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Kettlebell Training

The right bells and a safe space, coached swings, get-ups, cleans, presses and snatches, a programme with clear rules for moving up a bell, and the paths into doubles, kettlebell sport and instructing.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Kettlebell Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

188

Starter tasks

🏋️ Fitness & Sport

Kettlebell Training

Learning swings, get-ups, cleans and snatches with kettlebells, and following programmes for strength and conditioning at home or in the gym.

  1. Health readiness check before kettlebell training
  2. Choosing your first kettlebell weights
  3. Safe swing space and floor at home or in the gym
  4. Hip hinge pattern before the first swing
  5. First lesson with a qualified kettlebell instructor
  6. Kettlebell deadlift and goblet squat basics
  7. Starting point record for swings, get-ups and presses
  8. Choosing a first kettlebell programme
  9. Three-session kettlebell training week
  10. Kettlebell warm-up with halos and prying squats
  11. Kettlebell session log by bell and rep
  12. Monthly swing and get-up video review
  13. Rules for moving up to a heavier bell
  14. Daily five-minute get-up practice
  15. Hand and callus care routine
  16. Kettlebell inspection, cleaning and storage
  17. End-of-block programme review
  18. Niggle notes for wrists, forearms and lower back
  19. Hardstyle two-handed swing standard
  20. Turkish get-up step by step
  21. Clean that lands softly in the rack
  22. Strict single-arm press from the rack
  23. One-handed swing and hand-to-hand switch
  24. Snatch technique without torn hands
  25. Breathing and bracing under the bell
  26. Loaded carries with one and two bells
  27. Kettlebell windmill for shoulder and hip control
  28. Adding a second bell to train doubles
  29. Adjustable kettlebell versus a fixed set
  30. Fixing a swing that tires the lower back
  31. Grip endurance for high-rep swings
  32. Fitting kettlebells around barbell or gym days
  33. Twenty-minute minimum session for heavy weeks
  34. Choosing between hardstyle and kettlebell sport
  35. Swing and get-up benchmark day
  36. 10,000 swings in four weeks challenge
  37. Weekend kettlebell skills workshop
  38. First kettlebell sport competition
  39. One-year kettlebell training review
  40. Kettlebell sessions around young children
  41. Starting kettlebells later in life
  42. Kettlebell strength for runners and cyclists
  43. In-season kettlebell work for team sport players
  44. Training away from home without your bells
  45. Coaching a partner through their first month
  46. Double kettlebell front squat, clean and press
  47. Long cycle and jerk for kettlebell sport
  48. Heavy and bottoms-up get-up progression
  49. Writing your own twelve-week kettlebell block
  50. Kettlebell instructor certification preparation

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Health readiness check before kettlebell training

Swings and get-ups load the lower back, shoulders and grip in ways walking and machines do not, so a past disc problem, a shoulder repair, high blood pressure or a recent operation deserves a word with a professional first. Ten minutes with a standard pre-exercise questionnaire tells you whether you can start straight away or should check with your clinician before the first session.

First tasks

  • Complete a standard pre-exercise screening questionnaire tonight
  • List past injuries to your back, shoulders, wrists and knees with dates
  • Book a clinician or physio appointment if any answer was yes
  • Write any agreed limits on the first page of your training log

Choosing your first kettlebell weights

Buying one bell that is too light for swings and too heavy for presses is the most common first mistake, because the hips can move far more than the shoulders. Many coaches suggest a heavier bell for swings and deadlifts and a lighter one for get-ups and presses, so two bells chosen well can carry a beginner for the first six months.

First tasks

  • Try swinging and pressing three bell sizes at a gym or shop
  • Compare handle diameter, finish and price for four candidate bells
  • Check each seller's returns policy for heavy items
  • Run your fingers along the handle seam of each bell on arrival

Safe swing space and floor at home or in the gym

Any kettlebell that slips mid-swing travels a long way, so the space matters as much as the bell. Measuring clearance in front, behind and above you, choosing a floor that will not crack or slide, and agreeing a rule for children and pets keeps a heavy accident from ever being possible.

First tasks

  • Measure the clearance in front, behind and above your chosen spot
  • Order rubber matting or a heavy mat for the training spot
  • Swap cushioned trainers for flat shoes or bare feet for bell work
  • Tell everyone at home the rule about walking in front of a swing

Make it yours.

Install Kettlebell Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.