3 Kettlebell Density Workouts for Overloading Specific Movement Patterns

OK, let’s talk about Density Training.

I started using Density Workouts with my clients and kettlebell classes back in 2008 and have been using them ever since.

These special workouts are a great way to overload important movement patterns and also as a great teaching tool for beginners.

The format of Density Training is simple.

You select 2-3 exercises and then repeat them in a circuit format for a set period of time

The advantages of density training are:

1. Workouts are simple and easy to remember as you start to fatigue
2. You can work at your own pace and rest when needed (great for a class environment)
3. Exercises are repeated so you develop condition in specific movement patterns
4. Beginners can focus on just getting their technique right rather than thinking about the workout

The exercises that you choose for your density training workouts will larger depend on your goals but for the majority of people focusing on the big movement patterns will yield the best results.

Here are 3 Density Workouts for you to try:

1. Kettlebell Basics Workout

For this workout we use the 2 most important kettlebell exercises the Kettlebell Swing and the Turkish Get Up.

Both of these kettlebell exercises will conditon your whole body from head to toe.

The kettlebell swings are dynamic and great for working the larger muscles of the body and raising the heart rate.

The kettlebell turkish get ups will help to develop your core strength from the inside out and improve your overall mobility and movement skills.

The Workout:

1. Kettlebell Swing x 15 reps
2. Turkish Get Up x 1 each side
3. Repeat for 10, 15 or 20 minutes

Here’s an image of the Kettlebell Swing:

Want more? See the Ultimate Guide to the Kettlebell Swing

Here’s an image of the Kettlebell Turkish Get Up

Want more? See the Ultimate Guide to the Kettlebell Turkish Get Up

2. Full Body Intermediate Conditioning

For this density workout we combine 3 very different kettlebell exercises that will not only condition the whole body but also improve your cardio too.

If you want to really push your cardio then try to keep rests between exercises to a minimum.

The Workout:

1. Goblet Squat x 12 reps
2. Clean & Press x 6 reps each side
3. Row x 8 reps each side
4. Repeat for 12 minutes

Here’s an image of the Kettlebell Goblet Squat:

Want more? See the 7 Kettlebell Squats You Need to Know

Here’s an image of the Kettlebell Clean and Press:

Want more? See Stop Banging Your Wrists and Clean Like a Pro

Here’s an image of the Kettlebell Regular Row:

Want more? See the 10 Kettlebell Exercises for the Back

3. Advanced Full Body Cardio

Once you are comfortable with the above two density workouts then you can progress to this more advanced variation.

We use 3 different kettlebell exercises for this workout, each of which is very demanding on the cardiovascular system.

Try to flow from one exercise to the next without putting the kettlebell down in between exercises.

The Workout:

1. One Handed Swing x 15 reps
2. Thruster x 8 reps each side
3. Snatch x 8 reps each side
4. Repeat for 7 – 15 minutes

Here’s an image of the Kettlebell One Handed Swing:

Want more? See Are you ready for the One Arm Swing?

Here’s an image of the Kettlebell Thruster:

Want more? See How to Master the Kettlebell Thruster

Here’s an image of the Kettlebell Snatch:

Want more? See the Ultimate Guide to the Kettlebell Snatch

Conclusions to Kettlebell Density Training

Density training is a great option for those short on time, teaching kettlebell classes or looking to develop specific movement patterns.

With all these workouts you should take as little rest in between exercises as possible.

Count how many rounds you get through and then work on increasing the amount of circuits you complete.

Work on getting the weight correct.

Start off using a kettlebell lighter than usual because these workouts do have a tendency of sneaking up on you after a few circuits.

Increase the load later when you master the workouts.

I think you will love these types of workouts they make an excellent Monday workout when you are nice and fresh from the weekend.

Give them a try and let me know how you get on.

To see more posts about bodyweight exercises, go here.

Have you tried these kettlebell density workouts? Let me know more below: