The program is simple, simple as in just 3 exercises and 4 reps per set.
- 4 x jerk
- 4 x jerk (other side)
- 4 x swings
- 4 x bent-over dead rows
- 4 x bent-over dead rows (other side)
- 4 x swings
4 to 5 rounds or 20 to 30 minutes of work.
It doesn’t look like much but your weight is HEAVY and your rest is plenty. You should have plenty of rest between sets in the form of stretching and mobility work.
Perform 3 to 5 times a week.
Increase reps to 5 in week 3 and 4.
Increase reps to 6 in week 5 and 6.
Take one week off and work on flexibility and mobility or something with light weights.
Repeat the cycle and increase weight or volume.
Number of kettlebells required
You could complete the program with just a single kettlebell, you could even complete it with a lighter than recommended kettlebell. There is always going to be a positive benefit at the end of the program no matter what. However, the optimal number of kettlebells is two, both heavy, but one being heavier. Most people will be able to row and swing more than they can get overhead. In the video, I demonstrate the workout with the BEAST (48kg/106lg) for the swings and rows and use a 32kg/70lb for the jerks.
Buy the program to understand what weight to start with, alternative exercises, why the rep range, how to make it heavier or adjust the program if you only have lighter kettlebells, recommendations for rest time, key safety points, what to do when you’re too sore to train, bonus material, etc. The program comes as a PDF of 7,800 words over 50 pages with bonus resources. Also available on Amazon in Kindle.
Join our Caveman Inner Circle and get the program included for free, you can use this workout as your staple workout each week with the additional new workout we publish to mix up your kettlebell training. You get access to several coaches and are able to ask questions about the program, your progress, form check, and the new workouts we post each week. Membership also gives you access to the 50+ full-length kettlebell workout video library and the choice to join LIVE kettlebell workouts. Join today and enjoy the best kettlebell workouts available.
This is truly a full-body kettlebell workout, you’ll be hitting every muscle in your body with these two compound exercises. The row is also considered a compound exercise as it works multiple muscle groups at the same time, but I personally would put it low on the list of compound qualities, however, there is a clear reason I included this in the program and that is to work those areas often neglected in kettlebell training.
The focus of the jerk is the quadriceps, gluteus maximus, biceps femoris (long head), semitendinosus, semimembranosus, adductor magnus, triceps brachii, anconeus, deltoid, serratus anterior, coracobrachialis, and biceps brachii.
The kettlebell jerk is a push press and then dip under with elbow fully extended and the arm positioned overhead. Another way to describe this is a double-dip, the first one is to launch the weight up, the second one is to come under, and then you stand up. The jerk is an advanced movement. Proper racking is important for a good jerk, download the free racking PDF here. A jerk requires a clean, a clean requires a good insert and grip, download the free kettlebell grips PDF here.
Bent-over dead rows
The focus of the bent-over row is the rear delt, latissimus dorsi, teres major, and triceps brachii (long head), but there is way more going on as you create a stable base to row/pull the heavyweight from. You lunge forward and take a step back to create the position to row from. Your back remains neutral and your non-working arm is resting on the forward knee.
I’ve previously covered the muscles used in the kettlebell swing comprehensively.
The kettlebell swings are performed with a hip hinge which means you prevent movement in your ankles, there is flexion and extension in the knees and hips.
Free kettlebell program PDF
Download all the information above as a free PDF to your computer.
- Download the free kettlebell strength PDF
- Buy the Prometheus Kettlebell Strength Program
- Kettlebell complexes for strength and fat loss
- Another great strength workout is the BIG FOUR from Cavemantraining
- Kettlebell Workouts and Challenges 1.0 book 40+ insane kettlebell workouts
- Kettlebell Workouts and Challenges 2.0 book 40+ new kettlebell workouts
- Master Kettlebell Racking PDF (free download)
- Master Kettlebell Grips PDF (free download)
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Table of contents for the paid program:
- About the author 2
- Results 6
- Number of kettlebells required 6
- What weight to start with 7
- Alternative exercises 7
- Why the rep range 7
- Adjust the program 7
- Warm-up 8
- Muscle priming routine 9
- Workout 17
- Frequency 17
- Progression 17
- Rest 19
- Accountability 19
- Exercise selection 20
- Kettlebell jerks 20
- Bent-over dead rows 24
- Kettlebell swings 26
- Single-arm swing 34
- Double kettlebell 37
- Squat swing 40
- Racking 43
- Bonus resources 56