Build Strength and Power With This Complete Kettlebell Program

Use this 12-week kettlebell workout plan to build strength and power.

A kettlebell workout routine can be a great way to bring your strength and power to the next level. Kettlebells are typically used for shoulder strength, conditioning, thoracic spine strengthening and core training. However, they can also be used to increase your strength and power in ways that prevent some of the wear and tear that we see with barbells and dumbbells.

Kettlebells have several advantages when used for strength and power. First, their design helps put the shoulder in a better position when you lift them overhead. Second, like barbells and dumbbells you can increase the weight. Third, kettlebell movements require skill and coordination, which increases muscular recruitment and transfers to the playing field.

RELATED: 5 Best Kettlebell Exercises to Build Explosive Power

This article outlines a kettlebell workout routine that will increase your strength and power. The program is divided into three four-week phases. The first phase builds your foundation and teaches you the exercises. The second phase ramps up your strength and power. The last phase peaks your strength and power development.

Weeks 1-4

Day 1

  • Two-Handed Kettlebell Swings: 3x8-12
  • Goblet Squats: 3x8-12
  • Kettlebell Romanian Deadlifts: 3x8-12
  • Push-Ups (hands gripping kettlebells): 3xMax
  • Prone Kettlebell Rows: 3x8-12 each arm
  • Standing Kettlebell Press: 3x8-12 each arm

Day 2

  • Kettlebell Snatch: 3x6-10 each arm
  • Kettlebell Clean: 3x6-10 each arm
  • Kettlebell Push Jerk: 3x6-10 each arm

Day 3

Off

Day 4

  • One-Handed Kettlebell Swings: 3x8-12 each arm
  • Kettlebell Overhead Lunges: 3x12-15 each leg
  • Kettlebell Step-Ups (hold the kettlebells at your sides): 3x12-15 each leg
  • Single-Leg Squats: 3x12-15 each leg
  • Kettlebell Deadlifts: 3x12-15
  • Kettlebell Single-Leg Romanian Deadlifts: 3x12-15 each leg

Day 5

  • Kettlebell Overhead Squats: 3x6-10 each arm
  • Dips: 3x12-15
  • Pull-Ups: 3x12-15
  • Kettlebell Bentover Rows: 3x12-15
  • Kettlebell Clean + Press: 3x3+12-15

Weeks 5-8

Day 1

  • Two-Handed Kettlebell Swings: 3x4-8
  • Goblet Squats: 3x4-8
  • Kettlebell Romanian Deadlifts: 3x4-8
  • Push-Ups (hands gripping kettlebells): 3xMax
  • Prone Kettlebell Rows: 3x4-8 each arm
  • Standing Kettlebell Press: 3x4-8 each arm

Day 2

  • Kettlebell Snatch: 3x3-6 each arm
  • Kettlebell Clean: 3x3-6 each arm
  • Kettlebell Power Jerk: 3x3-6 each arm

Day 3

Off

Day 4

  • One-Handed Kettlebell Swings: 3x6-10 each arm
  • Kettlebell Overhead Kunges: 3x8-12 each leg
  • Kettlebell StepUups (hold the kettlebells at your sides): 3x8-12 each leg
  • Single-Leg Squats: 3x8-12 each leg
  • Kettlebell Deadlifts: 3x8-12
  • Kettlebell Single-Leg Romanian Deadlifts: 3x8-12 each leg

Day 5

  • Kettlebell Overhead Squats: 3x4-8 each arm
  • Dips: 3x8-12
  • Pull-Ups: 3x8-12
  • Kettlebell Bentover Rows: 3x8-12
  • Kettlebell Clean + Press: 3x3+8-12

Weeks 9-12

Day 1

  • Complex: Two-Handed Kettlebell Swings and Standing Long Jump: 3x4-8+5 jumps
  • Complex: Goblet Squats and Vertical Jump: 3x3-6+5 jumps
  • Complex: Kettlebell Romanian Deadlifts and Front Medicine Ball Toss: 3x4-8+5 throws
  • Complex: Standing Kettlebell Press and Medicine Ball Wall Toss: 3x4-8+5 throws
  • Superset: Push-Ups (hands gripping kettlebells) and Prone Kettlebell Rows: 3xMax+4-8 on each arm

Day 2

Off

Day 3

  • Complex: Kettlebell Snatch and Hurdle Hops: 3x3-6 each arm + 10 hops
  • Complex: Kettlebell Front Squat and Kettlebell Clean: 3x6-10+3-6 each arm
  • Kettlebell Split Jerk: 3x3-6 each arm

Day 4

Off

Day 5

  • Kettlebell Two-Handed Swings: 3x3-6
  • Complex: Kettlebell Overhead Lunges and Split Squat Jumps: 3x4-8 each side+5 jumps each side
  • Complex: Kettlebell Romanian Deadlift and Kettlebell High Pull: 3x4-8+4-8
  • Superset: Dips and Pull-ups: 3xMax on each

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Topics: KETTLEBELL EXERCISES | WORKOUTS | POWER | CLEAN | PRESS | DUMBBELLS | MEDICINE BALL | SNATCH | KETTLEBELL | KETTLEBELL WORKOUT