06-13-21 01:01 PM - Post#911051    

So recently a friend discovered kettlebells and is really enjoying them. Now he wants to include barbells as part of the workout plan. His idea is 1 week of kettlebell work, lets call it "Week A", and 1 week Barbell work, or "Week B". He asked me what I thought and to me it sounds like a good idea, except he was unsure what the workout would look like. I wasn't really sure either except I thought the barbell workout should come close to mimicking the kettlebell work. Meaning that if kettle bell day 1 , for example, was 5x5 double front squat, clean and press and swings, the barbell week day 1 would be similar, except swings I guess (some form of hinge???). It was just a thought but not sure its a good thought. Any ideas? Thanks

06-13-21 08:47 PM - Post#911053    

If we're taking 8-9 days off between certain types of workouts, I'd worry about constant soreness. That would certainly be a problem for me personally.

But A and B workouts in the same week, that sounds great. ABA one week, BAB the next. Double front squat, C&P, and swings. Deadlift, press or bench press, and chin-ups. That'd get anybody in shape.

06-14-21 02:57 AM - Post#911054    

What about just doing EES and swapping over from KBs to barbell every couple of weeks?

06-14-21 05:36 AM - Post#911055    

I'd do barbell session with a kettlebell finisher twice a week plus a standalone kettlebell session once or twice a week.

You can do a combined bodyweight and kettlebell warmup for every session. Think pushups, pullups, goblet squats, crawling, shoulder rolls on both sides, etc.

For the barbell session, focus on basic lifts - cleans, presses, squats, deadlifts, etc, with two to three sets of five with the working weight (70%-ish of 1RM). For the kettlebell finisher, try something like 10x10 swings every minute on the minute (EMOM) with a heavy kettlebell.

Throw in a loaded carry or two at the end of most sessions and maybe a little roadwork/hill sprints as well. You don't need much else...

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Kettlebell and Barbell workout
06-14-21 10:01 AM - Post#911065    

If his goals are strength/hypertrophy and conditioning/speed, he might be interested in something I plan to try later this month -- two workouts, both squat/hinge/push/pull. Workout A will be a powerbuilding (powerlifting-bodybulding combo) routine using barbells, dumbbells, and machines. Workout B will be a circuit (probably goblet squat, swing, seesaw press or pushup, alternate row or pullup) using kettlebells and bodyweight. My goals drive me toward ABA every week, but a two week ABA BAB would work nicely, too. I don't think giving each its own week would work as well, but then again, I've never tried doing things that way.

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Edited by AAnnunz on 06-14-21 12:36 PM. Reason for edit: No reason given.

06-15-21 05:38 AM - Post#911088    

Thanks everyone, great info as always! I'll pass on your suggestions to him

06-18-21 07:51 AM - Post#911167    

My suggestion would be a 5/3/1 -template. Start each day with a barbell exercise as a main lift for the day and follow that up with one or two kettlebell and/or bodyweight assistance exercises. For Example ("The Triumvirate"):

Day 1
- Press, 531
- KB Snatch
- Dips (or pushups)

Day 2
- Deadlift, 531
- Double kettlebell squat / Goblet Squat
- Ab exercise

Day 3
- Bench Press, 531
- KB Press
- Pullups

Day 4
- Squat, 531
- KB Swing
- Ab exercise

This can be done 3 or 4 times a week.

"My grandma Olga, a famous Finnish Powerlifter, once told me, 'Little one, take care of your gastrointestinal tract and it'll take care of you.' Then she struck me with some salted herring." - TC Luoma

Kettlebell and Barbell workout
06-18-21 10:09 AM - Post#911175    

• The Finn Said:

This is awesome! Forget my buddy, I’m going to use this! Lol... Thanks

Edited by JDII on 06-18-21 10:10 AM. Reason for edit: No reason given.

06-18-21 01:01 PM - Post#911180    

• The Finn Said:

Looks great. The ONLY thing I would fix is do pullups between sets of everything. Sets of 3-5.