Kettlebell Starter Blueprint — your first four weeks
A practical field guide: what to practice, how often, and what “good enough” technique looks like before you add load or complexity. Built for one kettlebell, minimal equipment, and people who prefer clear structure over noise.
Download
Enter your email to receive the PDF link. This is how we keep the lights on while still giving away the map — no tricks after the gate.
Your download is ready
We also sent a plain-text email with the same link — check spam if nothing arrives in a minute.
What is inside
Week 1 biases the hinge and dead-stop swings so your back stops “mystery talking” to you. Week 2 introduces continuous swings and simple carries so your grip and posture earn their keep. Week 3 adds a careful press line and get-up homework at a weight that keeps your shoulder honest. Week 4 consolidates and tests crispness — not exhaustion.
Every block repeats the same instruction we give in person: if technique goes fuzzy, reduce range, reps, or speed — not all three at once — and finish the session able to walk normally the next day.
Medical note: Educational only. Sharp pain, numbness, or swelling that changes how you move is a stop-and-check signal with a qualified professional before loading ballistic patterns.