4 Week Beginners Kettlebell Program
By Sandy Sommer RKC on in Featured Articles, Training Tips & Tricks
Recently, I’ve had a few folks ask me about the best 4 week program for kettlebells. I have to tell you that the best program is probably the one you are on.
First, let me say that consistency trumps intensity almost always. How so? Well, just like building wealth, getting in shape is a process and it can’t be done quickly. It’s best done by an unfailing devotion to your plan.
So what should that plan be? Well it depends on your goals. I find that 99.9% of the population want to look better and be healthier. So for the time being let’s go for that.
My first question for you would be “what are you eating and putting in your body?” Ditch the processed carbs. Ditch the caffeine. Ditch the nicotine. Sugar? Fugetaboutit! Eat real food and don’t eat anything that is enriched with crap.
Get plenty of sleep. If your health is important to you then what you eat and how you recover is huge. Two reasons you don’t lose weight is you eat “Low fat” shit and sleep 6 hours a day. I can almost guarantee you are carrying extra weight if these two hold true.
But I digress.
Here’s a 4 week program for beginners. First off, be sure to learn how to do a kettlebell swing properly. Properly means that you learn from a certified RKC. Sorry all you crossfitters out there but the american swing ain’t for beginners and isn’t much better for advanced users. Don’t try to learn it from YouTube or even Tracy Reikind’s excellent swing video. Hands on instruction is the only way I’ve found that it is learned safely. I’ve only had one person come to me for training who was self taught and swinging well.
Learn the swing, the Get up and the goblet squat. Once these are being done well then you are ready to proceed.
Train 3 says a week. Start with 5 minutes of TGU. In almost all cases this should be a bodyweight exercise at first. Next alternate swings and squats. Add training volume each session. Quality beats quantity. Still, try to do more work each session. You should shoot for sets of 5-10 swings and 5-10 squats. Work for 30 minutes and track your improvement.
What should you expect? Well you will start to notice a markedly better body. You will feel better. You will certainly have more energy.
Train with purpose,
Sandy Sommer RKC
5 Comment(s)
By michelleb. on Jun 21, 2011 | Reply
Sandy, you said to pass it on if you’re not a newbie. I have to say it is a grreat plan even if you’re schooled in kettlebell but have lost your way. My workouts have been floundering and completely inconsistent. I have come to realize that I need to set short-term goals for myself which will hopefully lead me to the long-term ones I just can’t seem to reach (i.e.pull-ups). Your 3 day per week plan is much less daunting than a 5 day plan that I cannot maintain realistically at this time in my life. Also, can’t agree with you more about eating crap! Really, when you stop eating processed food you feel better within the 24hours. Alot of times after the first meal sans chemicals you’ll notice a difference. Thanks from someone who knows what it’s like to be fit, strong, & healthy, but has lost her way!
By Sandy Sommer RKC on Jun 21, 2011 | Reply
Michelle,
Sometimes simple is best. I think we all can find ourselves off track from time to time and I hope this helps us get back to it!
Train with purpose,
Sandy Sommer RKC
By Robert on Dec 3, 2011 | Reply
Sandy, I tried to learn the basic swing by watching you on youtube actually. I think I got it about 60% right, and then trained with an “instructor” who I think got his cert. by mail order- he was terrible, a former powerlifter who muscled his way through bad form, and couldn’t explain anything. Realizing I was not going to get where I wanted to go, I stopped training, researched, and found a Denver RKC II instructor, Gus Petersen, and have been training with him for the last 6 months. My form, progress and gains have been unreal, and I am planning to do my RKC in the next year. So yes, I think everyone should train with an RKC, and check in with them regularly for session to maintain and correct their form.
By Zachary Hill on Mar 5, 2012 | Reply
Sandy,
I’ve just recently started Swings and Getups and have been unable to find a local RKC. So instead I’ve been finding RKC trainers online and watching their form and trying to mimic it using a mirror. First without weight and then with weight. I live in Tuscaloosa, AL and would love to know if you know anyone down this way that is certified? I checked the Dragon Door website and was unable to find anyone. Thanks for your time!
By Sandy Sommer RKC on Mar 5, 2012 | Reply
There is only one RKC in Alabama and she is in Helena. Hope that helps.
Train with purpose,
Sandy Sommer RKC