The Ultimate Kettlebell Training Guide - 2023

If you're new to fitness and looking for a way to start building strength, mobility, and torch body fat, kettlebell training might be just what you need. 

Over the past few years, more and more people have discovered the benefits of this unique tool that grants an intense and satisfying workout. Kettlebell workouts use a special piece of equipment that allows you to incorporate dynamic movements and challenge your body in new ways. Plus, many kettlebell workouts include a strong cardio, making them a well-rounded option for anyone looking to get in shape. 

In this guide, we'll show you everything you need to know to get started with kettlebell training, from the right way to hold the weight to a 30-day workout program using PolyFit’s high-quality  kettlebells. 

Even if you've never worked out before, you can use this training guide to start building your strength and fitness. So let's get started and see what kettlebell training can do for you!

BUT FIRST SOME WORDS OF ADVICE: It is important to prioritize your safety and well-being when starting any new fitness program, including kettlebell training. If you have any pre-existing medical conditions or injuries, please consult with your healthcare provider before beginning the exercises and program presented in this Kettlebell training guide. If you are a beginner to fitness or kettlebell training, it is recommended that you consult with your doctor first to ensure that you can safely participate in the program. Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts and that this Kettlebell training guide is for informational and recreational purposes only and is not meant nor should it be considered a substitute for professional medical or training advice. Stay safe and enjoy!

Benefits Of Kettlebell Training

Kettlebell training offers a wide variety of unique benefits that can help improve your fitness and performance. Here are six of them:

• Offers Body Strength & Low Impact Cardio

Kettlebell training is a highly effective way to improve overall strength and muscle mass while also burning calories. A study by Otto et al. (2018) found that eight weeks of kettlebell training increased muscle endurance and strength in the lower body. Besides, the Journal of Strength and Conditioning Research by Farrar et al. (2010) found that kettlebell swings increase heart rate by an average of 88% of maximal heart rate. Also, they found that a 20-minute kettlebell workout at moderate to high intensity can provide a significant cardiovascular challenge, with participants reaching an average of 93% of their maximal heart rate.

• Improved Mobility, Stability & Flexibility

The Turkish Get-Up, for example, is a full-body exercise that requires mobility in the shoulders, hips, and thoracic spine, as well as stabilization and strong activation of those body segments. The kettlebell swing and snatch also require hip and shoulder mobility, while the windmill and overhead press promote thoracic spine rotation and shoulder mobility. Additionally, kettlebell training has been shown to improve flexibility and balance in older adults, as well as improve dynamic balance in patients with Parkinson's disease.

• Fat Loss and Body Recomposition

A 2010 study published in The Journal of Strength and Conditioning Research by Farrar et al. found that 20-minute kettlebell workouts burned an average of 400 calories (20 per minute), which is equivalent to running a 6-minute mile pace. This high-intensity interval training (HIIT) approach common to kettlebell workouts stimulates both the aerobic and anaerobic energy systems, resulting in a significant caloric burn during and after the workout. By combining with a proper nutrition you can achieve muscle growth, which leads to an increase in basal metabolic rate and further fat loss.

• Improves Grip Strength

Essential for many daily activities as well as sports performance. A study by Jay et al. published in the Journal of Strength and Conditioning Research found that eight weeks of kettlebell swing training significantly increased grip strength in men and women. Moreover, research has shown that grip strength can be a marker of healthy aging and functional independence as we age (e.g., Bohannon et al., 2005) so this is not a fact to dismiss lightly.

• Safe & Effective Workout

A review published in the British Journal of Sports Medicine found that resistance training, like kettlebell training, can reduce the risk of injuries in sports and physical activities by enhancing joint stability and reducing the incidence of falls. Also, the Journal of Strength and Conditioning Research in 2014 also found that kettlebell training significantly increased testosterone levels in men and women, which can improve bone density and muscle growth. Additionally, the Journal of Strength and Conditioning Research in 2014 by Jay et al. found that kettlebell training can improve trunk muscle activation, posture and lower back endurance, while also reducing lower back pain in adults with chronic lower back pain.

• Fun and Engaging Trainings

Kettlebell training is not only effective but also enjoyable. A study published in the Journal of Strength and Conditioning Research in 2010 found that kettlebell training is perceived as more enjoyable and less monotonous than traditional resistance training. Kettlebell exercises are more enjoyable because require full-body engagement, unconventional movement patterns, both dynamic ballistic movements as well as grinding strength moves. No more boredom workouts, you'll be motivated to accomplish your next kettlebell training session.

What to Expect?

Welcome to the PolyFit Kettlebell Training Guide! This guide is designed for beginners who are new to kettlebell training and want to build a strong foundation of strength and conditioning. With a 30-day training program, you can expect to see significant improvements in your overall fitness level, including increased strength, endurance, and mobility.

Our training program is based on proven principles of kettlebell training, inspired by some of the most respected strength and conditioning programs and research available. By following this program, you can expect to develop a strong and functional body that is ready to take on any physical challenge.

Throughout the 30-day program, you will be challenged with a variety of kettlebell exercises that target all major muscle groups. You will learn proper technique and form for each exercise, which will help you avoid injury and maximize your results and prepare you for more advanced, and fun movements in the future. By the end of the program, you can expect to see significant improvements in your strength, endurance, and mobility.

Not only will you see physical changes, but you will also feel more confident and energized. Kettlebell training is a fun and engaging way to exercise, and you will find yourself looking forward to each workout. So, get ready to embrace the challenge and achieve your fitness goals with our PolyFit Kettlebell Training Guide!

Your PolyFit Kettlebell Training Guide consists of a few sections, please read carefully through them and pay attention to the safety tips and exercise descriptions:

• Safety Guidelines for Kettlebells
• The Kettlebell and How to Choose One
• Learning Key Kettlebell Exercises (with description & illustrations)
• Warming-up: Body Prep
• The Perfect Workout: How much, how often, how hard?
• The Good Stuff: The Polyfit 30 Day Kettlebell Training Program
• FAQs about Kettlebell Training

Safety Guidelines for Kettlebells

Kettlebell training can be a fun and effective way to build strength and conditioning, but it's important to follow basic safety guidelines to prevent injuries. Here are some tips to keep in mind:

1. Start with Light Weights & Tame the Kettlebell

If you're new to kettlebell training, start with a light weight that you can control easily and use that to learn and practice perfect form. As you gain experience and strength, you can gradually increase the weight. Kettlebells are not like traditional weights, and they require a certain level of control and finesse. Focus on maintaining control of the kettlebell throughout the entire range of motion and avoid using momentum to swing it or jerk the bell up. Control the kettlebell, don’t let it control you!

2. Engage your Core and Protect your Back

Kettlebell exercises require a lot of core engagement, so it's important to keep your abs and glutes tight throughout the movements. This will protect your back and help you generate more force. Additionally, make sure to maintain proper posture and avoid rounding your back or overarching it. Another good tip for good form and added strength is to squeeze your grip to take advantage of a phenomenon called irradiation.

3. Breathe Correctly

Inhale during the eccentric (lowering) phase of the exercise, and exhale during the concentric (lifting) phase, where you exert the force. This can help you maintain proper form and control your breathing. Also, as mentioned in the previous point, keep your abs engaged at all times and breathe behind that shield.

4. Quick Feet are Happy Feet

Maintain agility and footwork while performing kettlebell exercises, as well as being prepared to quickly move your feet out of the way of a falling kettlebell to prevent accidents. While this scenario is unlikely if you are using appropriate weights and proper form, it is always important to remain alert and prepared. By staying focused and maintaining quick feet, you can enhance your overall performance and reduce the risk of injury.

5. Proper Footwear

Try to use flat-soled shoes for kettlebell training, such as weightlifting shoes or minimalist sneakers. This type of footwear provides a stable base for lifting and allows for better balance and control during exercises and allows you to feel and grip the ground with your feet. Running shoes or shoes with thick, cushioned soles should be avoided as they can compromise stability and make it harder to properly engage your feet and lower body muscles. 

6. Don’t Fight for Space with the Kettlebell

You should focus on controlling the kettlebell's momentum and using it to your advantage. If a kettlebell starts to go out of your control, don’t fight it back, get out of the way and let it fall, the bell can take the pounding without breaking, you most likely can’t. This requires a combination of strength, control, and finesse, which can take time to develop as well as constant focus and common sense.

7. Pick the Right Space for your Training

The ideal space should have enough room for you to move freely and swing the kettlebell without hitting any objects or walls. A flat, stable surface is also important to prevent any tripping or slipping hazards, ideally it should be able to resist a falling kettlebell.. It's also helpful to have good lighting and ventilation to ensure a comfortable and safe workout environment. If possible, find a dedicated space for your kettlebell training that is free from distractions and interruptions. 

Once you have read and mastered these safety tips, read them again, it won’t hurt!

Then move on to the next section to get to know the kettlebell and know which ones you need. Then the Exercise Description section will teach you how to perform the kettlebell movements the right way. Pay close attention to the descriptions and follow along with the accompanying images to ensure proper form and technique.

The Kettlebell and How to Choose One

When choosing a kettlebell, it's important to understand its parts. A kettlebell consists of the handle, the body, and the base. The handle should be comfortable to grip and have enough space for both hands. The body should be smooth and without any rough spots. The base should be wide enough to provide stability during exercises like the Turkish get-up. This unique design that creates a center of balance

Choosing the right weight is crucial when starting out with kettlebell training. A good rule of thumb is to start with a weight that is comfortable to use for basic exercises like swings and presses. For most women, starting with an 5lbs kettlebell is a good choice, while men may want to start with a 10 lbs kettlebell. However, these are just guidelines, and you should choose a weight that suits your fitness level and goals.

Here are some of our recommendations:

• For beginners, 5 Lbs to 12 Lbs: This weight range is perfect to start. Try less weight for warm-ups and more weight for your main kettlebell workout.

 

• For experienced athletes, >40 Lbs: If you're ready for advanced workouts, we recommend kettlebells up to 30-40 Lbs. Remember, it depends on your size and physical condition. Increase the weight little by little, and always listen to your body.

 

When choosing a kettlebell, it's important to choose a weight that is appropriate for your fitness level and goals and allows you to complete all exercises with perfect form up to the last rep of the last set. It's better to start with a lighter weight and focus on technique before moving on to heavier weights.

As you progress in your training, you can gradually increase the weight of your kettlebell. It's important to note that the weight you choose will also depend on the specific exercises you'll be performing. For example, a beginner may be able to handle a 12kg kettlebell for basic swings, but may need to start with a lighter weight for overhead presses.

If you're unsure about which weight to choose, we recommend consulting with a fitness professional or trainer who can assess your current fitness level and help you determine the right weight for your goals.

Overall, the kettlebell is an excellent tool for building strength, endurance, and overall fitness. With the right equipment, like those offered by getpolyfit.com, and proper technique, you can achieve great results and reach your fitness goals.

Learning Key Kettlebell Exercises

When it comes to kettlebell training, exercise selection is crucial. As a beginner, it's important to focus on mastering the basic exercises first before moving onto more advanced movements. The best exercises for beginners include the kettlebell swing, goblet squat, Turkish get-up, and the clean and press.

These exercises provide the best benefits for beginners because they work multiple muscle groups at once, improve overall strength and power, and help develop proper technique and form. The kettlebell swing, for example, is a full-body exercise that targets the glutes, hamstrings, and core while also improving cardiovascular endurance. The goblet squat is another great exercise for beginners, as it helps develop lower body strength and mobility while also targeting the core and upper body.

Mastering these basic exercises not only helps build a solid foundation for more advanced movements, but it also helps prevent injury by ensuring proper form and technique. So, as a beginner, it's important to focus on these exercises and gradually progress to more challenging movements as you improve your strength and technique.

Make sure to read this section thoroughly and come back to it as often as you need to check your form and perform every exercise safely:

Kettlebell Deadlift

Muscles worked: Glutes, hamstrings, lower back, and core. Instructions:

1. Stand with your feet shoulder-width apart and the kettlebell on the floor between them.
2. Push your hips back as you hinge and bend your knees slightly to reach down and grab the kettlebell with both hands, keeping your back straight and your chest up.
3. Inhale deeply, brace your core, and stand up while holding the kettlebell, keeping it close to your body and maintaining a neutral spine. Exhale sharply on this part of the movement.
4. Breathe in and hold then initiate the movement down to lower the kettlebell back to the floor, again keeping your back straight and your chest up at all times.
5. Repeat the movement for the desired number of reps, keeping your core engaged and your movements controlled throughout.

Helpful Tips:

• Start with a lighter weight and focus on mastering the form before increasing.
• Keep your back straight and your chest up throughout the movement to avoid rounding or arching your back.
• Keep the kettlebell close to your body and avoid letting it swing away from you.
• Engage your core and glutes throughout the movement to protect your lower back and generate power.
• Breathe deeply and forcefully to help brace your core and generate power.

Note: This exercise is a fundamental movement that serves as the foundation for many other kettlebell exercises. It is crucial to master this movement before moving on to more advanced exercises.

Goblet Squat

The Kettlebell Goblet Squat is a great exercise to strengthen your lower body muscles, particularly your glutes, hamstrings, and quadriceps. Here's how to do it:

1. Stand with your feet shoulder-width apart and hold the kettlebell by the horns, with your elbows tucked in. 
2. Bring the kettlebell up and close to your chest, keeping your elbows in.
3. Engage your core muscles and keep your chest up as you lower your body into a squat position. Your hips should move back as if you were trying to sit on a chair behind you and then start bending your knees.
4. Go down as low as you can while keeping your chest up and your heels on the ground. You should aim to get to the point where your hip joint is lower than the top of your knee.
5. Pause for a moment at the bottom and then, while exhaling sharply, drive your heels into the ground to stand back up, squeezing your glutes at the top.
6. Repeat for the desired number of reps.

Helpful Tips:

• Make sure to keep your back straight throughout the exercise.
• Protect your low back by keeping your core and glutes contracted and engaged at all times.
• Don't let your knees collapse inward. 
• Don’t allow your heels to come off the floor.
• Make sure to choose an appropriate weight and start with a lighter weight if you're new to the exercise. 

Bent over Kettlebell Row

Here are the instructions for the bent over one arm row with a kettlebell:

1. Start by placing the kettlebell on the ground in front of you and stand with your feet shoulder-width apart, with the kettlebell between your feet.
2. Hinge at the hips and grip the kettlebell with one hand, keeping your back straight and your core engaged. Your other hand can be supported on your knee or a bench.
3. Pull the kettlebell off the ground and towards your chest, keeping your elbow close to your body and your shoulder blade retracted.
4. Pause for a moment at the top of the movement, squeezing your back muscles.
5. Lower the kettlebell back down to the ground and repeat for the desired number of reps before switching to the other arm.

To troubleshoot the movement, focus on keeping your back straight at all times, avoiding any rounding or arching. Engage your core and keep your shoulder blades retracted to prevent any compensatory movements. You can also try using a mirror to check your form and make adjustments as needed.

Kettlebell Swing

The kettlebell swing is a foundational movement in kettlebell training that targets multiple muscle groups, improves cardiovascular endurance, and builds explosive power. It involves a hip-hinge motion and requires proper form to ensure safety and effectiveness. Here’s how to do it right:

1. Stand with your feet shoulder-width apart and place the kettlebell on the ground about one feet in front of you.
2. Hinge at the hips and grab the kettlebell with both hands using an overhand grip. Keep your arms straight and your shoulders packed down.
3. Pull the kettlebell back between your legs, keeping your spine neutral and your weight on your heels.
4. Drive your hips forward explosively, swinging the kettlebell up to shoulder height. Your arms should be fully extended and the kettlebell should be weightless at the top of the movement. Your arms don’t pull, they are only ropes that transmit the movement to the bell.
5. Allow the kettlebell to swing back down between your legs and repeat for the desired number of repetitions.
6. At the end of your set, hinge at the hips to safely place the kettlebell back on the ground.

Helpful Tips:

• Focus on using your hips to drive the movement, not by pulling your arms.
• Keep your core tight and your shoulders packed throughout the exercise.
• Start with a lighter weight until you have mastered proper form.
• As you progress, increase the weight gradually to challenge yourself.
• Remember, safety should always be your top priority when performing any exercise. If you are unsure about proper form, seek guidance from a certified kettlebell instructor.

Kettlebell Clean 

The kettlebell clean is a dynamic exercise that involves explosively lifting the kettlebell from the floor to the racked position at the shoulder. This exercise builds explosive power in the hips, improves grip strength, and develops the ability to coordinate the movement of the body and the kettlebell.

Instructions:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward with the kettlebell in front of you at a foot distance. 
2. Hinge at the hips and grab the kettlebell with one hand using an overhand grip. Keep your arm straight and your shoulders packed down.
3. Pull the kettlebell back between your legs, keeping your spine neutral and your weight on your heels.
4. With your core engaged and your heels firmly planted on the ground, explosively drive your hips forward while pulling the kettlebell upward. As the kettlebell rises, tuck your elbow in and pull it back to bring your forearm to your ribcage, allowing the kettlebell to travel up to the rack position at the shoulder.
5. Stand up tall with the kettlebell in the rack position. Keep your core tight and your elbow tucked in to prevent the kettlebell from drifting away from your body.
6. Allow the kettlebell to swing back down between your legs and repeat for the desired number of repetitions.
7. At the end of your set, hinge at the hips to safely place the kettlebell back on the ground.

Helpful Tips:

• Start with a lighter weight to master the movement and ensure proper form before progressing to heavier weights.
• Keep your core tight throughout the movement to protect your lower back.
• Use your hips to generate power and momentum for the lift.
• Keep your wrist straight to prevent the kettlebell from banging against your arm.
• Practice the movement slowly and deliberately before increasing speed and intensity.

Kettlebell Press

The kettlebell press is a fundamental exercise in kettlebell training and is essential for building upper body strength and stability. It is a compound movement that targets multiple muscle groups including the shoulders, triceps, chest, and core. The press is also a great functional exercise that translates to real-life activities such as pushing heavy objects overhead. Proper form and technique are important to avoid injury and maximize the benefits of the exercise:

1. Start by cleaning the kettlebell to the rack position, with the wrist straight and the elbow tucked into the side.
2. Take a deep breath and brace your core. Tighten your glutes and quads.
3. Press the kettlebell overhead by extending your elbow and keeping your shoulder packed down.
4. At the top of the press, your arm should be straight and your shoulder stable.
5. To lower the kettlebell, inhale and slowly bring it down to the rack position. Keep your elbow close to your body and your wrist straight.
6. Repeat for the desired number of reps.

It's important to note that the kettlebell press is a full-body exercise, not just an upper body one. You'll need to engage your core, glutes, and quads to maintain proper form and generate power for the press. Start with a light weight and focus on perfecting your form before moving on to heavier weights.

The Turkish Get Up

The Turkish get-up is a complex exercise that works almost every muscle in the body, and it is essential to master it if you want to become proficient with kettlebells. To make it easier to practice and learn the Turkish get-up can be broken down into four parts:

1. The Start, pressing the bell with one arm: Lie on your back with the kettlebell next to your shoulder. Roll onto your side, grab the kettlebell by the handle with both hands, and roll onto your back to get the bell to your chest. Press the kettlebell up with one arm and then lock your elbow, it should remain straight for the reminder of the whole sequence. Fix your eyes on the kettlebell. Your other arm and leg should be straight on the floor by your side.
2. The Sit-up: Bend your knee on the same side as the kettlebell and prop yourself up on your elbow keeping your arm extended and with the bell stable over your head. Push up onto your left hand, keeping your right arm extended up toward the ceiling and the kettlebell stable.
3. The Lunge: Post your left hand on the ground and lift your hips up high, coming into a lunge position with your left leg forward and your right arm still extended up toward the ceiling, holding the kettlebell stable, lunging into a kneeling position, keeping your elbow locked out, and your arm extended overhead.
4. The Stand: Push off your front foot and bring your back leg up to stand, keeping your arm extended overhead to finish standing tall with the bell pressed overhead.
5. To return to the starting position, reverse the steps. Bring your back leg back into a kneeling position, then lunge forward to come back to a seated position, lower yourself down, and return the kettlebell to the starting position.

It's important to take the time to learn each part of the Turkish get-up and practice each step individually before attempting to do the full movement. Start with a lighter weight and focus on technique before increasing the weight. Remember to keep your core engaged throughout the movement, and to always keep your eyes on the kettlebell to ensure proper alignment.

Exercises for Accessory Work

The previously described exercises will be the main focus and make the bulk of your training. However there are a few accessory exercises worth mentioning that can help strengthen weak points and improve overall fitness. Here are five kettlebell accessory exercises to incorporate into your training routine:

• Biceps curls with kettlebells: Hold a light kettlebell in each hand, palms facing forward. Alternatively you can hold a heavier kettlebell with both hands by the horns. Slowly curl the weight up to your shoulders, keeping your elbows close to your sides. Squeeze your biceps at the top of the movement, then lower the kettlebell back down with control.

• Floor presses with kettlebells: Lie on your back with a kettlebell in each hand. Press the weights up toward the ceiling, keeping your elbows close to your sides. Lower the kettlebells back down to your sides, allowing your elbows to gently touch the floor before pressing back up.

• Farmer carries: Pick up a kettlebell in each hand and walk forward, focusing on keeping your core engaged and your shoulders pulled back. You can measure the distance you walk or the time you perform the exercise. Start with a lighter weight and gradually increase as you build strength and stability. A more challenging variation is holding the kettlebell only on one side and maintaining your body straight for an added work to your core muscles.

• Russian twists with kettlebell: Sit on the floor with your knees bent and feet flat on the ground. Hold a kettlebell in both hands and lean back slightly, engaging your core. Rotate the weight to one side of your body, as if you wanted to park the kettlebell on your side but without touching the ground, then back to center, then to the other side. Keep your movements slow and controlled.

• Kettlebell lunges: Hold a kettlebell in each hand, keeping them at your sides. Step forward with one foot, lowering your back knee down to the ground. Push back up to standing, then repeat on the other side. Alternatively you can hold just one kettlebell by the horns in front of your chest like you do for the goblet squat.

Incorporating accessory exercises into your kettlebell training routine can help improve your overall fitness and address any weak points in your body. We’ll include some of this accessory exercises in your training program for variety and to make sure you work your whole body.

Warming-up: Body Prep

Warming up before any exercise is important to prepare the body for the physical stress it is about to undertake. For kettlebell training, a proper warm-up routine can prevent injuries, improve mobility, and enhance performance.

A good warm-up should have different phases, including general body warm-up exercises, mobility drills, and movement preparation exercises specific to kettlebell training. This is the short 10 minute warm up we recommend for your kettlebell workouts.

Raising your body temperature: Jumping Jacks, Skiers, rope jumping, etc.

The first phase of the warm-up should include exercises like jumping jacks, skiers, jogging or jumping rope to elevate the heart rate and increase blood flow to the muscles. This helps to improve joint mobility and gets the body ready for more specific exercises.

You should perform 2 to 3 minutes of these exercises.

Kettlebell Halo

 Next, it's important to focus on mobility drills to prepare the body for the specific movements involved in kettlebell training. One effective mobility drill is the kettlebell halo, which involves holding the kettlebell upside down and rotating it around the head in both directions. This exercise helps to mobilize the shoulders and upper back, which are important areas to prepare for kettlebell exercises like the press and snatch.
To perform the kettlebell halo:

1. Stand with your feet shoulder-width apart, holding the kettlebell by the horns with both hands, and bring the kettlebell up to your chest.
2. Keeping your elbows close to your body, slowly rotate the kettlebell around your head, making a full circle behind your head, and return to the starting position.
3. Repeat the movement in the opposite direction, making a full circle behind your head.
4. Continue alternating directions for the desired number of reps.

Make sure to keep your core tight and engage your shoulder blades throughout the movement to maintain stability and control. Also, be mindful of the weight of the kettlebell and start with a lighter weight if you are new to this exercise.

Prying Squat

​​The goblet prying squat is another great exercise that helps to improve hip mobility and prepare the lower body for kettlebell squats and lunges:

1. Start with the kettlebell in the goblet position, held close to your chest with your elbows tucked in. This should be a very light kettlebell, less than 50% of the weight you use for strength training.
2. Position your feet shoulder-width apart with your toes pointed slightly outward.
3. Squat down as low as you can, keeping your chest upright and your weight in your heels.
4. Use your elbows to push your knees outwards, stretching your hips and groin as you hold the bottom position.
5. Hold the stretch for a few seconds before pushing back up to the starting position.
6. Repeat the movement for several reps.

When performing the kettlebell goblet prying squat, it is important to keep your spine neutral and your core engaged throughout the movement. Also, focus on breathing deeply and maintaining good posture. This exercise can help increase mobility in the hips and lower body while also improving squat form.

The Hip Bridge

Finally, the last phase of the warm-up should focus on movement preparation exercises specific to kettlebell training. One such exercise is the hip bridge, which helps to activate the glutes and prepare the body for exercises like swings and deadlifts. Additionally, hip bridges can help improve posture and alleviate lower back pain by strengthening the muscles in the lower back and core.

1. Lie down on your back with your knees bent and feet flat on the ground, hip-width apart.
2. Tuck your chin into your chest and flatten your lower back onto the ground. Make sure your feet are firmly planted on the ground.
3. Inhale and press your heels into the ground as you lift your hips up towards the ceiling. Keep your arms straight and your shoulder blades down on the ground.
4. Pause for a moment at the top of the movement, then exhale and slowly lower your hips back down to the ground.
5. Repeat for the desired number of repetitions.

When performing the hip bridge, it's important to focus on squeezing your glutes and engaging your core muscles. This will help you maintain proper form and get the most out of the exercise.

Cooling Down

Cooling down after a kettlebell training session is just as important as warming up. The cool down helps the body to gradually return to its resting state and prevent injury, soreness, or stiffness. It also helps to reduce the risk of dizziness or fainting. 

It is recommended to spend at least five minutes on a cool down. This can include activities such as walking, light jogging, or gentle stretching to loosen up the muscles.

Walking or light jogging can help to gradually lower the heart rate back to resting levels, while stretching can help to prevent muscle tightness and help them relax. Just a few minutes of stretching after a kettlebell session can go a long way in keeping the body healthy and pain-free.

The Perfect Workout: How Much, How Often, How Hard?

When it comes to building the perfect kettlebell workout, there are a few key principles to keep in mind. Follow these tips and you can build a killer kettlebell workout.

1. Balanced Workout: Upper & Lower Body Exercises

Include both upper and lower body movements, as well as both pushing and pulling exercises. This will help you target all the major muscle groups, improve your overall strength, and reduce your risk of injury while building a symmetrical aesthetically pleasing body.

Upper Body: Include movements like kettlebell presses, rows, or even bodyweight exercises like push-ups or chin/ups. These exercises will work your chest, back, shoulders, and arms. Lower Body: Movements like squats, lunges, swings and deadlifts are all great options. These exercises will target your glutes, hamstrings, quads, and calves.

Example of a Balanced Workout: You might start with a set of kettlebell presses, followed by a set of squats, then move on to a set of rows, and finish with a set of lunges. This will help you get a full-body workout in just 30 minutes and is the model we’ll use for your 30 days training program.

2. Rest Days

Kettlebells are a resistance training and it's important to allow adequate resting time between sessions to let your muscles recover and grow stronger. We recommend three strength training sessions per week, with at least one day of rest in between each session. It's important to listen to your body and adjust your training as needed. If you feel excessively sore or fatigued, it may be necessary to take an extra rest day or reduce the intensity of your workouts.

3. Cardio Sessions

 In addition to your three strength sessions, you may add two optional cardio or accessory work sessions per week, such as running, biking, or other activities that complement your strength training. We will suggest some exercises with kettlebells but you can really do anything that gets you moving and you enjoy. It's important to note that these sessions should not interfere with your strength training sessions and should be done on separate days.

4. Increase Weights

You can increase the weight when you can complete your current exercises with good form for the prescribed sets and reps, not going to failure but finishing every rep strong and with at least one or two good reps still in the tank. It's important to note that upping your weight too quickly can highly increase your risk of injury and compromise your form so always err on the cautious side.

5. Intensity, Consistency and Patience

You should aim to work at a high intensity, pushing yourself to your limits and challenging your muscles but staying safe relying on good form and focusing on moving correctly. Stick to a regular schedule and a training program for at least 8 to 12 weeks while gradually increasing the weight and intensity of your workouts, and adjusting as needed, is the guaranteed way to see results over time and truly watch your body transform in front of your eyes.

The 30 Day Polyfit Kettlebell Training Program

To ensure steady progress, it is recommended to increase the weight in small increments, typically between 2-4 kg, every 2-3 weeks. A workout with sets and reps, such as 2-3x6-8, means performing 2-3 sets of 6-8 reps with a challenging weight that allows you to complete the set with good form, but not much more. This type of workout helps to build strength and muscle endurance, while also allowing for recovery between sets. Remember to prioritize good form and quality of movement overweight, as this will help prevent injury and ensure optimal progress over time.

Here’s your 30 day kettlebell workout!

  

Download The 30 Day Polyfit Kettlebell Training Program PDF

 

OPTIONAL CARDIO SESSIONS FOR REST DAYS

Here are 4 recommended routines you can try on your not strength days to boost your fat loss goals.

Cardio Workout Session 1:

• Warm up: 5 minutes of light jogging or jumping jacks
• Kettlebell swings: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Mountain climbers: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Kettlebell goblet squats: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Plank hold: 30 seconds, rest for 30 seconds, repeat for 4 rounds (4 minutes total)
• Cool down: 5 minutes of light jogging or stretching

Cardio Workout Session 2:

• Warm up: 5 minutes of light jogging or jumping jacks
• Kettlebell swings: 40 seconds of work, 20 seconds of rest for 6 rounds (6 minutes total)
• Burpees: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Kettlebell clean and press: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Russian twists: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Cool down: 5 minutes of light jogging or stretching

Cardio Workout Session 3:

• Warm up: 5 minutes of light jogging or jumping jacks
• Kettlebell swings: 30 seconds of work, 30 seconds of rest for 10 rounds (10 minutes total)
• Jumping lunges: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Kettlebell front rack reverse lunges: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• V-ups: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Cool down: 5 minutes of light jogging or stretching

Cardio Workout Session 4:

• Warm up: 5 minutes of light jogging or jumping jacks
• Kettlebell swings: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Jump rope: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Kettlebell sumo deadlift high pulls: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Bicycle crunches: 30 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total)
• Cool down: 5 minutes of light jogging or stretching

• Remember to adjust the intensity of the workouts to match your fitness level, and always warm up properly before starting.

FAQs: Kettlebell Training

Finally here’s a round of the most common asked questions regarding kettlebell training.

What weight kettlebell should I start with?

It depends on your fitness level and experience with weight training. It's generally recommended that beginners start with a 8kg or 12kg kettlebell for women and a 16kg or 20kg kettlebell for men.

Can kettlebell training help me lose weight?

Yes, kettlebell training can be an effective form of exercise for weight loss. It burns calories and improves overall fitness.

Is kettlebell training dangerous?

Kettlebell training can be safe if done with proper form and technique. It's important to start with a weight that you can handle and to seek guidance from a certified trainer.

How often should I train with kettlebells?

It's recommended to train with kettlebells for strength two to three times per week, allowing for rest and recovery in between sessions.

What muscles does kettlebell training work?

Kettlebell training works multiple muscle groups including the legs, glutes, core, back, shoulders, and arms. It also improves your grip strength and coordination.

Can kettlebell training help with back pain?

Kettlebell training can help strengthen the muscles that support the back and improve overall posture, potentially reducing back pain.

Can kettlebell training improve athletic performance?

Yes, kettlebell training can improve athletic performance by developing strength, power, and endurance.

Can kettlebell training be used for rehabilitation?

Yes, kettlebell training can be used for rehabilitation when prescribed and monitored by a healthcare professional.

How long does it take to see results from kettlebell training?

Results from kettlebell training can vary depending on individual goals and consistency with training. Some people may see results in as little as a few weeks, while others may take several months. The key factor here is to stay consistent with your training program for at least 8 to 12 weeks to see results.

Is kettlebell training better than traditional weight training?

Kettlebell training offers unique benefits compared to traditional weight training, such as increased grip strength, improved coordination, and cardiovascular benefits. However, both forms of training can be effective for overall fitness and strength development. Ultimately it is a matter of your preference and what would be a workout you’re willing to do often and consistently.