I am a just a huge fan of Kettlebell training. As a means to training your core, (the real one, the one that runs from your head to your toe). and as a means for training the often overlooked posterior chain, there is little that can compare. But one other area that kettlebells really stand out is in conditioning training. Often people find it hard to get some KB training into their busy training scheduled, particularly if they are inclined towards Strength or bodybuilding styles of training but by adding in just one KB exercise a day you can quickly become sufficient enough to tackle something like a whole Kettlebell program.
If you are not used to it, full on Kettlebell training can be very hard on the body and, THE CASTLE, is right up there with the toughest programs out there, despite it’s deceptively simple format.. So this in not a program for KB beginners. That said if you are a beginner don’t go running for the hills just yet. The CASTLE can be broken up and spread out over the week as an addition to your regular training with an aim, over a little time, to bringing it all together in it’s original single workout format. The weights and reps that are used can also be adjusted as you build your KB fitness and ability. This would be my recommendation for beginners or even for people with a lot of KB skills but who don’t train with, the great balls of death, too often.
There is a lot of nonsense out their about what weight Kettlebells men and women should be lifting; as if the size of their testicle’s and the strength of their pelvic floors was in some way dependent on the on the number on the side of the Bell. Even when i was learning to Teach KB’s i was told that a male over 70 kg should not be allowed to swing anything less than a 24 kg bell. Now i’m a fairly big lad and this was not a problem but later when i started to do a lot of heavy KB work in whole workout formats i tore some ligaments in my right hip and they took quite a while to heal. The problem was not the KB’s or my form; the problem was the muscle around my hips was not up to the usual sort of assault that the rest of my body was used to. So work on your hinge movement for a while if you are new to KB’s and don’t be afraid to go a little lighter for a while either. Big KB workouts like THE CASTLE are great for your whole body and are incredible fat burners and conditioners but they take a lot out of you and need to be worked up to rather than jumped into.
One of the easy things about learning THE CASTLE is that there are only 4 lifts to learn. The Swing, the Snatch, the Clean and the one handed swing. For the purpose of this program the version of the clean that we will be using will be from the dead position. It is my preferred KB clean style and gives the hinge muscles a slight rest-bite during the middle of this workout. The weights listed are my own so please feel free to alter them any way you like
100 Snatches x 24kg
This is not a timed exercise, so take as long as you like, and feel free to place the bell on the ground as often as you need to.
20 swings x 24 kg
15 swings x 28 kg
10 swings x 32 kg
5 Swings x 40 kg
Rest between weight changes should be kept to a minimum
20 cleans x 24 kg
16 cleans x 28 kg
14 cleans x 32 kg
18 swings x 24 kg
14 Swings x 28 kg
12 swings x 32 kg
6 swings x 40 kg
I really hope you enjoy THE CASTLE workout. And don’t forget to sign up for our news letter in the side bar of this article so that you don’t miss other Killer Kettlebell workouts in the coming months