Kettlebell lifting requires preparation much the same as any martial art. Simply picking up a heavy bell and snatching for time will result in injuries, frustration, and lost potential. To actualize one's potential with a given size of kettlebell requires some basic physical and mental preparation. Below is the progression that I used to comfortably snatch a 70 pound kettlebell for intervals.
Step 1: I built a foundation of basic posterior chain strength before lifting kettlebells at all. I deadlifted once per week on a 5x5 routine where I added 10 pounds in a wave that proceeded as follows: 185 pounds, 195 pounds, 205 pounds, 215 pounds, 195 pounds, 205 pounds, 215 pounds, 225 pounds, etc.
I followed this pattern until I reached 285 pounds for 5x5 with a goal of a double bodyweight 1 rep max (around 340 pounds, as of today). Theoretically, using a 1 rep max calculator, I was likely capable of the feat, but my gym membership expired the week after I hit 285 for 5x5.
Soon after, I volunteered for outdoor labor and found myself out of shape for lifting moderate loads over time. I decided to trade deadlifting for kettlebell endurance work to strengthen my heart and lungs for labor.
Step 2: Now confined to my home gym, I started swinging a 54 pound kettlebell for intervals twice per week in place of my deadlifting workout. I concurrently used a ketosis diet to chop off 20 pounds of fat and muscle. I worked up to 15:15 intervals of one armed kettlebell swings for 20 minutes, which equated to 400 total repetitions and resulted in overuse bruises on my left chest and bicep. I then progressed to 70 pound one armed swings for 30:30 intervals until I could maintain that cadence for 10 minutes.
By this time, my muscle mass had been entirely burned away, along with my fat. I was dismayed to find that the kettlebell snatch with 54 pounds was much more intense than the 70 pound swing, and that my lack of upper body musculature was severely limiting the amount of repetitions I could easily perform. I decided to start working on upper body stability, endurance, and strength in a more targeted way.
Step 3: I began lifting two 35 pound kettlebells for long cycle clean and jerks until I could perform 10 sets of 10 repetitions. This resulted in greater shoulder endurance, full body strength, and balance. I then progressed to lifting two 52.8 pound kettlebells in the same way, but harmed my spine due to consistently poor form owing to poor flexibility. I decided to revisit the single arm kettlebell snatch with 54 pounds to reduce spinal loads while maintaining my strength.
Step 4: At this time, I had started a new job and entered an obstacle race designed to test one's mettle. I used the single arm k-bell snatch with my 54 pound kettlebell for 15:15 intervals for 20 minutes and later 30:30 intervals for 10 minutes followed by brisk running for a post-workout cool down. The one armed snatch for 15-20 minutes was sufficient to prepare me for all the rigors of climbing, carrying, crawling, jumping, and balancing for nearly 2 hours.
Step 5: Now enamored with the one armed snatch, I bought a 70 pound kettlebell of my own to increase my strength in the lift. I worked up to 15:15 for 5 minutes and then joined a new martial arts school which makes extensive use of punching bag practice. I found my shoulders becoming prone to injury due to the extra physical demands from training, and decided to temporarily drop my snatch weight to 100 reps for time with 54 pounds once per week, or sub with 50 repetitions of the 70 pound clean and jerk on weeks when my shoulders are feeling fresh.
This progression shows just one way that strength can be built for kettlebell lifting as well as the variety of results possible from the use of ballistic movements like the one armed snatch, clean and jerk, and swing. Whether you wish to build the physique of a bodybuilder, powerlifter, or marathoner, the kettlebell can be a very useful stand alone tool. During this entire period, my only other training was basic calisthenics and the martial arts.
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