Strength: noun. the ability to overcome.

How To Make A “Basic” Kettlebell Program “Advanced”

by GEOFFN on November 16

I have to admit – I was a little taken aback, even offended at first.

Then I just had to chuckle…

Someone had gotten a refund for Kettlebell Burn 2.0 because it was “way too basic” for him. He is an “advanced kettlebell user.” Which is really funny, because I am an advanced kettlebell user, and when I follow the program as outlined – it kicks my butt. (Burn is structured to be used by anyone – regardless of their “skill level.”)

So that got me to thinking – how do you make a “basic” kettlebell program “advanced.”

Here are some ideas that you can implement immediately.

1.  Use a heavier kettlebell. This seems really obvious, but it was lost on the guy requesting the refund. If you can make it through Burn with a 48kg kettlebell, I would be impressed – very impressed. (Ok, maybe I’m still a bit take aback…) But anyway, I think you see my point. Is your program “too easy” – go up a kettlebell size. The weight difference will tell you how dialed in your technique really is.

2. Change the tempo. Do you race through your Get Up? (I do sometimes…) Well slow it down. This increases your time under load, and therefore, according to some strength authorities, will increase your strength. Do you move at a snail’s pace when you Press or Squat? Well speed it up!

Remember, Force = Mass * acceleration. Move the same weight faster, increase force output and then strength.

3. Decrease your leverage. Let’s just say you finish the ROP with your 24kg but your really strapped for cash and can’t get a new kettlebell for another 3 months. How do modify the ROP to still get strong using only your 24kg?

Decrease your leverage – take your legs out of the equation. Try kneeling or Seated Presses. This makes your upper body work harder, strengthening your lats, pecs, delts, and triceps even more.

4. Challenge yourself. This seems like a strange one at first – but if you really think about it, so many of us just go through the motions. Take a stopwatch and see how much work you can get done in 20 minutes. Now do the same amount of work your next training session – that’s right – the exact same workout – in 19 minutes. Keep shaving off minutes until you can no longer make progress. So, see how many Swings you can do with your heaviest (or here’s a novel idea – lightest) kettlebell in 20 minutes. Then do the same number next time in 19 minutes.

5. Increase the complexity of the exercise. You can still do basic exercises and make them complex. (You know, writing this post makes me contend that there is nothing basic at all about the Get Up…) For example – let’s say you can do 10 minutes of Get Ups with a 24kg. That’s nice work. “Basic” but nice. What if you stacked two 12kgs in your hand and then did your Get Ups. Could you still get the same number of GUs in that 10 minutes (see point #4). Probably not.

So there you have it – 5 ways to make your “basic” kettlebell exercises more “advanced.” Give any one of them a try and let me know how these ideas work for you.

Hey – speaking of basic, there’s nothing more basic than food. Yet when it comes to eating we tend to complicate things to the point of screwing them up. Here’s some basic but proven principles:

  • Gain strength – eat a little more.
  • Gain muscle – eat a lot more.
  • Lose fat – eat less. (Most of the time…)

But with fat loss, we tend to screw that up really bad. Here’s a cool way to “eat less” and still eat all your favorite foods. Seriously. Check it out…

Favorite Foods To Lose Fat – Seriously…

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