A Kettlebell Ladder is where you choose an exercise and simply “go up the ladder.” In other words, start off with 1 repetition, then do 2 repetitions, etc. If you can make it up to 10 repetitions on each side, then you’d have done a total of 55 repetitions of the exercise.
This system was devised by famous Kettlebell trainer, Pavel Tsatsouline, and is a great method if you’re trying to switch up your training. It’s also a great way to add on a lot of volume (total repetitions) to your program.
Multiple Exercises within a Ladder Workout
Another idea is to perform multiple exercises within a workout using this method. For example, you can something like:
1 KB Swing, 1 KB Press, 1 Pullups
2 Kb Swing, 2 KB Press, 2 Pullups
3 KB Swing, 3 Kb Press, 3 Pullups
See if you can make it to 10 repetitions for each movement.
Ladder Workouts as Warmups
A ladder drill can also be used as a warmup. Most warmups are extremely boring. What I sometimes like to do is do a warmup set of the movements I’ll use within the workout.
So, basically do a “mini-workout” of your main workout. If your program consists of pushups and snatches, then you can do a short workout that looks something like this:
Kettlebell Snatches 1-2-3-4 reps
Pushups 1-2-3-4 reps
Ladders for Strength
You can use Ladder drills to help you with an exercise you might suck at. For example, one of the toughest Kettlebell movements is the KB Turkish Get Up. 3-4 days a week, you can do a short, reverse ladder drill that looks like this:
Kettlebell Turkish Get Up 4-3-2-1
Each week, try and do more overall repetitions. Something like this:
Week Two: 5-4-3
Week Three: 6-5-4
Week Four: 7-6-5
With this format, you’re only doing 2-3 more repetitions each week while conserving energy. You can still do other stuff either before or after your Turkish Getup Practice.
For more intense Kettlebell workouts and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.
Here’s something that people don’t tell you about burning calories: the harder you work, the more calories you burn. One obvious example is a sprinter and a jogger. Sprinters work much harder than joggers. Their goal is to expend as much energy in as little time as possible.
Joggers, on the other hand, focus on conserving as much energy for as long as possible. Two dramatically different training styles. And two dramatically different types of physiques. A sprinter is not only lean, but he’s strong and powerful.
A typical jogger looks like he hasn’t eaten for days. He’s skinny and weak. What kind of physique do you want? If you want a strong, athletic physique, then you should focus on performing ballistic exercises at a high intensity level. One of the best ways to get a killer cardio workout in the comfort of your own home is to perform Kettlebell workouts.
Exercises such as Kettlebell Snatches and Swings work many more muscle groups than sprinting. After just 10-20 repetitions, you’ll feel the movements in your lower back, shoulders, and hipflexors . And once you combine these ballistic movements with other basic Kettlebell exercises such as Floor Presses, Bent Over Rows, and Windmills, you’ll be able to get a great, full body workout in an extremely short period of time.
Kettlebell Cardio: It’s Time to Make your Cardio Fun
But the best thing about Kettlebell Cardio, as I like to call it, is that it’s a lot more fun than most other forms of cardio. My favorite forms of cardio used to be jump roping, shadowboxing, and sledgehammer swings. However, as my body adapted, theseforms of cardio became way too easy for me.
Many people are endlessly trying to burn fat with boring treadmill and elliptical workouts. The bottom line is that if you’re not having fun, then you won’t stick to you workouts. If you don’t stick to your workouts, then you won’t get results.
Before we get into using Kettlebell cardio to replace your current cardio, I first want to make sure you know how to do three of the basic Kettlebell movements: Snatches, Swings, and Cleans. If not, then please watch the following videos carefully.
If you already know how to perform these movements, then simply skip down past them to get to some of my favorite intensity techniques you can use to develop high intensity Kettlebell cardio workouts:
There are a lot of ways you can create your own Kettlebell cardio workouts. However, the following are some techniques that almost anyone – beginner, intermediate, or advanced – can start using today. These are not complex techniques.
In fact, you can probably get up off your computer right now, grab a kettlebell, and get a great, intense workout right now!
Intensity Technique #1: Pyramids
Pyramid repetitions are where you start off with a low repetition, then gradually increase the repetitions as the workout progresses. Once you get up to a predetermined number, you go back down the pyramid. By the time you’ve returned back down to the original number you started off with, you’ll be in a pool of sweat.
For example, lets use Swings as our example exercise. Start off with 3 repetitions, and rest 60 seconds. Add 3 repetitions, and keep going until you getup to 21 repetitions. Now go back down. So, you’re workout will look something like this:
Kettlebell Swings for 3-6-9-12-15-18-21-18-15-12-9-6-3
To make this workout harder, simply reduce your rest periods or alternate with another exercise. It’s best to superset the Kettlebell swings with pushups, pullups, or another cardio movement such as jump roping or shadowboxing. Perhaps you can alternate with a minute of jump roping after each set.
Intensity Technique #2: Repetitions for Time
Here’s another no-brainer intensity technique. Here’s what you do: choose a set number of repetitions, and perform it. For example, lets say you want to do 100repetitions of the Kettlebell swing. Just start a stop watch and see how long it takes you to do a 100 repetitions.
Don’t count sets, but if you need to rest, then rest. But try to keep your body moving and try to complete those 100 repetitions as fast as possible. 100 repetitions too hard? then start off with 50. 100 repetitions too easy? then either do more repetitions, or switch to a more difficult movement.
Intensity Technique #3: Timed Rounds
This is the complete opposite of repetitions for time. With timed rounds, you simply set a time limit and try to complete as many repetitions as possible within that time period. This is different then interval training, since the time frames you will use will be longer than 90 seconds.
For example, you can do a timed round of 3 minutes, followed by a minute rest. So, for 3 minutes try to do as many swings as you can. Then rest for 60 seconds. Write down how many repetitions you did, and try to beat you repetitions for the next set of 3 minutes.
Most likely, you’ll only be able to do 2-3 of these timed rounds, if you truly exert yourself to the best of your abilities.
Additional Exercises, Workouts, and Techniques
Kettlebell Cardio is just one use of Kettlebell training. Not only can you use Kettlebell training to burn fat, but you can also use them to build lean muscle mass, get stronger, improve overall health, and improve your athletic fitness. In fact, there are dozens of other exercises and techniques you can perform with just one or two Kettlebells.
One of the most complete resources you can use for effective Kettlebell training is the Turbulence Training Kettlebell Revolution program. This system uses the world-famous Turbulence Training system to develop high intensity Kettlebell workouts.
This is the fourth installment of the Fat Loss is a Battle series:
5 rounds of:10 16kg Kettlebell Snatch, each Side
10 Double Unders Substitutions
Kettlebell Snatches can be performed by dumbbells. Some bodyweight exercises can be burpees, pullups, or squat jumps.Double Unders can be substituted by sprints or any high intensity cardio.
Progressions
Beginner
Level One
3 rounds of:
2 16 kg Kettlebell Swing, each Side
2 10-Yard Sprints, back and forth (30-40 yards total)
Rest 60 seconds
Level Two
3 rounds of:
3 16 kg Kettlebell Swing, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 60 seconds
Level Three
3 rounds of:
3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 60 seconds
Level Four
3 rounds of:
3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds
Level Five
4 rounds of:
3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds
I want beginners to start off with a simple kettlebell or dumbbell swing. Switch over to kettlebell or dumbbell cleans in level three. Double Unders will be replaced by sprints or running. Start off by taking 60 seconds rest in between each set, and steadily drop to 30 seconds rest between each round.
Intermediate
Level One
5 rounds of:
3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds
3 16 kg Kettlebell Clean, each Side
3 Double Unders
Level Four
5 rounds for time of:
5 16 kg Kettlebell Clean, each Side
5 Double Unders
Level Five
5 rounds for time of:
10 16 kg Kettlebell Clean, each Side
10 Double Unders
Intermediates will continue with the kettlebell or dumbbell clean. Switch over to double unders for level 3. In level two, start to time the full workout with little to no rest between each round.
Advanced
Level One
5 rounds for time of:
10 16 kg Kettlebell Snatch, each side
10 Double Unders
Level Two
5 rounds for time of:
15 16 kg Kettlebell Snatch, each side
15 Double Unders
Level Three
5 rounds for time of:
15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups
Level Four
5 rounds in 20 minutes:
15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups
Level Five
6 rounds in 23 minutes:
15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups
I have started with level one and will progress to level five. Only attempt the advance level if you are able to perform kettlebell or dumbbell snatches with good form. Add in the hindu pushups in level three, and then attempt to complete the full workout in under 20 minutes and 23 minutes for levels 4 and 5.
I will re-post this workout again once I get to Level Five.
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I try to emphasize movements that mimic daily life actions. Picking things off the ground is the most common movement we perform on a daily basis. The most common problems occurring after age forty are lower back and hip related. These are also the least-trained exercises in the gym.
One of our staple exercises is the Kettlebell Swing. However, before you learn the Swing, it’s important to get the basic range of motion right. That’s why I often like to teach the Kettlebell Dead lift first before the swing. The Dead lift is a really important exercise for those with back or mobility problems. Here’s how to perform the two-handed dead lift:
Keep your legs slightly wider then shoulder width apart.
The kettlebell should be right in between your legs, dead center.
Lower your hips while bending your knees to a point where your quadriceps are slightly above parallel to the floor.
Keep your back straight, chest up, and shoulders neutral as you grip the kettlebell with both hands.
Slowly stand up until your body is fully straight. Do a slight back bend to emphasize the movement, then slowly bring the kettlebell back down to the ground.
Here is a video to help you guys out:
Now, in order to perform the one-arm version, you need to keep your shoulder in front of your body. In the two-arm version, your shoulders will naturally be in front of your body, however in the one-arm version, your shoulder may fall to the side, causing the kettlebell to swing to one particular side of your body. That is not what we want. This is a transitioning exercise for the kettlebell swing, where it’s vital that the kettlebell stays in the center of your body.
You don’t need a kettlebell to perform the dead lift. You can simply practice the movement with your bodyweight, pack a school or duffel bag with rocks, or use paint cans for resistance. The possiblities are endless. But whatever you do, remember to teach yourself how to pick stuff off the ground.
