Workout Routines

The 3-Phase Kettlebell Routine for Strength and Power

Build power, strength, and kettlebell skill with this intermediate workout.

by
Kettlebell Clean and Press Exercise
Per Bernal
Per Bernal
Exercises 4
Equipment Yes

Guess what: You don’t have to train with only kettlebells to reap their functional benefits. In fact, you can maximize your training efforts by incorporating them into other lifting, body-weight, or cardio routines.

Try the three-phase workout below from Allan Phillips, C.S.C.S., a StrongFirst Level II kettlebell instructor, to build power, strength, and kettlebell skill.

Phillips' Tip: “For the negatives in Part B of the workout, get the bell overhead any way you can—press, push press, snatch, or bent press. Assume your lockout position with the bell extended overhead and then slowly lower the bell down into your rack position from which you would normally press. This technique helps address sticking points in the middle range of the press.”

The Level-Up Kettlebell Workout: Part A Perform as a circuit for 3 to 5 rounds.

Exercise A

Kettlebell Clean and Press You'll need: Kettlebells How to
Kettlebell Clean and Press thumbnail
-- sets
1 reps
-- rest

Exercise B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
1 reps
-- rest

Exercise C

Kettlebell Clean and Press You'll need: Kettlebells How to
Kettlebell Clean and Press thumbnail
-- sets
2 reps
-- rest

Exercise D

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
1 reps
-- rest

The Level-Up Kettlebell Workout: Part B

Exercise 1

Kettlebell Overhead Press
exercise image placeholder
5 sets
1 per arm reps
-- rest
*Perform as negatives

The Level-Up Kettlebell Workout: Part C

Exercise 1

Kettlebell Power Swing You'll need: Kettlebells How to
Kettlebell Power Swing thumbnail
5 sets
5 reps
-- rest
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