A 4-day or 6-day split strength workout with optional cardio days. The program is a hybrid of strength and hypertrophy that cycles for 12 weeks. The objective of strength is to increase your 1RM.
Free 4-Day Kettlebell Strength Split Program Read More »
In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. In our kettlebell world, Prometheus is going to be your progression in strength. 12 Week Kettlebell Program 6
Prometheus Kettlebell Strength Program Read More »
I asked several training-related questions in our online communities without engaging much in the responses. It’s interesting and I truly learn from different responses as they show you different thought patterns and different ways of explaining things. Below is my attempt at explaining the difference between strength and power, and power and explosiveness. I have
Difference Between Strength and Power, and Does Power Training Have to be Explosive? Read More »
Not only is it a great exercise to work on core stabilization but there is also a huge benefit for your shoulders, biceps, triceps, and thoracic spine (everything that moves it).
Kettlebell Ribbons and Twist for the CORE Read More »
This kettlebell combo was tough! It was a combo we used in our online weekly workouts and was one of three tasks. The second task was even harder! We did a MUST_COMPLETE 6 reps of double kettlebell clean and jerk within 30 seconds and then max deadlifts for 60 seconds, followed by 60 seconds of
Kettlebell Combo for the Lower and Upper Body SPARTA1 Read More »
This combo is a kettlebell bent-over row and swing. You could say that this is a strength and power interval workout. One rep of a heavy double kettlebell row followed by some single-arm swings to break it up. Whether the swing is for power or not will depend on the style of swing you implement
Kettlebell Bent-Over Row and Swing Combo for Strength and Power Read More »
This combo is a kettlebell clean and press with bodyweight exercises. You could say that this is a strength and cardio interval workout. One rep of a heavy double kettlebell clean and press followed by a bodyweight combo to break it up. Yes, it’s cardio and raises the heart rate unlike resting after a rep.
Kettlebell Clean and Press plus Bodyweight Combo—STRENGTH CARDIO INTERVALS Read More »
Once you start to string kettlebell exercises together with kettlebell combos or complexes it might sometimes become hard to remember what’s next. One cue we provided with this online kettlebell workout was up, up, down, down, up, up, and back. Clean up. Jerk up. Drop down (into rack). Squat down. Stand up. Press up. Back
Kettlebell Combo for Strength ALBACOM2 Read More »
This intense kettlebell combo was designed for one of our weekly online kettlebell workouts. The combo is a dead swing, half snatch, into an overhead reverse lunge, and repeat on the other side. In other words: Dead Backswing Upswing with a hip hinge Backswing Snatch with a hip hinge Keep it overhead Overhead reverse lunge
Intense Kettlebell Combo ALBACOM1 Read More »
Kettlebells are not only great for cardio or high-intensity interval training even though it may seem like it. Kettlebells are great for every aspect of training, whether strength, hypertrophy, cardiovascular or muscular endurance, flexibility, etc. But the focus here will be on kettlebells for high-intensity interval training. There are many kettlebell exercises that are great
The kettlebell world is fascinating to me. I’m still learning about it even after earning my level 1 RKC in 2011. The RKC is based on Hardstyle principles of explosiveness during quick lifts and total body tension in slow lifts. Learning to be explosive while staying relaxed and creating tension are viewed as skills that
Hardstyle Kettlebell Training – Is It Too Rigid? Read More »
In this video, I coach a complete beginner who has never swung a kettlebell before. I teach Brendan the kettlebell double-arm hip hinge swing within one hour. I start by asking Brendan if he has ever deadlifted weight with a hip hinge. He wasn’t comfortable with the hip hinge deadlift so I first teach
Teaching the Kettlebell Swing to a Complete Beginner in 1 Hour Read More »
Re-gripping or grip transition is super important during the snatch. Re-gripping is what keeps your hands from ripping and avoiding blisters. As you snatch the kettlebell up the grip transitions from hook grip into the loose grip. You punch into the corner to obtain that 45-degree angle which is so important to avoid the broken
Kettlebell Snatch Re-gripping and Avoiding Blisters Read More »
This is Galaxus, a kettlebell combo from the CAVEMANROM suite of exercises designed by Cavemantraining for TUT, Strength, Mobility, and more. We incorporated this combo in our weekly online kettlebell workout for the Caveman Inner Circle. The combo is as follows: Squat dead curl Stand up Drop in to hang Bent over row Hang lift
Galaxus Kettlebell Combo CAVEMANROM Time Under Tension Read More »
In this video, I teach a complete beginner the kettlebell snatch. It’s absolutely not recommended for anyone to start snatching before they have mastered the swing, clean, and racking. In this case, I was in a situation where a complete beginner was going to join in on our workout and I had a total of
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First published in early 2019 and updated in late 2021. So simple but so grueling and awesome! 50 kettlebell hang cleans 50 kettlebell single-arm swings 50 kettlebell half snatches Repeat 3 times FOR TIME This free follow-along kettlebell workout has the following videos: Introduction video (viewed in the header) Warm-up technique video (unlocked below)
Quicksilver Kettlebell Cardio Workout Read More »
In the video, I teach a complete beginner the kettlebell hang clean. There are many ways to teach and the progression depends on how much time the subject has available. In this case, I had less than 10 minutes to teach the hang clean before we did a workout. This is not the optimal situation
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When starting out with kettlebell training it is super important to stay safe. Picking the right kettlebell weight to start with is your first step in the right direction. Rather than listing kettlebell weight recommendations only, I will list the information you need to make the right and informed choice at each step of your
What weight kettlebell should an unfit man or woman start on? Read More »
The topic of whether to use kettlebell wrist guards, wrist protection, and/or gloves has been covered many times in different forms on our website. This time I decided to pair it with a video and combine all resources you’ll ever need to decide whether you should use sweatbands and/or gloves when training with kettlebells. Watch
Kettlebell Wrist Guards (protection) and Gloves Read More »
Hybrid Training is nothing new. At Cavemantraining we’ve used it since inception. In our case, hybrid is a mix between the best of all worlds. Meaning, strength, endurance, power, mobility, stability, and more from kettlebells, calisthenics, stretches, and poses. In our workouts, which we deliver to the world every week, we include a lot of stretching,
Hybrid Training THE BEST OF ALL WORLDS Read More »
