21 Feb 3 Killer Kettlebell Workouts For The Intermediate (Part II)

Congratulations, you’ve got the big 6 kettlebell exercises down now.

If not, go back and see Part I of this 3 part article series.

If you do, you may be progressing to the intermediate level in kettlebell training.

Although, in some sense, we are all still beginners as we’re always learning and improving.  It’s always the journey.

But, if you got a good handle on the big 6 kettlebell exercises, your programming has now expanded greatly.

As always, the key is having the program match your training goal.

Now, just as a reminder, the big 6 kettlebell exercises are:

• Double arm swing (and one arm swing)
• Goblet squat
• Turkish get up
• Military press
• Clean
• Snatch

One of the beautiful things about getting to this next level (meaning past the beginner stage) is that your variety really continues to expand and evolve.  Very cool.

These 6 core exercises (and assistive exercises) can be your entire training program with literally endless benefits.

Am I telling you to do just these 6 exercises for the rest of your life and that’s it?

C’mon, of course not!

But, the reality is that you could if you wanted to because these 6 exercises could address everything and anything you want.  That’s the real truth, too.

 “The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.” ~D. Stanton

Now, let me give you 3 training sessions if you’ve got a good level of proficiency with these 6 exercises.

Keep in mind these are general strength and conditioning programs and these are all with a single kettlebell.

Things will change depending on the specific goals and other findings from a proper assessment that I discussed in kettlebell programs for beginners.

 Strength Training Session #1

• Plank x 30-60 second hold
• Swings x 30-50 (double or single, if single then do 40-60 reps)
• Presses x 5 r/l
• Cleans x 5 r/l
• Goblet Squat x 10
• Pullups x 5-10, depending

This is not a complex, but moving through each exercise with a brief rest period (~10 sec.) in between exercises.

Repeat for 3 to 5 rounds.

Strength Training Session #2 

1-First, do Turkish Get Ups 2-3 Each Side (assuming you have the safe movement pattern established, now you load the exercise which will make a huge difference).

2-Then perform this complex (a complex is performing each exercise listed in sequence without rest).

• Swings x 10-20 (double hand)
• Turkish get up x 1 r/l
• Snatches x 10 r/l
• Clean & Front Squat x 5 r/l
• Press x 5 r/l

Rest 1-2 minutes, then repeat 3-5 rounds.

Strength Training Session #3

I like doing these sessions that have one core exercise as a foundation.  This is a great session with

• Swings x 10 (double hand)
• Turkish Get ups x 1 each side (with weight)
• Swings x 10
• Presses x 5 r/l
• Swings x 10
• Cleans x 5 r/l
• Swings x 10
• Snatches x 10 r/l
• Swings x 20

Keep at steady pace between exercises, resting 10 to 30 seconds.  Rest after completing all exercises and complete 2-3 circuits total.

There’s 3 different kettlebell training sessions for you, the intermediate.

Any one of these training sessions are still effective for me today, provided I’m using a weight that is challenging enough.

Use a weight that’s a good challenge for you, where you’re doing a good bit of work and maintaining good, safe technique.

Constantly work on your skills.  Don’t think you’ve mastered the swing just yet. There are few people that actually do.  Always work to improve your game.

Keep working to improve your movement pattern and muscle recruitment while performing these exercises.

That’s what it’s all about, always getting better.  Constant and never ending improvement or Kaizen.

The next article will feature a continued progression in kettlebell training and what I consider to be programming for the advanced.

In that article, I’ll give you 3 great advanced training sessions.