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Train smart
Every rep is a deposit. Show up, stack them, watch what compounds.
Kettlebells deliver strength, power, and conditioning in one tool - if you respect the technique and stay consistent. Train smart, pick the right bell, and let the reps add up.
Quick wins
- 01Train 3 - 5 days a week. Less than 3 stalls progress, more than 5 burns most people out.
- 02Warm up for 5 minutes every session - hips, shoulders, t-spine. Cold muscles snap.
- 03Train on a stable, non-slip surface with clear space overhead for presses and snatches.
- 04Form first, weight second. A clean swing with 12 kg beats a sloppy one with 24 kg every time.
- 05Progress weight only when form holds for every rep - not just the first one.
- 06Picking your first bell: most women start at 8 - 12 kg (18 - 26 lb), most men at 12 - 16 kg (26 - 35 lb).
- 07Active lifters can swing 16 - 20 kg (women) or 20 - 24 kg (men). Use a lighter bell for presses, get-ups, and complex flows than for swings.
- 08Mix patterns weekly: hinge (swings), squat (goblets), press, pull (rows), carry. That's the full menu.
- 09Track your reps and bell weight. Progress without numbers is a guess.