LEVEL 1: Single Kettlebell Exercise
LEVEL 2: Single Kettlebell Exercise
LEVEL 3: Power, power-endurance, and strength-endurance training
LEVEL 4: Double Kettlebell
LEVEL 5: Power, power-endurance, and strength-endurance training with LEVEL 4 exercises
There is ONLY ONE exception I can think of here, and that’s “Restoration” work.
Things like stretching or mobility work if you like that sort of thing.
Personally I haven’t found stretching or traditional mobility work useful in the long term for “restoration” work - being able to move better and recover faster from my training / workouts.
In LEVEL 2 Programming, we're focused on building strength, so reps will be low-ish. Grinds (Military Press) consist of 1-5 reps per set, while Ballistics (Clean, Snatch, Push Press, and Jerk) have up to 10 reps per set. Unfortunately, most people don't care about learning proper kettlebell technique, doing things right, or being systematic.
I think everyone should spend a season or two using LEVEL 3 workouts, whether to prepare for LEVEL 4 or to use “same but different” training for a change of pace.
There is a greater demand for change (overload) placed on your body with a pair of KBs than with a single KB. One of the BIGGEST MISTAKES I see guys (especially - not so much women) make all the time is jumping straight from LEVEL 3 to LEVEL 5 training / workouts.
When you get this program to remove your issues/limitations (the same one I use), I’ll give you ‘THE BIG 6’ Single Kettlebell Technique Coaching Video series which currently sells for $99, absolutely FREE, to get you up and running again.
With double KB work, you need a wider base of support, which means you need to stay more upright.
And that means you need more of your quads (the muscles on the front of your legs) to lift the load.
So they need to be stronger.
That’s why we use the Double KB Front Squat.
So, before I answer his questions directly, I want to break this down so you can easily “surf” this pyramid, understanding what exercises and programs will work the best for you based upon your current situation.
Get your copy of Kettlebell STRONG! AND “THE FOUNDATION” program here.
https://chasingstrength.com/kettlebells/strong/
Just working your way to that path will build stronger arms, a more muscular upper body, and drastically improve your energy levels and cardiovascular health.
And the best part is, the DC+P is so powerful, it won’t take a lot of time out of your day to do it.
You can see how it works differently from other programs here.
https://cart.chasingstrength.com/giantrva
The info in this video is enough to get you started in your LEVEL 5 training.
But, if you’re the kind of person who doesn’t want to waste your time assembling and testing workout programs, and values “speed of implementation”...
[You can get 20+ full programs similar to this here if you’d like.]
https://cart.chasingstrength.com/hard3b
These are some ideas of how to structure your programs for your desired outcome.
I use these “overly simple” bodyweight drills instead.
https://go.chasingstrength.com/sjs-simple-movements/
In fact, as a result, I’ve hit 3 recent PR’s (Personal Records) - 1 lifetime, and 2 bests that I haven’t hit since I was training for Olympic lifting competitions back in 2015/16 and I was in my early 40s.
Generally speaking, most complexes and chains bias the Lactic Acid / Fast Glycolytic / Anaerobic Glycolysis system (whatever you want to call it).
But again, you could do a very simple 3 exercise complex or chain using 1 to 2 reps per exercise and train for strength and power, biasing the Phosphagen / ATP-PC / Anaerobic Alactic system, as long as you kept your sets around 15 seconds or less.
If you need a plan to follow, instead of something random, that tightens up your technique, and leaves plenty of room for recovery, so you start seeing results, this one always delivers.
https://cart.chasingstrength.com/strong3
This one will take you through all 5 levels of kettlebell training - including some simple bodyweight exercises - so your mind and body never get bored. https://salutis.kartra.com/page/Iyq450
If you need a long-term periodized plan to build consistency in your training so you can be stronger, leaner, more muscular, and better conditioned, many of my customers recommend this one.
https://salutis.kartra.com/page/Iyq450
If you need help putting a plan together with the right amount of work, the right amount of recovery, and the right amount of protein, so you can strip off those love handles, build some noticeable muscle, while getting stronger in the process… https://go.chasingstrength.com/burn-sa1/
give this strategy a shot for the next 4, 8 or even 12 weeks. And if you want a copy of the ‘SWING HARD!’ program that Andrew used, I’ll leave a link in the description below the video.
https://salutis.kartra.com/page/SWING-HARD-2
If you want to accept the SFG 5-Minute Snatch Test Challenge, and want to use “The King Sized Killer” programs, then: 👉 Get The King-Sized Killer - https://cart.chasingstrength.com/ksk2
👉 Get Kettlebell Burn EXTREME! - https://salutis.kartra.com/page/D9h108
I’ve put them in a video series here which people rave about if you’re interested.
👉 https://cart.chasingstrength.com/strong3
👉 Learn more about ‘Kettlebell STRONG!’ here. https://cart.chasingstrength.com/strong3
👉 Learn more about ‘THE GIANT’ here. https://salutis.kartra.com/page/oWP219
👉 Learn more about “KSK” here. https://cart.chasingstrength.com/ksk2
There are also a growing number of steroid users shilling workout programs on the internet. Steroids change the game - meaning you can do more work and recover faster. So if you’re not using them, be careful of these guys. https://sks.groovepages.com/kettlebell
If your Level 1 and 2 skills are dialed in, and you want a program to reap the benefits of the Snatch, you can check out the “The King Sized Killer” here. https://cart.chasingstrength.com/ksk2
(It’s also great for simultaneously stripping off fat and getting stronger.) https://sks.groovepages.com/kettlebell
If you need a Recomp program that “covers all the bases,” here’s a new one I put out recently that you might’ve missed. 👉 https://cart.chasingstrength.com/kb-max-yt
