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.
John Scott Stevens
Omaha Elite Kettlebell