Kettlebell Circuit Training

Kettlebell Circuit Training

Kettlebells lend themselves very well to circuit training.

Put a kettlebell or 2 in front of you, swing them, go sprint, walk back, snatch them, sprint, bear crawl back, press them, sprint, jog back, turkish get up with a kettlebell....... and so on and so on.....and you've devised a really simple and really effective kettlebell circuit that will send your GPP through the roof.

As a general rule for any circuit I use the following time scheduling.

Choose between 6-10 exercise (try to follow a format which allows rest for body part between exercises)
i.e
Single kettlebell squat, kettlebell press, turkish get up, kettlebell snatch
Don't forget it's also ok to put bodyweight exercises in the mix.

20-20-20 (20sec on 20 seconds off) for 3 sets (20-20-20) with 3 mins between sets
20-30-20 (30sec on 30 seconds off) for 3 sets (20-30-20) with 3 mins between sets
20-20-30-20
20-30-30-20
20-30-30-30

At this point you could introduce shorter recovery periods for a month and then active recovery such as running, short sprints, step or hill runs.

Just make sure you start off light and build up the intensity gradually over a period of weeks and months. This type of circuit could be performed twice weekly depending on the fitness requirements of your sport. Or if your sport demands more technical ability then once weekly in the off season would suffice.

As a great example of what can be done as a stand alone kettlebell circuit training session check out this video of Nick Jasken performing a medley of kettlebell exercises.

Very impressive video with some really good music.




For extra info check out Outdoor Circuits from Kettlebells.org.uk for extra reading


Kettlebell Circuit Training