What’s the “5 LEVEL Pyramid for Optimal Kettlebell Workout ‘GAINZ'”…?

What’s the “5 LEVEL Pyramid for Optimal Kettlebell Workout ‘GAINZ’”…?

Many people wonder if they’re doing the “right” kettlebell workouts for them or finish one program and wonder, “What’s next?”

Last time, I wrote:

“Different workouts, different training plans, have different effects and outcomes on your body.

Some are better than others.

And some are better for you at certain times than others, based upon:

<img decoding=” />  What you have going on in your life currently / stress levels

<img decoding=” />  Your training history

<img decoding=” />  Your current abilities (injured vs. healthy)”

To that end, Bruno, one of my best customers, asked in an email, 

“…And I love your e-mails Monday Motivation and the others of things you think on Sundays and share with us… 

In one of them, you talked about The Pyramid of Kettlebells Level 1 to 5 !!!

I would love to learn more about it !!!

Maybe a BOOK !?! Maybe more e-mails !?!

More on every Level, more examples of programs of every Level ! How to progress from one Level to another…!”

So, at the very least, here is at least one more email.

Here’s the pyramid I came up with a couple of years ago, called, “The 5 Levels of Kettlebell Training.”

I designed it to:

<img decoding=” />  Provide a clear path of progression based upon skill level using kettlebells

<img decoding=” />  Systematize a way to learn and implement the different kettlebell exercises for folks who aren’t going to certifications

<img decoding=” />  An idea of the type of training one could do at the different skill levels

Here are the details on the 5 levels so you can know how to use them to best meet your needs:

LEVEL 1: Single Kettlebell Exercise – Swings (2 Hand & 1 Hand), Turkish Get Ups, Goblet Squats

This level builds the foundation for all kettlebell training and Level 2 & 4 exercises. These exercises yield powerful results by themselves. 

For some, this is “enough” or “all they need.”

For others, this is all they can currently do, based upon injury history or physical limitations.

This is where I start all my new clients who’ve never touched a kettlebell before.

And these used to be the foundational lifts at the major kettlebell instructor certifications. (I’m no longer involved, so I can no longer confirm this is the case.)

Time spent here: 30 days to 1 year, depending on the individual.

LEVEL 2: Single Kettlebell Exercise – Clean, Military Press, Snatch, Push Press, Jerk

Produces more demand on the body and therefore larger, stronger adaptation in muscles, strength, and conditioning.

Technically speaking, we can break this down even further:

LEVEL 2A: Clean, Military Press, Snatch

These are typically taught in the level 1 kettlebell instructor certifications.

They require less coordination and skill than the 2B exercises. 

(Insert Hamlet joke here.)

LEVEL 2B: Push Press, Jerk

Some may argue that the Push Press could be lumped into the 2A category because it’s world’s easier than the Jerk. 

I put it in here because it’s a valuable training exercise/tool for the Jerk.

The Jerk takes more shoulder and thoracic spine mobility, than the Push Press or the Military Press. 

Some people stop at Push Press because the effort in recapturing the needed mobility isn’t worth the time for them.

LEVEL 3: Power, power-endurance, and strength-endurance training with LEVEL 1 & 2 exercises (the ability to maintain form in the face of fatigue)

This level challenges your prowess with Level 1 & 2 exercises through more sophisticated programming. 

Usually, but not always, this type of programming uses less rest and requires that your technique is really dialed in so you can maintain it while fatigued.

LEVEL 4: Double Kettlebell – Swing, Clean, Squat, Military Press, Snatch, Push Press, Jerk, and assistance exercises

Level 4 demands focus and produces exponential change in physical capability.

It builds on the skills you acquired in Levels 1 & 2. 

And unfortunately, or fortunately, depending on your vantage point, exposes whether you truly learned those skills or not.

And that’s because double kettlebell work has less “wiggle room” – less “degrees of freedom” to accommodate any of your “movement issues” – old injuries, stiffness, lack of mobility – that sort of thing.

Unfortunately, this also means if you don’t get your technique dialed and fix your issues, you increase your chances of getting hurt.

I’ve noticed over the years that double kettlebell exercises are typically for high achievers who only insist on the best out of themselves and are interested in goals like “getting stronger” or “improving conditioning” vs. just “getting in shape” or “staying in shape.”

LEVEL 5: Power, power-endurance, and strength-endurance training with LEVEL 4 exercises (the ability to maintain form in the face of fatigue)

Level 5 programming develops and refines an “Iron Will,” along with high performance outputs, that make every day living and activities effortless.

Level 5 programming breeds confidence, so you feel like you can fight a grizzly bear with your bare hands. 

And Level 5 programming makes your body start to look like it’s carved from granite, garnering extra attention from your spouse, or significant other, and even your co-workers.

Next time we’ll look at these levels in more detail.

Stay Strong,


P.S. A lot of folks are prohibited from making the jump from Level 2 to Level 4 because they literally can’t get out of their own way.

Their lower backs hurt…

They can’t lift their arms straight up over their heads perpendicular to the ground…

And for the love of Pete, they can’t understand why they keep getting “dinged up”…

Usually, that’s because of either:

<img decoding=” /> [a]  A sedentary life

<img decoding=” /> [b]  Injuries from their past

<img decoding=” /> [c]  A combination of the two

That’s why when you grab a copy of this program today which will help you move like you did when you were younger…

I’ll give you for FREE a copy of ‘THE BIG 6’ Technique Coaching Program, which currently sells for $99.

Get This Restoration Program Here!


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