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3x3 Kettlebell Programs
The 3x3 kettlebell programs are focused routines that maximize weight use. The repetitions are low, but because the weights are heavier, the benefits of the programs are very specific. In a 3x3 program, you do three sets of three repetitions, with the intensity changing each set. This program is perfect for strength training because of the opportunity to use the heavier weights. The 3x3 program can be a precursor to the 5x5 program also.
There are many benefits to using 3x3 kettlebell programs. They include the following.
- Because of low volume, programs can be utilized up to 5 times a week
- Increases strength rapidly due to weight loads
- Targeted strength programs
- Allows for focus on form and strength rather than repetitions
- Minimizes chances of injury
- Builds well-defined and strong muscles
The best way to utilize 3x3 kettlebell programs is to focus on the upper body for half the time and the lower body the rest of the workouts. You can also vary the intensity. For example, you can mix and match light, medium and heavy workouts. You determine the level of workout by the amount of weight you can handle. The maximum weight is the amount of weight you can lift for 3 times before your muscle quits. The medium and light workouts indicate using a percentage of the maximum weight that can be lifted.
The 3x3 kettlebell programs can incorporate any of a variety of exercises. You can focus on building strength, or building size and strength. It is important to change the exercises each week. Muscles will get lazy if you do the same routines or exercises week after week. That is one reason you hear people talk about not seeing results even though they faithfully exercise. You also must be wary of causing injury from overusing the same muscles.
When you use the 3x3 kettlebell programs to build strength, the result is more than increased muscular strength. Kettlebells also provide endurance, stabilization, and cardiovascular benefits. The kinds of exercises used in 3x3 kettlebell programs that lend themselves to heavy weight workouts include the following.
- Clean and Military Press
- Weighted Pull-up
- Side Press
- Double Hang Snatch
- Double Front Squat
- Double Floor Press
There are many exercises to choose among that will effectively work with the 3x3 kettlebell programs. The explosive power behind many of the kettlebell exercises is particularly suited for a 3x3 program. In a short program, you have to get maximum impact from the exercises. Unlike long gym programs, the muscles are built by using the heaviest weights possible within the shortest amount of time. The 3x3 program is ideal for those who need to maintain fitness, break a plateau, or don’t have much time for long exercise programs.
Kettlebell exercises, even in a short program, can be most effective when the exercises are chosen with the intent to use more than one set of muscles with each exercise. Compound exercises make the most of every movement. The 3x3 program also increases speed. In the final analysis, the short program is highly effective for developing dense muscles due to the heavier weights.
Set your goals first and choose those exercises that build muscles and muscle strength based on those goals. Exercising with kettlebells is all about focus and concentration. In a gym, it is tempting to get lazy and sloppy on the equipment. With the kettlebells, the body must control the weights. You work more, but the results are astonishing.
Next Step Conditioning Systems
9727 Coppertop Loop NE
Suite 102
Bainbridge Island, WA 98110
206.842.9900
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