How do you avoid kettlebell training plateaus?

1 Vary your intensity

One of the simplest ways to avoid kettlebell training plateaus is to change the intensity of your workouts. Intensity refers to how hard you work, and it can be influenced by factors such as weight, speed, reps, sets, rest, and tempo. By varying these factors, you can create different stimuli for your muscles, cardiovascular system, and nervous system, and prevent adaptation and boredom. For example, you can try increasing the weight or speed of your kettlebell swings, doing more reps or sets of your kettlebell snatches, reducing the rest time between your kettlebell complexes, or changing the tempo of your kettlebell presses.

2 Mix up your movements

Another way to avoid kettlebell training plateaus is to mix up your movements. Movements refer to the types of exercises you do with your kettlebells, and they can target different muscle groups, joints, planes of motion, and skills. By mixing up your movements, you can challenge your body in new ways, improve your mobility and coordination, and avoid overuse injuries. For example, you can try adding some rotational or lateral exercises to your kettlebell routine, such as windmills, halos, or lateral lunges. You can also try some unconventional or advanced movements, such as Turkish get-ups, bottoms-up presses, or renegade rows.

3 Apply different methods

A third way to avoid kettlebell training plateaus is to apply different methods. Methods refer to the strategies or principles you use to structure your kettlebell workouts, and they can affect your goals, focus, and results. By applying different methods, you can add variety and challenge to your kettlebell training, and optimize your performance and recovery. For example, you can try using different methods such as circuit training, interval training, density training, or ladder training. You can also try applying some specific kettlebell methods, such as the Rite of Passage, the Simple and Sinister, or the Viking Warrior Conditioning.

4 Learn new skills

A fourth way to avoid kettlebell training plateaus is to learn new skills. Skills refer to the technical aspects of kettlebell training, such as form, technique, efficiency, and safety. By learning new skills, you can improve your kettlebell mastery, confidence, and enjoyment, and avoid injury and frustration. For example, you can try learning new skills such as the proper breathing, grip, and rack positions for kettlebell training. You can also try learning some complex or challenging skills, such as the snatch test, the clean and jerk, or the double kettlebell work.

5 Seek feedback and support

A fifth way to avoid kettlebell training plateaus is to seek feedback and support. Feedback and support refer to the sources of information and motivation that can help you improve your kettlebell training, such as coaches, trainers, peers, books, videos, or apps. By seeking feedback and support, you can get valuable insights, tips, and guidance for your kettlebell training, and overcome any obstacles or doubts that may hold you back. For example, you can try seeking feedback and support from a certified kettlebell instructor, a kettlebell training partner, a kettlebell online community, a kettlebell book or video, or a kettlebell app or tracker.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?