The ‘Golden Rule’ of Kettlebell Workout Design

Most folks seem to make one of two common mistakes when designing their kettlebell workouts:

1. They change their workouts up too much

On a quest to fight boredom, keep workouts ‘fresh’, and because they think it’s the right thing to do, they do a different kettlebell routine every time they work out.

2. They don’t change their workouts up enough

People are creatures of habit – so some folks will pick one routine and do it for a really long time … months, even years on end.

Both of these approaches are less than ideal. Change your workouts up too much and you can’t measure improvement – if you’re doing something different every time, it’s hard to see if you’re getting stronger in specific movements, if your conditioning levels are improving, etc.  Stick with the same routine too long and the principle of adaptation kicks in – your body becomes more efficient at particular movements, activities, and skills as time goes on, adapts to that specific stress, and the movement becomes easier to perform (and consequently less effective).

The solution?  Pick a solidly designed kettlebell workout routine.  Do it for four to six, maybe eight weeks – until it stops working – and move on to another one.  It’s the golden rule of kettlebell workout design – and it’s simple and effective.

Thanks for reading and talk soon -

Forest Vance, MS, CPT, RKC

P.S. Check out this (ever growing) list of 26 free kettlebell routines over at my kettlebell basics blog to get you started in designing your own kettlebell workout program:

26 Free Kettlebell Workout Routines

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