New to kettle, somes questions on my program!
Hey everyone!
I joined the cult! Thanks a lot for all your messages here.
I just started kettlebell training and I'm trying to build a simple program around the two bells I own: a 24kg and a 16kg. I'd love some feedback from people with more experience!
Background: 29M, I train BJJ and boxing 3x/week, plus occasional bootcamp and running. So I have a decent cardio base and I'm used to physical effort, but I'm new to structured kettlebell work specifically. I can press the 16kg comfortably both sides but I can't press the 24kg yet, especially with my left arm.
I'm aiming for 3 sessions a week (in the morning after wake up), with a simple/replicable program, I started to do :
Each round:
- Two-handed swing — 15 reps (24kg)
- Clean + Press — 5/side (16kg)
- Goblet squat — 10 reps (24kg)
- Bent-over row — 6/side (24kg)
I've done two sessions so far. The first was 4 rounds and felt manageable. Second session I pushed to 5 rounds in 25 minutes (starting a new round every 5 min) and it was a bit challenging but overall ok.
My questions:
- Is the exercise selection solid for a full-body program with just these two bells, or am I missing something important?
- How would you suggest progressing from here — adding reps, more rounds, tighter time constraints, or rotating in new movements?
- What's the best way to bridge the gap from 16kg to 24kg press? My left side is the bottleneck.
- With a fixed 24kg as my heaviest bell, how do I keep the goblet squat and row challenging once I outgrow them in terms of reps?
I'm not against buying a new bell in the following weeks if I stay consistent!
Thanks a lot for your time & help!