“Which Kettlebell Workout Program Should I Choose”?

Strength & Conditioning:
Single Kettlebell:
[+] ‘SWING HARD!’ https://salutis.kartra.com/page/SWING-HARD-2
Exercises: 2H Swing, 1H Swing
3x week: 20-30 minutes / day
Technique videos included

[+] “The King-Sized Killer” https://cart.chasingstrength.com/ksk2
Exercises: Snatch
3x week: ~20 minutes / day
Technique videos included

[+] ‘THE GIANT’ https://salutis.kartra.com/page/oWP219
Exercises: Clean + Press (can use Push Press, if necessary)
5x 4-week programs
3x week: 20-30 minutes / day
OPTIONAL: Technique videos included

Double Kettlebell:
[+] ‘THE GIANT’ https://salutis.kartra.com/page/dXF161
Exercises: Clean + Press (can use Push Press, if necessary)
5x 4-week programs
3x week: 20-30 minutes / day

[+] ‘THE GIANT X’ https://salutis.kartra.com/page/giant-x
Exercises: Clean + Press, Clean + Push Press, See-Saw Press
3x 8-week programs
3x week: ~30 minutes / day

[+] Kettlebell HARD! https://cart.chasingstrength.com/hard3b
Exercises: ALL the double KB exercises
39 6-week+ programs
3x week: Variable duration
Nutrition plan included

[+] Kettlebell STRONG! https://cart.chasingstrength.com/strong4
Exercises: Clean + Press, Swing
2 programs: “Strong!” - 36 weeks, “One” - 6 weeks
3x week: ~30 minutes / day
Deep Dive Double Kettlebell Technique Videos included: Clean, Press, Squat, Swing, Push Press, Jerk, High Pull, Snatch, Clean + Jerk

[+] Kettlebell RMF https://go.chasingstrength.com/kettlebell-rmf-2022-full-aging/
Exercises: Clean + Jerk (can use Push Press if necessary)
3 programs: Beginner, Intermediate, Advanced
3x week: 20-30 minutes / day
Deep Dive Technique Videos included

Combo:
[+] Kettlebell MAXIMORUM https://go.chasingstrength.com/kettlebell-maximorum-e/
Exercises: Double Clean + Press, Double Front Squat, Snatch
12-week program
4x week: 20-30 minutes / day
4x Nutrition plans included

Fat Loss / Body Fat Removal*:
Single Kettlebell:
[+] Kettlebell Burn 2.0 https://go.chasingstrength.com/kettlebell-burn/
Exercises: 2H Swing, 1H Swing, Turkish Get Up, Goblet Squat, Clean, Press, Row, Snatch, and more
16 weeks long: 4x 4-week phases
Nutrition program included
3x week: 45 minutes /day
Technique videos included

[+] Kettlebell Burn: RELOADED https://go.chasingstrength.com/kettlebell-burn/
Exercises: 2H Swing, 1H Swing, Turkish Get Up, Goblet Squat, Clean, Press, Row, Snatch, and more
16 weeks long: 4x 4-week phases
Nutrition program included
6x week: 10-30 minutes /day

Double Kettlebell:
[+] Kettlebell Burn EXTREME! https://salutis.kartra.com/page/D9h108
Exercises: Press, Front Squat, Clean, Swing
2x 4-week “shock” cycles
Nutrition program included
6x week: 20-25 minutes / day

Choice overload is real. Too many options cause most people to freeze and do nothing. So which kettlebell program is best for you? It depends on five factors:

1. The kettlebells you have
   Your bells, your gym’s bells, your buddy’s bells, or what you can acquire. Equipment access sets the limits on exercise variety and progression

2. The lifts you can perform well
   Technique matters with kettlebells just like with barbells or dumbbells. Poor form invites injury. Practice the movements before you treat the session as a workout. You can still get a solid training effect while you practice

3. Your goals
   This is the big one. Dropping the spare tire is not the same as building conditioning for grappling. Your goal dictates exercise selection, sets, reps, rest, density, and weekly structure

4. Your physical limitations
   Most men fall into one of two groups:
   • Hard-chargers with mileage who want to train around aches and old injuries. Kettlebells work well here.
   • Veteran desk workers who are stiff, tight, and deconditioned, looking for a high-return way back to strength and capacity. Kettlebells work well here too.
   Expect one or more areas that do not move like they used to. Common examples are a cranky lower back or a shoulder that feels stuck or pinchy overhead. Account for this when choosing exercises and progressions

5. Your time
   At forty plus, life logistics change. Family and work commitments mean you cannot live in the gym. Training must fit into life, not fight it. Short, efficient sessions win. For most people, three sessions per week of about thirty minutes each hit the sweet spot. They should challenge you without leaving you wrecked for the rest of the day

How my programs are organized?
Two categories:
• Strength and Conditioning, using single and double kettlebells.
• Fat Loss, also using single and double kettlebells.
All fat loss plans are built on strength and conditioning principles, so you do not only lose fat. You also get stronger and better conditioned. Fat loss tracks usually get people leaner faster
Practice radical honesty. Assess those five factors as they are today, not as you wish they were. That habit alone prevents self-delusion, frustration, and avoidable injuries, and it points you toward the program that fits your life and your goals.
Stay Strong,
Geoff Neupert.