Three Minutes In Hell

Brutalize Your Workouts With Kettlebell Circuits

There is tough and then there is tough. Kettlebell training is tough. Anyone who has spent time performing kettlebell circuits knows the true meaning of endurance training. They also know what it’s like to feel one step closer to dying. On the up side, if they persevere they will develop the kind of endurance most athletes would give anything to acquire.

Kettlebell circuits are hard, fun and challenging. They can be done for repetition or time and can be done with one kettlebell or a variety of tools. Today we are going to look at two circuits. The first is a standard beginner circuit that emphasizes the importance of proper swing form. This is the standard introductory circuit that I use with my clients. The second circuit is a brutal little workout that one of the Agatsu Kettlebell Coaches (AKC) came up with. It’s a simple nasty little drill that will get your heart racing and your lungs jumping out of your chest. If you are new to circuit training and kettlebells stick with the first one for a while before attempting the second. For the brave and fit, jump into the second one and enjoy spending three minutes in hell.

Beginner Circuit: (You need one Kettlebell for this one)

Let’s do this one for time. Thirty seconds per exercise. One minute rest between sets. Try to do four sets like this.

• 30seconds -- Two Hand Swing
• 30seconds -- Around the Body Pass
• 30seconds -- One Arm Swing
• 30 seconds -- Around the Body Pass (other direction)
• 30 seconds -- One Arm Swing (other arm)
• 30 seconds -- Double bottoms Up Press.

As you play around with the above circuit you will get better at keeping the kettlebell moving and transitioning from exercise to exercise. Beginners will have little stalls (spots where they stop and readjust the kettlebell) during these transitions. Stopping like this makes you lose momentum and will hinder your performance. As you work on improving your conditioning you should also work on your transitions. Keep the kettlebell moving smoothly from exercise to exercise. Finding smooth ways to transition is fairly intuitive once you work these kinds of circuits for a little while. You will find the most economical way to keep the kettlebell on the move.

Advanced Circuit: (You need three Kettlebells (two 36lbs and one 55lbs) and guts)

Alright, are you ready for some fun? Set two kettlebells on the ground.  Walk about fifty feet and set a mark (put anything there to keep the spot marked off). Walk another fifty feet and place one kettlebell on the ground.

Ok, here comes the fun. This is a three minute circuit. Perform as much as you can of the following exercises in order until the time runs out. Rest a minute and start again. You are going for five sets.

Begin with ten double swings. As soon as you finish sprint to the middle and perform ten polymetric pushups. (When you push up your entire body should leave the ground at the same time and land at the same time) Run to the other kettlebell and perform 10 two hand swings. Now run back to the middle and perform ten deck squats (with a hop when you come up). Run back to the first station and start again.

There are no limits to the endless variety of kettlebell circuits you can create. Use your imagination and with a little trial and error you can keep your training fun and challenging. Try combining other tools like Indian clubs or sandbags into your circuits. Both of these training tools are excellent compliments to kettlebell training and can be used to create a very challenging circuit.

About The Author | Article Index

Kettlebell.com staff writer Shawn Mozen is the owner of Agatsu Inc. and editor of Canadian Kettlebell Magazine. As a full time coach Shawn offers training in a wide variety of areas of self-improvement, including strength & conditioning, self defense training and martial arts. Shawn can be contacted through his sites www.agatsu.com or www.canadiankettlebellmag.com

Click here to read more about Shawn Mozen and to read his other articles.