24 Sep Kettlebell Training For Fat Loss (Here’s The Secret)

Kettlebell Crossfit WorkoutWhether you’re beginner or advanced, it always comes back to the basics.

You know what I mean, the fundamentals.

I understand that people want to be “entertained” and do different things with exercise.

People want variety, I get it.

But, the problem with doing too many different things is that you lose focus on the goal (actually, there’s several problems with doing too much variety, but I’ll save that for later).

Let’s take the goal of fat loss.

We can probably agree that most of us want some degree of fat loss, right?

Well, should we be doing a lot of “stuff” or should we just focus on a few key things, the things that are most effective for the goal of fat loss?

You know the answer to that.

Fat loss has a lot to do with nutrition (obviously) and if the the nutrition isn’t properly addressed, fat loss just won’t happen, no matter how great the programming is.

But, in regards to training and programming, what’s the real secret to fat loss, specifically with kettlebells?

Here it is.

Keep it simple.  Ridiculously simple.

A simple programming approach is, by far, the best and I’ll give you some examples below.

It may not be super sexy or exciting, but the truth is, this is what works.

Here are some examples of programming for fat loss, just to give you some ideas.

These programs are built around the kettlebell swing and some other kettlebell fundamentals, like the turkish get up and goblet squat.

Let me tell you, the kettlebell swing is the ultimate fat loss fitness system.

Keep in mind that all of these program examples could be and should be adjusted with variables like weight, time, and volume to ensure a highly challenging training session, based on where your current fitness level is.

Again, these programs are effective for beginner through advanced.

That’s right, basic and fundamental programs are very effective regardless of exercise level or experience.

The key is to “scale” the program with the variables I just mentioned above (very important).

Here’s 5 simple, effective programs.

1-Swing Interval Session

  • 30 seconds of work: 30 seconds of rest for 10′ to start (this is approx 20 swings per set).
  • Each session increase number of rounds progressing up to 20 to 30.
  • After this you could a few other exercises, but probably don’t need to, to be honest.
  • Progress by increasing total time of the interval session (from 10′ to longer duration).

2-Swing Density Session

  • 10′, rest as needed, record the total number of reps.
  • To progress, work to build the number of reps within the 10′ time frame.
  • Then do get ups for 8-10′ alternating sides.
  • Amazing what this simple sessions does.

3-Descending Ladder Session

  • Ex. Swing 10 reps, then goblet squat 10 reps, then swing 9 reps, goblet squat 9 reps, then 8, then 7, etc. going down to 1.
  • This is very wicked little program that I do when I’m up for the task.
  • Very simple and very effective.  It’s a burner and one of my favorites.
  • You move fast and with minimal rest between swings and squats.

4-Conditioning circuit

  • Here’s the example, moving from exercise to exercise.
  • A1: Get ups, 2-3 on each side
  • A2: One hand swings (2×10, for 40 total)
  • A3:  Goblet squats x 10
  • A4:  Planks x 30-60 second hold

Rest 60-90 seconds between rounds and repeat for 5 rounds.

Again, simple and effective.

5-One Hand Swing Volume Session

  • One hand swings, 100 reps is goal, switching hands every 10 reps.
  • Do 3-4 rounds (300-400 total)
  • May do 3-5 turkish get ups to finish off and call it a day…

Programming like this, with proper nutrition, will work like a “laser focused approach” on the goal of fat loss.

There are tons of other simple programs like this for the same goal.

I thought it was important to de-mystify fat loss programming.

Who says exercise training has to be complicated?

Don’t overcomplicate programming and do all the “stuff.”

Keep it simple.

Use these training session examples to build your program, implementing and ‘scaling’ these concepts.

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2 Comments
  • Greg
    Posted at 11:18h, 26 September Reply

    Scott, thanks a lot for all the info you share with us! your podcasts, blogs, Facebook page are just fantastic!

    Have a short question: in the protocols above is that OK to use snatches instead of swings? Say, I went today for 4 rounds of 30 and 4 rounds of 20 snatches in about 12-13 mins; are there any dangers of high-rep work with snatches?

    Thanks!

    • Scott
      Posted at 08:42h, 28 September Reply

      Greg,
      No problem at all to substitute snatches for swings.
      Snatches and swings ar both outstanding for conditioning.
      High rep snatch work is fantastic, as long as the technique is solid.
      Yeah, the protocols are just examples of programming for FL, but can be adjusted based on skill level and current conditioning.
      Thanks for comments and feedback, appreciate!
      Best, Scott

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