking how to change their headlight, would you just be like "whats so hard about taking your car to the mechanic?"
I don't need a fucking coach, I just want an outline for a fucking program. What is so hard about that for you?
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u/leviarsl_kbMS 2d ago
Sounds like you need someone that knows what they are doing to write you a program
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u/kidFunkadelic 2d ago
Are you aware that there are people, some of them even coaches, who have programs that they sell on the internet? You do know that is a very common thing, right? And that is why I asked in the first place, yeah? Or are you just being an obstinate prick for fun?
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u/leviarsl_kbMS 2d ago
Good luck. You seem to have a great attitude so i'm sure you'll be successful with whatever you find
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u/kidFunkadelic 2d ago
And you seem like a good time. Good luck with your coaching.
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u/cavemankettlebells Taco Fleur from kettlebell.monster 2d ago
Hi. There are plenty of programs out there. It depends on your goals and whether you want to pay or are looking for free programs. I don't know about free programs. Maybe other people know about free programs out there. If you want to write your own, you can use our app KETTLEBELL MONSTER. You can create your workouts, routines, and programs. And it's free.