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Cavemantraining and IKU™ (International Kettlebell University) are the premier providers of online kettlebell workouts, kettlebell videos, online kettlebell certifications, and kettlebell books. Cavemantraining has served over 20,000+ online students since its inception.

We cater from beginner to intermediate and advanced.

Beginner Kettlebell Workout

One of the best beginner kettlebell workouts is the IKU™ Beginner Kettlebell Workout with 4 simple but effective kettlebell exercises. The beginner bundle comes with an easy-to-follow plan for results.

How To Use Kettlebells For Mobility

Mobility is by far one of the most important aspects of training to be able to enjoy your training, stay in the game, and stay injury-free. This video covers one important kettlebell shoulder mobility exercise for beginners. More details about kettlebells for mobility can be found here.

Beginner Kettlebell Exercises

When starting with kettlebells this exercise is the first one that any beginner should spend a lot of time on. The video below covers everything you need to know about this drill. For more details on the 3 beginner kettlebell exercises to learn click here.

Beginner Kettlebell Warm-up

As a kettlebell beginner, it’s extremely important to warm up correctly and properly. This video covers some of the best exercises to include in your warm-up. More details about the warm-up can be found here.

Kettlebell Training


For kettlebell beginners, we have workouts, programs, routines, plans, and memberships that will help them learn the right kettlebell technique, workout for strength, fat loss, cardio, or other goals. We also have online kettlebell courses and certifications that cater to beginners.

  • Step-by-step progressions
  • Invaluable kettlebell tips
  • Avoid injury
  • Lay a solid foundation to build upon
  • Avoid common mistakes




For the more intermediate kettlebell users, whether at home, in the gym, the park, or the garage, we have workouts, programs, and certifications that cater to your needs. Explore the world of different kettlebell exercises and don’t get stuck into the boring stuff.


There is a whole world of kettlebell training to explore, kettlebell sport, kettlebell juggling, kettlebell combos, and so much more. Start at the beginner level and invest years to become a true kettlebell expert who knows how to use the kettlebell for any goal, whether power, weight loss, cardio, strength, flexibility, endurance, or other goals.

How To Structure a Kettlebell Workout

How to structure a kettlebell workout depends on the following variables:

  1. Your workout goal(s):
    • Strength
    • Power
    • Weight loss
    • Hypertrophy
    • Cardio
    • Endurance
    • Flexibility
    • Etcetera
  2. Level of fitness
  3. Kettlebell exercises used
  4. Level of form and technique

The structure of the workout depends on the goals. The exercises, pace, duration of work, and number of tasks all depend on the goals and level of fitness. All these variables determine the programming and structure of your kettlebell workout.

A good kettlebell session is structured as follows:

When teaching classes

  1. Workout introduction
  2. Technique breakdown
  3. Cover common mistakes
  4. Cover alternatives and progressions
  5. Warm-up
  6. Prep work
  7. Workout
  8. Cooldown

When working out

  1. Warm-up
  2. Prep work
  3. Workout
  4. Cooldown

We have a workout library with over 250+ uniquely designed kettlebell workouts that have all the information that a good kettlebell class needs with follow-along videos. There is are 4 workout books that have the workout explained step-by-step and some with videos.

How To Become Kettlebell Certified

To teach others the art of kettlebell training you need to become certified. We’ve designed certifications that will teach you how to progress your clients safely and understand all the fundamentals so you can transfer that knowledge.

Kettlebell Workouts For Strength And Fat Loss

Cavemantraining has designed some of the world’s best and most unique kettlebell workouts for beginners to advanced, from cardio, flexibility, and strength, to endurance, and more.

How to begin kettlebell training?

An ever-increasing number of people are starting to see the benefits of kettlebells and want to understand how this unique exercise tool can help them get fit and strong.

Are you new to kettlebell training and not sure how to start kettlebell training or which product is right for you? Click here and we’ll explain how to get started.

We’ve gathered some of the best info on kettlebells and shared it on our website, you’ll find interesting articles, kettlebell tutorials, free PDFs to download, and much much more.

Kettlebells come with a higher learning curve than most other exercise tools. Over more than a decade we worked on creating some of the best online kettlebell courses.

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