How To Combine Kettlebell Exercises And Bodyweight

Kettlebell exercises and bodyweight exercises can be combined in the same workouts for faster results.
How do you add in your favorite bodyweight exercises with your KBs to ensure you’re actually making measurable progress instead of just smoking yourself?
Good question.
Here are 4 tips for how to get you started:
[1]  Pick the KB exercises you want to include
[2]  Pick the bodyweight exercises you want to include
[3]  Pick your frequency (2 to 5 times a week)
[4]  Remember, there’s an inverse correlation between frequency and volume –
… as volume increases, you’ll need more rest days to recover, so you can’t train as frequently.
Sometimes I’ll train the whole body in one session.
Other times I’ll use the ol’ “Push-Pull” template – pushing away from the body / pushing the body away from the ground with pulling toward the body / pulling the body away from the ground.
Pick a “Push” – like a Press or Handstand Push Ups.
Pick a “Pull” – like Pull Ups or Snatch.

Push Ups + Kettlebell Swings
Goblet Squats + Pull Ups
Chins Ups + Kettlebell Presses
Kettlebell Presses + Pull Ups
Kettlebell Swings + Parallel Dips
HSPUs + Kettlebell Swings
Kettlebell Presses + Pistols
OAPUs + Kettlebell Front Squats
… to name a few combinations.
Sure, you can do more than 2 exercises too.
Those were just to get your wheels turning.
And yes, of course, you can use multiple pairs in a workout program. Again, those are just ideas.
Over the last couple of decades I’ve found combining bodyweight and kettlebell exercises can inject “new life” into boring, dusty ol’ kettlebell workouts.
So, if you’re feeling “stuck” or just are looking for new training ideas, start adding in one or more of your favorite bodyweight exercises with your kettlebell training.

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Posted by Geoff Neupert

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