I help people switch up their workouts, gain functional strength and move better with kettlebells, unconventional training and mobility.

The goal is to make training something you want to do, not something you feel you have to do.

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The man who loves walking, will walk farther than the man who loves the destination

This program is designed to build strength, power, mobility and stamina while sharpening technique in foundational kettlebell exercises such as swings, snatches, cleans, presses and getups.

Intro Video & Clean & Press

Snatches

Mobility

Turkish Getups

Complex

Rest

Clean & Press

Turkish Getup

DONE!

Introduction Video

Intro

If you have a specific warmup you like to do then you are more than welcome to do that. This is here as an option.

Exercise 1

Warmup

Dead Clean & Press

Block 1

Goblet Lunge

Deadlift High Pull

Suitcase March/Carry

Block 2

Dead Snatch

Single Arm Row

Single Arm Swing

Suitcase Deadlift

Block 3

Neck & Spine Mobility

Goal is to increase weight when you get to your sets of 1. If you can't then continue doing sets of 2.
*Reps are per side*

KB Swing

Reps are per side - you may push press if you only have access to kettlebells that are too heavy to strict press OR you may adjust amount of reps

Strict Press

Goblet Squat

Single Arm Front Squat

1 rep = the entire complex 
*5 Swings - 4 High Pulls - 3 Goblet Squats*

Swing Complex

Reps are per side
*If these are new to you, please do them unweighted until you get comfortable with them*

Cossack Squat

Plank Drag

Hip Mobility

Hip Internal & External Rotation - Level 1

Goal is to increase weight from last week. If equipment limitations don't allow you to do that, try increasing reps by 1 per side each set.

Single Arm Front Rack Lunge

2 Hand Squat Clean

Single Arm Front Rack March/Carry

Ballistic Row

Hand To Hand Swing

Half TGU

Reps are per side - you may stand up and push press if you only have access to kettlebells that are too heavy to strict press OR you may adjust the amount of reps

Half Kneeling Press

Heels Elevated Goblet Squat

1 rep = the entire complex on BOTH sides.
*6 Rows - 5 Dead Cleans - 4 Squats*

Clean Complex

Lateral Lunge

Kickstand Deadlift

Reps are per side
*Adjust reps if equipment limitations leave you with something that is too heavy*

Halo

Goal is to increase weight from last week. If equipment limitations don't allow you to do that, try increasing reps by 1-2 per side each set.

Single Arm Front Rack Split Squat

Swing To Goblet Squat

Single Arm Overhead March/Carry/March

Thruster

If equipment limitations don't allow you to do this exercises then do the Half Turkish Getups from last week again or adjust reps.

Half Kneeling Windmill

Single Arm Push Press

1 rep = the entire complex on BOTH sides.
*4 Swings - 3 High Pulls - 2 Dead Snatches*

Snatch Complex

Reps are per side
*if you are really struggling to keep your balance, do the kickstand deadlifts from last week*

Single Leg RDL

Half Kneeling Chop

Snatch

Goal is to increase weight from previous 3 weeks. If equipment limitations don't allow you to then focus on perfect and crisp movement.

Goal is to increase weight from previous 3 weeks - if equipment limitations don't allow for that then you will do 20 reps for the next 3 weeks

Reps are per side - you may push press if you only have access to kettlebells that are too heavy to strict press

Goal is to increase weight from week 1 - if equipment limitations don't allow for that then increase each exercise in the complex by 1 rep
*5 Swings - 4 High Pulls - 3 Goblet Squats*

Reps are per side - you may stand up and push press if you only have access to kettlebells that are too heavy to strict press

1 rep = the entire complex on BOTH sides.
*5 Rows - 5 Cleans - 5 Thrusters*

6 Week Kettlebell Strength Program

Anyone looking to sharpen their technique, maximize their strength and build stamina using kettlebells.

$55

6 Week Kettlebell Strength Program

6 Week Kettlebell Strength Program

Meet Your Coach

Pat Damiano

Who's This For

Equipment

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