Kettlebells are great to add resistance to your training and keep things interesting, as there’s so much you can do with the kettlebell and also to learn. Calisthenics is also great and super effective. Just like with kettlebells, there are different levels of calisthenics.
The difference between kettlebells and calisthenics is that with kettlebells the resistance is provided by the kettlebell and with calisthenics, your body provides the resistance. You are utilizing your own bodyweight in order to get stronger and build muscle mass. Of course, there are also other benefits, like power, functionality, endurance, and mobility.
How do you combine calisthenics and kettlebells?
At Cavemantraining, our workouts have been hybrid for a long time, meaning, we incorporate kettlebells, calisthenics, and stretches plus poses to improve flexibility and mobility. Combining kettlebells and calisthenics is definately something everyone should do. As mentioned earlier, there are different levels of calisthenics, of course, you can combine the more advanced level, but that is usually something that’s more suited to be on its own. Anyone can easily combine the basic and fundamental bodyweight exercises with kettlebell training like:
- Push-ups
- Single-arm push-ups
- Handstand push-ups
- Burpees
- Squats
- Pistol squats
- Dips
- Pull-ups
- And so on…
The one exercise I definately recommend combining in your kettlebell workouts is the pull-up. Some examples of how to combine kettlebells and calisthenics are:
- 5 kettlebell swings and 5 CrossFit burpees
- 50 burpees and 100 single-arm swings
- 12 kettlebell clean and jerk double kettlebell followed by 6 burpees
- 10 double-arm swings and 8 push-ups off the kettlebell
- 1 heavy clean and press (double kb) mixed with 6 jumping jacks and 2 Frankenstein kicks on each side (see video at the bottom)
The possibilities are endless.
Videos of Kettlebell Work and Calisthenics Mixed
1) The Man of Steel Workout
Kettlebell strength exercises mixed with bodyweight strength exercises like the push-up and pullup in the Man of Steel Workout.
2) Kettlebell HIIT
The kettlebell clean and jerk with burpees for intervals as used in one of our many kettlebell workouts.
3) Kettlebell Combo
A kettlebell combo mixed with bodyweight work.
4) Heavy Clean and Press
One more kettlebell combo mixed with bodyweight exercises.
Program
What about a program? You can design your own program by learning how to program, or you can take a set of existing workouts that work all the goals you’re looking for and use those for a progressive design over 12 weeks or more. We have over 160 hybrid workouts in our online workout library that come with technique, common mistakes, alternatives, progressions, warm-up, cooldown, and follow-along videos.
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