New Kettlebell Pro Grade Challenge

by Marianne  - May 25, 2010

Hi everyone,

I got myself a few pro grade kettlebells to work with.  I am hoping to perfect some of the more technical Kettlebell moves without changing my form depending on the size of the bell.  Obviously this was my first proper attempt at some of these exercises with the larger dimension, so please excuse any mistakes or awkwardness with my form. I will hopefully, in time, improve dramatically 🙂

The Workout

This workout consists of only 4 Kettlebell exercises and then 4 minutes body weight Tabata Training.  I then repeated this sequence again. In total the whole workout took about 20 minutes.  This was enough for me today as I was messing around with the KBs before I started filming. If you wish to have a longer workout, you only need to either add a few more rounds, or add extra exercises to the rounds.

The exercises for the Kettlebell section are:

  1. 2-Handed KB Swings x 40 reps (16kg)
  2. Single KB Cleans x 30 reps (15 reps each side) (12kg 1st round, 16kg 2nd round)
  3. Double Kettlebell Bent Over Rows (wide stance) x 20 reps (2 x 12kg)
  4. Single KB Overhead Squats x 10 reps (5 each side) (12kg)

I then set my Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort to perform the following body weight exercises:

  1. Skipping (high knees) x 2 sets
  2. Mountain Climbers x 2 sets (just to finish your hip flexors off)
  3. Skipping (Jacks) x 2 sets
  4. Skater Jumps x 2 sets

This workout was tough for me. I found the overhead squats the hardest, simply due to flexibility, I wish I was more supple!  Then, two rounds of Tabata LOL, well I needn’t say any more about that.

I hope to be back tomorrow with a new workout because on Thursday, I am singing at my friends wedding – eek I’m so nervous … rehersal is tonight, so wish me luck :/

See you tomorrow



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    1. Instantblue, thanks they were really hard – as you could tell from my very attractive facial expressions LOL I need to work on them too. Would love to be able to do I double overhead squat some day 🙂

  1. Do you recommend any stretches for the overhead squat? I tried them and thought the muscles in my side were gonna rip.

    1. Frank, the main stretch I can recommend for the overhead squat is to get a brush shaft or long stick of some sort, hold it wider than shoulder width apart and raise it above the head, then bring the arms back as far as you can until they are slightly behind the head. Then you can repeat this. This will increase chest and shoulder flexibility.

      As far a increasing the flexibility in the back and sides, I think you can just try without weight and then gradually increase. I’m sure there are other ways, but I would need to do a little research.

      Hope this helps

  2. Hi Marianne

    I love the competititon kettle bells – I actually think they are easier to handle. My husband thought my 8kg classic was heavier than the larger prograde 8kg, but I weighed them and they were exactly the same. It’s funny how light they feel compared to the classic style – perception is a funny thing.

  3. Low Pulls same as high pull but just a bit lower… waist height.
    I only use 8kg. Im not very strong yet.
    Cant wait to be as strong as u 🙂

    1. Thanks Suz, I might do high-pulls instead. You will progess quickly, I’m sure, never shy away for heavier bells if you have good form with the 8kg, you’ll surprise yourself 🙂

  4. I Previously wrote 10 x Turkish get up each side when it is actually 5 each side.
    Anyway – I completed it in 20min 21sec.
    Give it a go 🙂

    1. Hey Suz, Welcome to my blog 🙂 Will definitely give this a go, great workout. My TGU will slow me down I’m sure. What weight / weights did you use? Looks tough

  5. just discovered your blog and i love it!!!
    Im bout to do my kettlebell workout today.. Thought I’d share it with you…

    3Km run. Out and Bak Negative Split.


    50 x 2 Armed Swing
    25 x 1 arm Swing Left
    25 x 1 arm Swing Right
    25 x Low Pull Left
    25 x Low Pull Right
    25 x Clean Right
    25 x Clean Left
    25 x Clean and Press Left
    25 x Clean and Press Right
    25 x Snatch Left
    25 x Snatch Right
    10 x Turkish get up right
    10 x Turkish get up Left

    Im going to see if I can beat my old time

  6. Ah….thought you went to 40kg for a minute. I take it that the theory is that oversize makes you need to pay more attention to form? I’m not quite sure I understand how. (And good luck on the singing…not that I think you’ll need it.)

    1. Hi Ed, The theory is that since the pro grades are all the same size, then as you first learn a new exercise, you usually start lighter, then as you move up the weight (as your technique improves), you don’t need to adjust your stance or form. It means each rep is the same, no matter the weight.

      I wish the singing was over with, I don;t know why I agree to these things sometimes, I get so nervous 🙂

  7. Oh my, you kicked some kettlebell butt. I must say that looks like a tough workout. I’m glad you put some cleans in there. I have such a hard time with snatches, even with my 8 pound kb at home.

    I must ask what size is the new one you were using again? It looks huge.

    i wish i could jump rope, but i suck at it, therefore not sure about the tabata

    1. Tempest, It was a great workout today, so glad I got the pro grade, so comfy! They are all the same size, which is why they’re better because they all will sit in the same place regardless of their weight. Again the blues are 12kg and the yellow is 16kg.

      Keep at the snatches, you might be having problems because your KB is too light, believe it or not. Try a heavier one 🙂

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