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Kettlebell workout Minimum effective dose

Kettlebell workout – The minimum effective dose

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 Kettlebell workout Minimum effective dose Turkish Get Up

A kettlebell workout for strength and health designed for busy people.

20-30 minutes twice a week. This minimalist kettlebell workout is all you need and doesn’t get in the way of life.

Finding the time to exercise is hard!

You have a busy life. Full with work, family, friends and well-earned relaxation. Finding the time to exercise can be tough.

How often have you enthusiastically started a new fitness regime only to struggle and fail when life got in the way?

Back to the square one. No fitter. No healthier. And the gym or fitness class’s monthly direct debit quietly taking money out of your bank account.

Time for a new approach. No frills. No beach body promises.

Just the essential exercise needed. Enough to improve and maintain your health. And do it in the least amount of time.

Consistency builds health

Yo-yo exercising and yo-yo dieting are opposite sides of the same unhealthy coin.

A boom and bust training pattern is easy to fall into. A quick fix is attractive. But inevitably, the intensity of the regime is unsustainable.

Instead, consistency builds good health. Consistently exercising and consistently eating healthily – most of the time.

To be healthy you don’t need to train like an athlete. And anyway, you don’t have the time. The truth is, training for health is more tortoise than hare – steady progress over the long haul.


training for health is more tortoise than hare – steady progress over the long haul

Progress made by consistently and intelligently training in the time you have. Not exhausting yourself. But you need to do it week in, week out.

And it’s essential you train the natural human movement patterns. And work all the muscles involved.

Train smart and train consistently and you can get all the health benefits you need from a minimum effective dose of exercise.

Leaving you time to get on with your life.

The minimum effective dose

I first came across the term minimum effective dose sitting in a pharmacology lecture. It’s the lowest dose of a drug that produces a biological response.

Somehow, I’d missed the internet storm as Tim Ferris popularised the term in his book, The 4-hour body. Tim Ferris’s thinking is doing any more than the minimum effective dose is wasteful. Because the law of diminishing returns means any more effort isn’t matched by equal gains.


in health, the gulf between no exercise and consistent minimum effective dose is huge

Not quite true to the pharmacological origins of the term nor where I’m coming from. What I’m talking about is the lowest dose of the drug (exercise) that produces a biological response (strengthens and maintains your body). Yes, do more and you’ll get faster and greater gains. But do you have the time? If you don’t, the minimum effective dose is what you need to keep you healthy.

Because in health, the gulf between no exercise and a consistent minimum effective dose is huge.

But the training you choose determines the time it takes to achieve that dose. And no tool delivers a minimum effective dose in less time than a kettlebell.

The objectives of the minimum effective dose kettlebell workout

The kettlebell minimum effective dose is designed for busy people like you. The objectives are simple.

  • fewest sessions per week
  • shortest training time
  • consistent training
  • real health benefits

20-30 minutes twice a week is all you’ll need. And if you own a kettlebell, you don’t even need to leave the house.

And only three exercises. Enough to maintain and improve the essential physical attributes for an active lifestyle.

  • Good mobility
  • Strong legs and back
  • Cardiovascular capacity

The three exercises

The Turkish get-up, hardstyle swings and the goblet squat. They’re the foundation of kettlebell training. And to get the best results safely, think of them as skills, not exercises. Skills you need to learn and then practice mindfully.

A few sessions with an experienced instructor is a solid investment. Learning good technique from the outset will set you up for steady progress without injury.

Turkish Get-up

The Turkish get-up is the classic kettlebell movement flow. From the ground to standing and back down again with a kettlebell overhead. Or vice-versa if it takes your fancy!

Grey Cook, founder of Functional Movement Systems describes the get-up as loaded yoga. And that’s not a bad description.

It’s a full-body, mobility, balance, and stability exercise. The get-up unpicks the damage done by our seated lifestyle. And it restores proper shoulder function and overhead reach. Something we all need help with.

Learn more about the Turkish Get-up here

Hardstyle swings

Hardstyle swings are the centre of this kettlebell workout.

A ballistic hip hinge, the swing works all the muscles on the back of the body hard. And they’re the muscles that give your body its strength and power. A strong back and strong legs are the foundation of human movement and athletic health.

Swings give you the strength and cardiovascular capacity you need to enjoy an active life.

Learn more about the Hardstyle Swing here

Goblet squats

If swings are the centre goblet squats are the finisher. A deep, flat-footed squat is a natural human movement. Add weight and it’s a challenging grind.

Goblet squats maintain this natural movement and make it strong. They strengthen the thighs and arms and balance the posterior strength the swings develop.

Learn more about the Goblet Squat here

The Turkish get-up, the hardstyle swing and the goblet squat. It’s a powerful combination. And I didn’t invent it. The three foremost hardstyle kettlebell organisations StrongFirst, DragonDoor and StrengthMatters all combine them in some shape or form.

Swing set up Kettlebell workout Minimum effective dose

Kettlebell minimum effective dose – the workout

Twice a week with at least two days between each session.

Turkish Get-ups (7½ – 10 minutes)

5 get-ups with each arm

  • Perform your get-ups on alternating sides starting with your weaker side
  • A get-up is a steady, methodical movement pattern. You should take at least 30 seconds to complete one repetition
  • Pause between reps and refocus before continuing.

2 reps right and left unweighted (your warm-up)

3 reps right and left with a kettlebell. Choose a kettlebell you can comfortably hold overhead for a full minute.

Two-handed hardstyle swings (5 minutes)

5 x 10-20 two handed swings

  • Begin with a kettlebell you can swing for ten reps with good form
  • Aim for 5 x 10 swings per set to start with
  • Rest for as long as you need between sets
  • Progressively reduce your rest time until you can perform a set every minute for 5 minutes
  • Continue to perform a set every minute, but steadily increase the number of reps per set
  • When you can comfortably manage 5 x 20 swings in 5 minutes, it’s time for a heavier kettlebell

Goblet squat (5 minutes)

5sets x 5-10 reps

  • Use the same kettlebell as your swings
  • Start with 5×5 reps with as much rest between sets as you need
  • Gradually reduce your rest breaks until you’re can manage one set every minute
  • Continue to perform a set every minute, but bit by bit increase the number of reps per set to 10

Tweaking the workout

This kettlebell workout will deliver. If you train the minimum effective dose twice a week it will keep you strong and mobile for years to come. But…

Increasing the training frequency or time

You might have a week or two, or even a few months when you’ve more time to train. You could push for more strength, mobility or endurance gains.

So you could,

  • Increase training frequency to 3 times a week. Be sure you have at least one day off between sessions. If you have time for a fourth session, don’t. Instead, mix in some other light training, for example, jogging or jump rope.
  • Increase the number of sets you do of each exercise.
    • You can do up to 5 get-ups with a kettlebell on each side (maximum of 7 including the warm-ups). If you could comfortably do more it’s time for a heavier kettlebell
    • You can do up to 20 sets of 20 swings. High volume swings really boost your cardiovascular capacity and burn fat.
    • 5 sets of 10 goblet squats are enough. Instead of doing more, use a heavier kettlebell.

And when life gets busy and time gets short, drop back to the minimum effective dose and you’ll hold on to the gains you’ve made.

Adding Variety

And if you have the kettlebell skills you can add in variations to mix it up. You could add some presses to your get-up. Or you could swap two hand swings for one hand swings or even snatches or cleans. Or add in double and single rack squats instead of the goblet squat.

A last word before you pick up a kettlebell

Don’t overdo it. Feel free to do more if you have the time. Varying the amount you do each week is a positive choice. But keep your sessions short. Walk away energised, not exhausted. This is a kettlebell workout designed to keep you healthy and let you get on with your life.

But always get two short sessions in every week…

…consistency is the key to the kettlebell minimum effective dose.

If you want expert, fun and accessible coaching of the 3 exercises of the Kettlebell Minimum Effective Dose – check out our Beginners’ Kettlebell Class

Try a FREE Class
Ralph Brooks - Kettlebell Instructor - Edinburgh - Kettlebell Classes
Ralph Brooks

Hi, I’m Ralph

I’ve been training with kettlebells for 15 years and certified as a StrongFirst instructor in 2015. And I’ve been teaching kettlebells ever since.

Why StrongFirst? Because StrongFirst sets the standard for kettlebell instructor certification.

Kettlebells build the strength and mobility needed for life’s physical challenges. The essential fitness that’s vital for your long-term health and longevity.

I teach regular kettlebell classes in Edinburgh.

If you’re not local to Edinburgh, I can help you 1-2-1 online.

Follow Movement & Nutrition

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Summary
Kettlebell workout -short and effective - for people with busy lives
Article Name
Kettlebell workout -short and effective - for people with busy lives
Description
20-30 minutes twice a week. This minimalist kettlebell workout is all you need to build strength and health. And it doesn't get in the way of your busy life
Author
Ralph Brooks
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Movement & Nutrition
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Movement & Nutrition

Reader Interactions

Comments

  1. Brenda

    April 7, 2021 at 6:03 pm

    How can a person who cannot get up from the floor utilize this program. I cannot squat deeply. I must get healthy at 68. Help me, please.

    Reply
    • Ralph Brooks

      April 8, 2021 at 10:52 am

      Hi Brenda
      A lot of people in their sixties and seventies struggle with getting up from the floor, squatting and other movements. And jumping straight into a kettlebell program without first addressing any movement pattern limitations is not going to work.
      Instead, I’d recommend working with a coach who can help you with getting up and down from the floor safely and improve your squat depth. Working on these and other movement patterns will make you stronger and more mobile than you currently are. Only once you can move safely through the full range of motion required for a Turkish get-up or goblet squat is it time to add the weight of a kettlebell.
      At 68 a lot of progress can be made, but slowly and carefully is the only sustainable option. Older bodies take longer to recover from exercise and take more time to adapt to the demands placed on them. But consistent slow progress over time adds up. Today your goal might be to get down to the floor and back up again with help or support. In six months or a year, it may be to perform your first Turkish get up with a kettlebell.
      Whenever that day comes, the journey to reach that goal will have improved your physical health dramatically. Your stronger and more resilient body will be ready for a more challenging program. A program that maintains your hard-won progress and builds on it. Perhaps the kettlebell minimum effective dose or a variation of it adapted to suit your needs. A good coach will help you find the best option for you.

      Reply
  2. Divya

    April 29, 2021 at 6:39 pm

    Hi,
    Is there a video showing these 3 exercises? Could you please share the link? Thank you.

    Reply
    • Ralph Brooks

      April 30, 2021 at 10:15 am

      Hi Divya
      I’ve currently no videos on my site for the three exercises, but you’ll find these articles really helpful
      The Turkish Get-Up – a mobility exercise you can’t afford to ignore
      Hardstyle Swing – the best strength and conditioning exercise you can do
      The Kettlebell Goblet Squat – reclaim the mobility you were born with

      On Youtube I’d recommend these videos a starting point
      Turkish Get-Up
      Hardstyle Swing
      Goblet Squat

      Hope that Helps!

      Reply
  3. Ray

    July 3, 2021 at 10:29 am

    Hi,

    Thanks for this, very helpful.

    I live a sedentary life, working in front of the computer all day, 5’6″ and slightly overweight. I have access to only a 40lb kettlebell. Would you think that is sufficient weight for this workout for general fitness?

    Thanks,
    Ray

    Reply
    • Ralph Brooks

      July 3, 2021 at 2:38 pm

      Hey Ray

      Glad you found the article helpful. The short answer to your question – Yes. But first…

      It sounds like at the moment your not doing any significant exercise and are looking to start training with a kettlebell which is a great choice.

      If you’ve never lifted a kettlebell before 40lbs is going to be quite heavy (My guess is around a quarter to a fifth of your body weight.) Ideally, you’d start with a lighter kettlebell e.g. 12kg (26lbs) but if a 40lbs kettlebell is all you have, it can still work. But you must have the skills to use it safely. And be especially careful with the Turkish get-up – you don’t want to lose control of 40lbs of iron when it’s overhead.

      In the beginning you’ll have to keep the reps/sets quite low. Uncomfortably low if you have the mainstream gym mindset. Focus on a few reps done well. Perfect your technique and the progress will follow and you’ll end up a lot stronger and fitter (and injury-free) in the end. As a rough guide, if your technique starts to fade, it’s time to stop for the day.

      The minimum effective dose workout combined with a 40lb kettlebell will enough be to maintain your day to day fitness. Still, as you get fitter you may want to make it more challenging to keep progressing. Time to introduce some of the tweaks mentioned in the article and you can step it up a gear without needing to change kettlebells.

      Lastly, if I’m right and you’re new to kettlebells, then getting help from a qualified hardstyle kettlebell instructor will make a huge difference to your progress. A few lessons are a worthwhile investment. If you don’t have a local instructor, online is a good option.

      Good luck

      Ralph

      Reply
  4. Graham Dunn

    September 26, 2021 at 11:37 am

    A great wee workout here. I’m a huge fan of kettlebell workouts and this is among the best for complete fitness.
    I’m currently working from home. All I have is a pull up bar, 8kg and 16kg kettlebells and a 24kg Kettlebell with a broken handle.
    I can easily do the standard workout with a 16kg but I have varied the programme for my needs and available equipment.

    1 x 5 Turkish Get Up – 16kg – 1 min per side

    10x 10 Snatches -16kg – 30 secs per side

    10 x 5 Squats – 24kg – 1 min

    That’s 20 mins total if done back to back. That’s a lot of quality in a short amount of time. M.E.D. indeed!!!!

    This would is my hard programme. For scaling the workout I would do the following:

    I’ll throw in a few 8kg Get Ups at the start say sets 1 and 2.

    Snatches I’ll swap for One Handed Swings or do 10 Snatches every minute and really concentrate on form.

    Squats I’ll vary weight and reps accordingly.

    I mountain bike a lot so my body can get a beating sometimes. I like a lot of variety in Squats because of this. I can decide on the day to change it up. For instance Bodyweight, Sandbag, 8kg Kettlebell Jumping Squats etc.

    What I’m saying is this is a great workout if followed to the letter but with a little variation you would never get bored of the format!

    Also if you used this as a basis for the rest of your life you couldn’t go wrong!

    Reply
  5. Ray

    April 26, 2022 at 9:44 pm

    Hi Ralph,

    Thanks to this article and you, I’ve been introduced to kettlebells and this workout. I’ve been doing this for a few months now and have seen a dramatic increase in my energy levels, sleep patterns and stress levels. Thanks again!

    Now I just need to tune in my diet and remember not to overdo it, which I am guilty of and I appear to have an unforgiving body!

    A question – is this workout, with a 40lbs kettlebell, alongside brisk walking everyday sufficient cardio or does one need to introduce traditional cardio into the regime?

    Best Regards,
    Ray

    Reply
    • Ralph Brooks

      May 16, 2022 at 12:27 am

      Hi Ray

      Good to hear you’re experiencing the benefits of kettlebell training!

      Yes – a minimum effective dose style kettlebell workout 2-3 days a week and 20-30 minutes walking most days all the cardio you need for health. It’s an ideal combination that prepares you for a long and active life.

      If you enjoy cycling, running etc and want to include some in your training, you can. But you don’t need to add traditional cardio for the physical benefits.

      A more efficient way to build on your results would be to increase your kettlebell training volume. For example with an extra session per week or an extra 5 or 10 minutes added to your existing sessions. And to keep things interesting why not build on your kettlebell skills beyond the swing – get up – squat formula of the minimum effective dose?

      Good luck!

      Ralph

      Reply

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