5 Ways to Mix Kettlebells Into Your Training Program

Are you using a specific training program and want to start adding in kettlebells?

If so, then here are 5 ways you can mix kettlebells into your training program.

Let’s get started:

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Why Add Kettlebells to Your Training Program

Kettlebells can offer many additional improvements to your existing training program.

Here are 8 kettlebell training benefits:

1. Stabilisation: stronger joint stability and so less injury potential
2. Mobility: increase your ability to move through a greater range
3. Speed and Power: fast ballistic movements increase force production
4. Cardiovascular (aerobic and anaerobic): improve heart and lungs without high impact cardio
5. Muscle Size and Strength: generate a different training stimulus
6. Reduce Overuse Injuries: take your body through different movement patterns
7. Fun and Motivational: move away from the same old exercises
8. All Natural: based on human movement patterns that work together with your body

Kettlebell training offers many exercises that are more comfortable to use for certain exercises, for example the overhead press feels more natural.

Kettlebell rows and the single handed deadlift work well too due to the way the kettlebell handle sits up, and the Turkish get up works nicely due to the way the kettlebell lies against the arm when conditioning the core muscles.

Here are 5 ways to integrate kettlebell training into your current program:

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1. Replace Exercises From Your Current Routine

If you are performing a more tradition barbell or dumbbell routine then simply replacing some of your existing exercises with kettlebells is a great start.

You have a few options here:

Replace similar movements

This is the easiest option, just replace like for like so a dumbbell overhead press can be replaced with a kettlebell overhead press, a dumbbell lunge with a kettlebell lunge etc.

Upper body or lower body

Perform all your upper body exercises with kettlebells and lower body exercises with barbells. I like this option because many of the upper body kettlebell exercises including: presses and rows, feel more natural with a kettlebell.

Want more? 16 kettlebell exercises for upper body conditioning

High rep light vs low rep heavy

This option promotes using kettlebells for the more high rep lighter exercises and reserving the low rep heavier exercises for barbells. You can perform deadlifts and squats with a barbell and snatches and swings with a kettlebell.

Single leg vs both legs

You may also choose to perform all single leg exercises with a kettlebell and all others with a barbell. For example, single leg deadlifts, pistol squats, Bulgarian lunges etc.

Discover more: Top 5 single leg kettlebell exercises

Don’t forget your goals

Keep in mind your goals, if it’s size or strength then you may NOT want to completely eliminate all the big barbell lifts.

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2. Specific Warm Ups and Activation Drills

A second option is to add kettlebell training as part of your warm-up or as a muscle activation drill before your existing workout.

Certain kettlebell exercises lend themselves perfectly as great warm-up movements:

1. Turkish Get Ups
2. Windmills
3. Halos
4. Slingshots
5. Good Mornings
6. Single Leg Deadlifts
7. Bottoms Up Clean

Here’s an example of 3 warm-up drills you could use:

This first warm-up drill works into the legs, hips, back and shoulders.

Want more? Why I love kettlebell slingshots

If you are training for a specific sport or activity, then this warm-up drill will help to develop better rotational strength through the core muscles. You will also develop good full-body muscle activation and challenge your mobility through the essential movement patterns.

Learn more: Ultimate guide to the kettlebell Turkish get up

For those performing a lot of overhead pressing in their workout this is an excellent preparation drill. The bottoms up clean will help develop good body and shoulder alinement whereas the windmill will loosen the shoulder and prepare the stabilisers.

Learn more: Master the kettlebell windmill with 4 logical progressions

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3. Finishers and Conditioning

Kettlebells are a great tool for conditioning due to the many ballistic exercises that you can perform.

With the use of the right kettlebell exercises you can seriously challenge your cardio both aerobically and anaerobically.

So you may choose to use kettlebell conditioning workouts at the end of your existing workouts as a way to improve your cardio or burn some additional fat.

Great kettlebell exercises for conditioning include:

1. Swings
2. Snatches
3. Thrusters
4. High Pulls
5. Clean and Presses

Here are 3 conditioning workouts you can use:

You should finish this workout in under 5 minutes. Great for adding an explosive hip element to your training while at the same time working your cardio.

Want more? 7 kettlebell swing workouts in under 10 minutes

Perform 10 snatches on the minute, every minute for 10 minutes. As you get stronger and more conditioned you can either increase the weight or the number of reps.

Learn more: Ultimate guide to the kettlebell snatch

Flow from one exercise to the next without putting the kettlebell down in-between exercises. Keep the kettlebell moving and work on smooth transitions from one exercise to the next.

Learn more: Master the kettlebell high pull exercise

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4. Two Day’s Week

If you have a demanding schedule of sports, running, or martial arts then one option is to add two days of kettlebell training to your week.

Exactly what type of kettlebell workout you perform will depend on your goals. Think about what you are looking to achieve with your workout and program it accordingly.

Here are a few considerations:

What weaknesses do you need to fix? Runners or cyclists may need to work on their hamstrings

What strengths do you need? MMA fighters may need more core strength, tennis players better lunging strength

Think about the different movement patterns used in your sport or activity:

1. Pulling
2. Pushing
3. Hip Hinging
4. Squatting or Lunging

For a full body workout you may choose to use all the above movement patterns but for a more specific workout you may choose just one or two.

This full body workout is performed with two kettlebells but could easily be perform with just one. As you can see it uses lots of different movement patterns and so activates hundreds of muscles per workout.

Want more? Top 5 kettlebell double exercises

This tri-set is performed one exercise after the other without taking a rest in-between exercises. The workout is designed to strengthen the legs for running  and incorporates strength and stability as well as core conditioning through the rotational sling system.

Learn more: 6 kettlebell strength training exercises for runners

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5. Daily Short Circuits

One final option is to add short, low volume workouts that you can perform each day that doesn’t take away from your other activities.

Using this option can give you a great introduction to kettlebell training without overloading your body and avoiding the risk of injury.

Care needs to be taken so you don’t overdo things, rest days should be taken if things start to get a bit too much.

Here is an example daily workout that is great for general fat loss:

The above workout is a full-body beginner’s circuit that will take 4 minutes. It can be repeated if necessary. The workout takes you through some of the major movement patterns using hundreds of muscles at a time and raising your heart rate too.

Want more? 50 Kettlebell Circuits from Beginner to Pro 

Watch a follow along video of this 4 minute workout below:

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Flexibility of Rest and Recovery

As with all exercise rest and recovery is very important.

Everyone recovers from exercise differently depending on their: age, experience, diet, genetics and so on.

A simple guide is to listen to your body, start off gradually and take an extra days rest if needed especially when you first introduce kettlebell training.

Be prepared to reduce kettlebell loads, take longer rest periods in between exercises and change repetitions.

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Conclusion to Mixing Kettlebells Into Your Training Program

Kettlebell training makes an excellent addition to any training program.

Think about your goals and how kettlebells could improve on your existing program.

Above I have listed 5 different options to begin incorporating kettlebells into your routine, you could start just by replacing a few exercises or performing a kettlebell warm up.

Start off steady and listen to your body taking rest days when needed.

Take care and best of luck.

Have you tried adding kettlebells to your existing training program? Let me know more below….