Only ONE Kettlebell BEGINNER Program

[@Ultra_running]

Really good advice, starting out low and slow and progressing over the 3 months. This means less chance of injury and good solid progress. 👊🏻

[@Thekettlebelldude]

@@Ultra_running I really appreciate your insight. I’ve seen to many people try too much too soon and rack up injuries. Thanks again and God bless bless 🙏🏼

[@robertthompsonii6657]

Hey Aaron! This is great! Thank you very much for doing this for me.

[@Thekettlebelldude]

@@robertthompsonii6657 No problems Robert. Take a look at the program. Please feel free to ask any questions and I’ll be more than happy to explain and adjust what need to be adjusted. God bless 🙏🏼

[@N.E.A.H.ChillPraiseLofi]

I’m going to use this training today Coach

[@Thekettlebelldude]

@@N.E.A.H.ChillPraiseLofi Yes please make sure you test your baseline for each exercise first. Let me know if you need modifications. God bless.

[@diegocouto4384]

Great video bro!!! Watching from Brazil.

[@Thekettlebelldude]

@@diegocouto4384 Brazil!!🇧🇷 Welcome brother. I’m glad you enjoyed it and please let me know if you have any questions that I can help you with.

[@truexhammertruex8559]

Thank you very much! You did an awesome job explaining everything! This will really help my workouts.

[@Thekettlebelldude]

@@truexhammertruex8559 My pleasure. If you have more equipment, you can definitely throw in different exercises. Let me know if you have any questions and I’ll be more than happy to answer.

[@truexhammertruex8559]

@@Thekettlebelldude I was wondering if you have already created a video for functional kettlebell core workout. Sorry if this is a redundant question, I'm new to your channel. thanks in advance and have a great day!

[@Thekettlebelldude]

@ I did make a video on some great core exercises I’m using a KB, I would be happy to make another. Do you have any goal in mind? Are you working towards something particular?

[@truexhammertruex8559]

That would be awesome. I'm not looking for six-pack abs, lol. I'm just trying to build a stronger core to protect my spine, and I'm very new to the kettlebell. I would really appreciate the advice. I will also go through more of your videos to continue to learn. Thanks again!

[@Thekettlebelldude]

@@truexhammertruex8559 Great goal to have. I have had the same mindset for almost 2 decades. I’d be happy to help ya out. I’ll get started on the video. What equipment do you have?

[@improvingISAAC]

Excited to watch this today! Thanks coach =)

[@Thekettlebelldude]

Issac, I just uploaded a new video for you. It’s called “Low Impact KB training for a 5k.” I hope it helps you with your goal. If you have any comments please comments on that video so I can keep track. God bless.

[@improvingISAAC]

@ Yay! Thank you I will watch it right now =)

[@Thekettlebelldude]

@ Awesome! Just remember on off days feel free to do some 2 cycling, or anything else you can get to.

[@Thekettlebelldude]

My pleasure Issac. I know you had goals to run 3 miles. I would like to make a video specifically for you as well. Can you elaborate on your goals and equipment available and I’ll work on the program this week.

[@improvingISAAC]

That would be fantastic! Your teaching style in this video was the best I have seen in a long time! So firstly I had a spinal fusion in 2012, I don’t think it inhibits me much at this point for lifting things, but that good to inform you of. I have yet to do anything very heavy, so as I progress my back could become a different beast to handle. I can currently slow jog 1 mile right now and I come home completely spent. I feel like 3 miles is a great goal for me to get to where I can run it casually and build to running that distance twice a week. I have done a bit of kettlebell work this year, mostly consisting of goblet squats, rows, some swings, and recently I have done some clean and press as I have been trying the ABC. I have 2 adjustable kettlebells from bells of steel that go from 12-20KG (I can increase in .5KG increments so there is plenty of progression to be made). I have been working with 12KG since my overhead press is my weak point, but I need to retest this and potentially go up in weight. I bought some extra plates to go in the bells so when I get those I will be able to take them to 30KG and I will be set for a while. I would say my goals would be to build up to 20kg presses. I have pretty harsh winters, so I don’t expect a ton of running to be done, but I enjoy walks and rucking. I have some dumbbells up to 35lbs, a jumprope, adjustable bench, a 50lbs sandbag, ab wheel, an exercise bike and I hope to get a pull up station built soon with gymnastic rings as well. I of course am preferring kettlebells right now and that’s my focus, but if you feel like including anything with those other tools, go ahead. I turn 30 this week so I have been creating goals around this upcoming birth year. I would love hearing some advice from you on how to format programs long term. I was initially thinking to do ABC for a while, but Dan John doesn’t recommend doing it as often as I was initially planning to do. I am 6’2, 207lbs and my goal for this next year is to get to around 190lbs. I am pretty good at sticking to things I set my mind to, so go hard on me please. I recently came off a 2 month carnivore diet and lost 30lbs from that, so I know mentally I can handle a strict diet if I can pin point the priorities there. I struggle to get enough protein so I know that’s a good place to start. I’m going to try and drink 1 gallon each day, intermittent fasting and I can avoid sugar pretty easily since I don’t have really have a sweet tooth. I would say I have never really pushed myself that hard with fitness, so I don’t know how hard to go when I’m working out. I like your explanation of building the ladder workouts so I will need to test my baseline on whatever exercises you recommend. I am going to say that I think anything you suggest I want to try and start with the 16KG bells. I like doing something active 6 days a week, so if you recommend a 3 day workout I will most likely fill in the other days with running/walking or other activities for my goals. Sorry for the long information dump, hope that gives you an idea of where I am at =)

[@Thekettlebelldude]

@@improvingISAAC Absolutely amazing! First of all, I am thankful for you brother. I’m excited to hear your progress and willingness to take your training further. I have and currently deal with major back issues from the military, so I understand your position and why I have gravitated toward KBs as well. I’m glad you gave me this info. As a coach I operate better with more information. I’ll get to work on your specific program this week, and follow up. God bless Isaac 💪🏼💪🏼💪🏼💪🏼

[@improvingISAAC]

@I’m stoked! Thanks so much, this means more to me than you could know. Most people wouldn’t take the time to do something as kind and generous as you are doing. It only takes one kind gesture to get the ball rolling and for me this truly feels like that. I’m so excited I’m swinging bells right now haha. Have a great day! Keep up the amazing work you have been doing. 🙏 🙏

[@Thekettlebelldude]

@ My pleasure Issac! I know you are going to surpass your goals. I’m more than happy to do this for someone like you. You have heart man. God bless you and I’ll let you when your video is up. 💪🏼

[@EbonySade1]

Hey Coach Aaron. What do you suggest as a starting weight for these exercises? When do you know you are ready to go heavier?

[@Thekettlebelldude]

@@EbonySade1 absolutely great question. If you only has one kettlebell to work with (which dictates the starting weight), then modifications of these exercises would be needed if the kettlebell is too heavy. If you have an adjustable kettlebell then I would recommend being able to do a clean 10-12 reps with the weight for each exercise. Other wise, make sure you test yourself first to establish a baseline. After 3 months, retest. If you feel the weight is too light (easily rep out 20 reps) then either go up a bell and start over, or make the exercise harder (pauses, add instability, add bands, etc.) I hope this helps and God bless you 🙏🏼🙏🏼

[@EbonySade1]

@@Thekettlebelldudethank you Coach Aaron. But how would testing and retesting work. How would you set it up

[@Thekettlebelldude]

@ You are more than welcome! 🙏🏼