Fit Tip Fridays: #54

The 4-Week Kettlebell Program

December 30, 2022

Fit Tip Friday #54

💪Plans and Programs

Welcome to this week's Fit Tip Friday! This will be a shorter newsletter. I hope everyone had a great Christmas, and I wish everyone a Happy New Year!The LF programs are now available on the LF Hub for free. 

Use these programs to start applying stewardship, learning skills, and building strength for the glory of God. Just remember to start. ➡️And I'm excited to announce that there is now a 4-Week Kettlebell Program out there on the Hub. I put together version 1.0 of this program this past summer, but recently made some modifications and enhancements. Enjoy version 2.0!

  • Equipment: One 16kg kettlebell to start

  • Duration: 4 weeks

  • Workouts: 3x a week

  • Goal: Develop muscular endurance and start learning some of the KB movements

  • Movements used: KB Swings, Push-Ups, KB Goblet Squats, KB Rows & KB Marches

  • Additional Tips: I provided recommendations on how to scale this into a 8-week program.

The kettlebell takes the free-weight benefits of dumbbell training, blends it with the power movements of barbell training, and the mighty mix of the two takes up no more space than a small corner of your home. It's a powerful exercise modality, and ideal for those looking to build strength at home. 

📃Resources

Here are some of my favorite finds from the last few weeks. 

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Exercise Program Design Fundamentals, Part Two (Dan John)Dan John breaks down the key movement categories (push, pull, hinge, squat, loaded carry, everything else). Dan is truly the expert in this space, and I couldn't believe how much value he provides in this article. Here's his quote on the KB Swings, which is a staple in the LF 4-Week Kettlebell program:"Swings are the most under-appreciated move in life, in sport and in the gym. Yet, many people feel back pain when trying to do them.The reason why swings hurt people's backs is because they are not doing them correctly. They bend their knees too much and try to squat the weight.Bending the knees on the swing causes the kettlebell to go too low, which then directs all the force to the lower back. If swings are hurting your back, ensure that you have maximum hip movement and minimal knee bend" 

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MyFitnessPalI have shared this resource in the past, but for those who are new or who are unfamiliar with this resource, MyFitnessPal is a very helpful app you can use to track your macronutrient intake throughout the day. 

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