🔔 Kettlebell Training

📋 Training Programs

🟢 Beginner Program (4 weeks, 3x/week)

Day 1: Swing 5×15, Goblet Squat 4×10, One-Arm Row 3×10/arm, Halo 3×8/side.

Day 2: Swing 5×20, Deadlift 4×10, Clean & Press 3×8/arm, Russian Twist 3×15/side.

Day 3: Swing 5×20, Lunge 3×10/leg, Turkish Get-Up 3×3/arm, Ab exercises 5 min.

🔵 Advanced Program (6 weeks)

4x per week. Add Snatch and double-kettlebell exercises. 5×5 Snatch, 4×8 Double Clean & Press, 4×10 Double Front Squat.

❓ FAQ

Is Kettlebell Suitable for Women?

Yes! Kettlebell workouts are great for women — they strengthen muscles, burn calories, and improve body shape. Start with 6–8 kg.

Which Kettlebell to Buy First?

For men, 16 kg; for women, 8–12 kg. One quality kettlebell is better than several cheap ones.

Can a Kettlebell Replace the Gym?

Partly. Kettlebell covers strength, cardio, and mobility. Maximum strength will require a barbell.