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One of the great things about kettlebells  is their unsurpassed versatility which allows for incredibly efficient training sessions.
Today, after teaching my group and private classes I had 15 minutes to myself and was able to get in a nice little practice session with two 24kg kettlebells and a 16kg.

In just under 13 minutes I did the following [Watch the video]:

Level I techniques

  • Double Kettlebell Swings
  • Double Kettlebell Cleans
  • Double Kettlebell Presses
  • Double Kettlebell Front Squats
  • Double Kettlebell Snatches

Level II techniques

  • Double Kettlebell Push Presses
  • Single Kettlebell Bent Presses
  • Double Kettlebell Clean & Jerks
  • Single Kettlebell Windmills
  • Stacked Kettlebell Presses
  • Double Kettlebell Windmills.

Looking back it was a nice little practice. As far as changes go, I’d add in Getups  and a pulling motion (Pull-ups with the 24kg on my foot) or Renegade rows if no pull-up bar were available.  For a “Finisher” I’d wrap up with a hard set of one of the featured ballistics (swings, snatches, or clean & jerks) then stretch everything out with some windmills.

My original intent was to simply film myself performing a variety of StrongFirst Level I & Level II kettlebell techniques for the sake of review and analyzing the video to determine what I need to work on.  But, watching it I realized that this may also give people interested in kettlebell training a sense of how efficient a kettlebell session can be as well as see how some of the single kettlebell techniques can be progressed to more a challenging level.

Enjoy.

John Scott Stevens
Omaha Elite Kettlebell

Kettlebells are an incredibly versatile and efficient way to train.

When all you have is 15 minutes, nothing beats the efficiency and versatility of kettlebell training.

StrongFirst Kettlebell Training: An Efficient Practice

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2 comments on “StrongFirst Kettlebell Training: An Efficient Practice

  1. That is a great practice session. I’m a trainer myself and sometimes 15 minutes between clients is all the time I have. That 13 minute practice session would be a perfect way to fit a workout into that time slot.

    Do you elevate your feet when you are doing renegade rows with the KB’s so that your feet and hands are at the same height?

    • Tanner, thanks for reading & watching.
      That’s the great thing about Kettlebells, if you know what you’re doing you can get in an amazing amount of work and hit just about everything in 10 minutes. One of my favorite ways to train is grab a pair of kettlebell and start with the hardest ballistic exercise I can do then keep regressing as fatigue sets it (Snatches —> Clean & jerks –> Push Presses –> High Pulls —>Cleans —> Swings —> Deadlifts, you get the idea) According to my heart rate monitor I burn over 26 calories per minute doing so.

      I have NOT tried elevating my feet before on renegade rows, but that would definitely escalate the difficulty a bit, I’ll have to try it.
      I have been experimenting with hand stands (feet against a wall) on two kettlebells then TRYING to row one up at time, but’s it’s just too tricky for me to get the right spacing from the wall, right weight bells that are difficult to pull yet steady enough to balance on etc…

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