Kettlebell Upper/Lower

Who this is for

You've been swinging kettlebells for at least three months. You own at least two bells of the same size (or are willing to). You want more focused work in each session, with the same minimalist setup and more output.

This program assumes a basic kettlebell vocabulary: swing, clean, press, front squat, snatch. If those are unfamiliar, run Kettlebell Full Body first.

Structure

Four days a week for 8 weeks: Upper A, Lower A, Upper B, Lower B.

• Upper A: Kettlebell Press 4×8-15, Kettlebell Alternating Row 4×8-15, Kettlebell Extended Range One-Arm Floor Press 3×8-15, Kettlebell Arnold Press 3×8-15.
• Lower A: Kettlebell Goblet Squat 4×8-15, Kettlebell Swing 4×10-20, Kettlebell One-Legged Deadlift 3×8-15, Kettlebell Front Squat 3×8-15, Kettlebell Sumo High Pull 3×8-15.
• Upper B: Kettlebell Double Push Press 4×8-15, Kettlebell Two-Arm Row 3×8-15, Kettlebell Alternating Press 3×8-15, Kettlebell Turkish Get-Up (Lunge style) 3×1-3.
• Lower B: Kettlebell Swing 4×10-20, Kettlebell Thruster 3×8-15, Kettlebell Pistol Squat 3×3-6, Kettlebell Turkish Get-Up (Squat style) 3×1-3.

Progression is double progression, mostly across 8-15 reps (swings 10-20, Turkish get-ups 1-3): once every set reaches the top of the range, the kettlebell goes up by 4 kg. A scheduled recovery week (deload) falls at week 8.

How to run it in Grain Gym

Use the bell that lets you finish the rep range. Single-sided work is done one side at a time. If the pistol squat or Turkish get-up is new to you, run Kettlebell Full Body first.

Notes

• The swing and the loaded patterns build conditioning as well as strength.
• Front squats and presses with two bells are humbling. The grip and breathing make them harder than the load suggests.
• This program assumes a basic kettlebell vocabulary. If those moves are unfamiliar, start with the full-body version.