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BACK TO THE BASICS - THE SUPER 6

The basics always work. Always have, always will. No matter which methods of training you choose to follow—whether it be barbells, bodyweight, sandbags, strongman, odd object lifting, kettlebells, or any other form of training—your workouts should always center around basic exercises. Not only are the basics the most productive, but they also give you the most bang for your buck making it the most efficient way to train. With Kettlebells, there are a host of movements to choose from and some people even invent their own while they workout, but the focus of this article is on the 6 basic Kettlebell movements which are taught to instructors at RKC. I’ll dive into some great secondary Kettlebell movements in another article, but for now let’s stick to The Super 6.

One of the beauties of Kettlebell lifting is the endless variety this chunk of iron offers. With a little creativity, the possibilities are endless and you can create numerous workout options from these 6 movements to torture yourself or your victims should you be a Kettlebell instructor. Listed below are the 6 basic Kettlebell exercises and their different variations to choose from when putting your workout together. By implementing these 6 exercises into your training regimen you will have developed a balanced routine that will work the body from head to toe.

The Super Six:

1. The Kettlebell Swing

• 2 Hand Kettlebell Swing
  
• 1 Hand Kettlebell Swing
  
• 1 Kettlebell Hand-to-Hand Swing or Alternating Swing
  
• 2 Kettlebell Swing
  

2. Kettlebell Clean

• 1 Kettlebell Clean
  
• 2 Kettlebell Clean
  
• 2 Kettlebell Alternating Clean
  

3. Kettlebell Press

• 1 Kettlebell Press
  
• 1 Kettlebell Push Press
  
• 1 Kettlebell Jerk
  
• 1 Kettlebell Sots Press
  
• 2 Kettlebell Press
  
• 2 Kettlebell Push Press
  
• 2 Kettlebell Jerk
  
• 2 Kettlebell Sots Press
  
• 2 Kettlebell Sea-Saw Press
  

4. Kettlebell Squat

• Goblet Squat
  
• 1 Leg Squat (i.e. The Pistol)
  
• 1 Kettlebell Jerk
  
• 1 Kettlebell Front Squat
  
• 1 Kettlebell Overhead Squat
  
• 2 Kettlebell Front Squat
  
• 2 Kettlebell Overhead Squat
  

5. Kettlebell Snatch

• 1 Kettlebell Snatch
  
• 2 Kettlebell Snatch
  

6. Turkish Get-up

• Full Get-up
  
• Half Get-up
  

 

As far as arranging The Super 6 into a workout, below are two options for a beginner and intermediate—a 2 day/week and 3 day/week approach. If you are a beginner I’d encourage you to become proficient in the single Kettlebell movements before you move to the intermediate routines which feature double Kettlebell movements. I’ve also excluded the Kettlebell snatch and full Turkish Get-up from the beginner routines. Practice the mechanics of the Kettlebell swing and half Turkish Get-up before you move to the snatch and full Turkish Get-up, which are included in the intermediate workouts. I added in 3 basic bodyweight exercises to balance out the routine. I’ve found Kettlebells and bodyweight exercises to be perfect compliments in a routine. I have also listed a rep range in each exercise and here is what I would suggest. For week 1, you would perform 5 reps in each exercise and the second week you would attempt 6 reps on each exercise…and so forth essentially adding 1 rep each week all the way to 10 reps on each exercise. Once you can safely perform 10 reps on each exercise, move up to the next Kettlebell size and start back at 5 reps. This will give your body time to gradually adjust while still applying the principal of progression.

 

Beginner Routine

 

Workout 1

• 1A. 1 Kettlebell Clean R, L (2-3 sets x 5-10 reps)
  
• 1B. 1 Kettlebell Press R, L (2-3 sets x 5-10 reps)
  

Perform one set of 1A on the right and left sides then rest 1 minute. After 1 minute, perform one set of 1B on the right and left sides then rest 1 minute. Then repeat this work/rest pattern starting back at 1A. Complete 2-3 sets of each exercise.

 

• 2A. Goblet Squat (2-3 sets of 5-10 reps)
  
• 2B. 2 Hand Kettlebell Swing (2-3 sets of 5-10 reps)
  

Perform one set of 2A then rest 1 minute. After 1 minute, perform one set of 2B then rest 1 minute. Then repeat this work/rest pattern starting back at 2A. Complete 2-3 sets of each exercise.

 

• 3A. Half Turkish Get-up R,L (2 sets of 3-5 reps)
  

Perform 3-5 reps of the half TGU on the right side then rest 1 minute. After 1 minute, perform 3-5 reps of the half TGU on the left side then rest 1 minute. Repeat this work/rest pattern for another set on each side. Be conservative and start off with 3 reps. Add reps as your conditioning and comfort level with the movement improve.

 

Workout 2

• 1A. 1 Kettlebell Clean & Press R, L (2-3 sets x 5-10 reps)
  
• 1B. Pull-ups (2-3 sets x 5-10 reps)
  

Perform one set of 1A on the right and left sides then rest 1 minute. After 1 minute, perform one set of 1B then rest 1 minute. Then repeat this work/rest pattern starting back at 1A. Complete 2-3 sets of each exercise.

 

• 2A. 1 Kettlebell Rack Squat R,L (2-3 sets of 5-10 reps)
  
• 2B. 1 Kettlebell Swing R,L (2-3 sets of 5-10 reps)
  

Perform one set of 2A on the right and left sides then rest 1 minute. After 1 minute, perform one set of 2B on the right and left sides then rest 1 minute. Then repeat this work/rest pattern starting back at 2A. Complete 2-3 sets of each exercise.

 

• 3A. Pushups (2-3 sets of max reps)
  
• 3B. Plank (2-3 sets of 30sec-1min)
  

Perform a set of 3A and stop 1-2 reps short of absolute failure then rest 1 minute. Perform a set of 3B and hold the plank for 30 seconds to 1 minute then rest 1 minute. Repeat this work/rest pattern for another 2 sets on each side. Add reps to your pushups and time to your plank as your conditioning improves.

 

2 Day/Week Approach

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
2	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
3	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
4	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF

 

 

3 Day/Week Approach

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	WORKOUT 1	OFF	WORKOUT 2	OFF	WORKOUT 1	OFF	OFF
2	WORKOUT 2	OFF	WORKOUT 1	OFF	WORKOUT 2	OFF	OFF
3	WORKOUT 1	OFF	WORKOUT 2	OFF	WORKOUT 1	OFF	OFF
4	WORKOUT 2	OFF	WORKOUT 1	OFF	WORKOUT 2	OFF	OFF

 

 

Intermediate Routine

 

Workout 1

• 1A. 2 Kettlebell Clean (3 sets x 5-10 reps)
  
• 1B. 2 Kettlebell Press (3 sets x 5-10 reps)
  

Perform one set of 1A then rest 1 minute. After 1 minute, perform one set of 1B then rest 1 minute. Then repeat this work/rest pattern starting back at 1A. Complete 3 sets of each exercise.

 

• 2A. 2 Kettlebell Front Squat (3 sets of 5-10 reps)
  
• 2B. 2 Kettlebell Swing (3 sets of 5-10 reps)
  

Perform one set of 2A then rest 1 minute. After 1 minute, perform one set of 2B then rest 1 minute. Then repeat this work/rest pattern starting back at 2A. Complete 3 sets of each exercise.

 

• 3A. Turkish Get-up R,L (2 sets of 3-5 reps)
  

Perform 3-5 reps of the TGU on the right side then rest 1 minute. After 1 minute, perform 3-5 reps of the half TGU on the left side then rest 1 minute. Repeat this work/rest pattern for another set on each side. Be conservative and start off with 3 reps. Add reps as your conditioning and comfort level with the movement improve.

 

Workout 2

• 1A. 2 Kettlebell See Saw Press (3 sets x 5-10 reps)
  
• 1B. Weighted Pull-ups (3 sets x 5-10 reps)
  

Perform one set of 1A then rest 1 minute. After 1 minute, perform one set of 1B then rest 1 minute. Then repeat this work/rest pattern starting back at 1A. Complete 3 sets of each exercise.

 

• 2A. 1 Kettlebell Snatch R,L (3 sets of 5-10 reps)
  
• 2B. Pushups (3 sets of max reps)
  

Perform one set of 2A on the right and left sides then rest 1 minute. After 1 minute, Perform a set of 2B and stop 1-2 reps short of absolute failure then rest 1 minute. Then repeat this work/rest pattern starting back at 2A. Complete 3 sets of each exercise.

 

• 3A. Plank (3 sets of 30sec-1min)
  

Perform a set of 3A and hold the plank for 30 seconds to 1 minute then rest 1 minute. Repeat this work/rest pattern for 2 more sets. Add time to your plank as your conditioning improves.

 

2 Day/Week Approach

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
2	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
3	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF
4	WORKOUT 1	OFF	OFF	WORKOUT 2	OFF	OFF	OFF

 

 

3 Day/Week Approach

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	WORKOUT 1	OFF	WORKOUT 2	OFF	WORKOUT 1	OFF	OFF
2	WORKOUT 2	OFF	WORKOUT 1	OFF	WORKOUT 2	OFF	OFF
3	WORKOUT 1	OFF	WORKOUT 2	OFF	WORKOUT 1	OFF	OFF
4	WORKOUT 2	OFF	WORKOUT 1	OFF	WORKOUT 2	OFF	OFF