Who doesn’t want to be an epic hero in a legendary saga? More than that, who doesn’t want to look like a legendary warrior before, after, and during their workouts? No one! But creating legendary kettlebell workouts requires more than simply thinking about being an epic hero, you need a special mix of a good routine, the right equipment, and of course, the right music. Use these steps to create as many legendary kettlebell workouts as you need!
Step #1: Programming Your Attack
You think those epic battle scenes in the Lord of the Rings just happened? No! They were orchestrated for the maximum impact, and that’s how your kettlebell workouts should be planned as well. At the Onnit Academy Certifications we emphasize the concept of balance in your training, this means utilizing the basic movement patterns (push, pull, squat, and hinge) to work each of your abilities (conditioning, strength, power, durability, and skill).
While going into the details of how to create an entire program to achieve specific results is intense (we have a 2-day advanced certification just for the kettlebell!), it is possible to use the basic principles to create quick, legendary kettlebell workouts. All you need to do is select your movements (see step #2), choose a workout scheme (see chart below), follow the workout outline (also below), and you’re set to go!
Sample Set Schemes
| FOCUS | TYPE | ROUNDS X REPS/WORK TIME | REST (EXERCISES/ROUNDS) | RECOMMENDED WEIGHT |
|---|---|---|---|---|
| DURABILITY | CIRCUIT | 3 ROUNDS X 90 SEC | NA/30SEC | LIGHT/NONE |
| SKILL | INTERVAL | 10 ROUNDS X 15 SEC | NA/45SEC | LIGHT/MODERATE |
| POWER | SINGLE | 20 ROUNDS X 1 REP | NA/60SEC | HEAVY |
| CONDITIONING | REPS ON TIME | 3 ROUNDS X 10 REPS ON 60 SEC | NA/NA | MODERATE |
| STRENGTH | SINGLE | 5 ROUNDS X 5 REPS | NA/60SEC | HEAVY |
Workout Outline
| WORKOUT SECTION | ESTIMATED TIME |
|---|---|
| Warm Up | 10min |
| Movement Preparation | 6min |
| Primary Work | 10-20min |
| Secondary Work | 10-30min |
| Cool Down/Compression | 5-10min |
Step #2: Selecting Your Kettlebell Exercises
Andrew Craig pulling the 20kg Cyclops Legend Bell with a 2.5″ Battle Rope.
Once you have the workout scheme, it’s time to select some exercises. Since we’re looking to create one-off epic kettlebell workouts, the easiest way to cover all the bases is to choose one exercise to hit each movement pattern. Again, the basic movement patterns are push, pull, squat, and hinge. To simplify things, I listed a a couple choices for each movement pattern below.
| KETTLEBELL EXERCISE | MOVEMENT PATTERN |
|---|---|
| 2-HAND SWING | HINGE |
| WINDMILL FROM GROUND | HINGE |
| GOBLET SQUAT | SQUAT |
| 2-HAND REVERSE LUNGE | SQUAT |
| 1-HAND STRICT PRESS | PUSH |
| PISTOL GRIP PRESS | PUSH |
| BALLISTIC ROW | PULL |
| SPLIT STANCE ROW | PULL |
Step #3: The Right Weapon for Your Epic Kettlebell Workouts
Andrew Craig performed a Palm Press with the 20kg Cyclops Legend Bell.
In reality, you could use any kettlebell for your kettlebell workouts, whether it’s a competition style, cast-iron, simple, or artistic, they all work. But, we’re not talking about just ANY kettlebell workout, we’re talking about making LEGENDARY kettlebell workouts. For that reason, I recommend Onnit’s Primal Bell or Legend Bell series, depending on what size you’re looking for.
When you watch epic movies, are you satisfied when the hero uses a crappy, small, plain-old battle ax? Or do you want him or her swinging the most badass, heavy, flaming, rage-fueled mother-f@$ker ever created? That’s what I thought. That’s what you get with Onnit’s artistic line of fully-functional kettlebells. They allow you to stare into the eye of the beast and smite it as you push your body to its limits. For epic kettlebell workouts, any old lump of metal won’t do, you need heavy, badass metal.
Step #4: Setting the Mood for Epic Kettlebell Workouts
If you ask most group kettlebell trainers (or any group trainer for that matter) what the most important aspect of generating the mood for a workout, they will reply with the same thing: the music. Anyone who has seen me workout knows what I think sets the mood: Audio Machine. Nothing beats the music created for epic films in terms of setting the stage for an epic kettlebell workout in my opinion. With that said, here are my top picks for your epic kettlebell workouts:
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