Back to the Bells
Program Progression with Goals : Mobility and Flexibility : Diet : Conclusion
Beginning 07/03/2026
By Adam Mundorf
Back to the Bells
Nothing makes me feel as strong as when I'm lifting kettlebells on a regular basis. I've worked physical jobs my whole life and kettlebells make everything feel easier. Whether it's carrying a fireproof cabinet to a loading dock, landscaping or carrying cases of drinks around a refrigerator, it's all easier when I'm lifting kettlebells. I think that it has something to do with the tension/relaxation tempo of kettlebell quick lifts, breathing behind the shield during slower kettlebell movements and the shape of the implement. The tension/relaxation tempo is remarkably similar to lifting heavy furniture or throwing furniture into a dumpster. For breathing behind the shield, it mimics exactly how you need to brace when carrying a heavy cabinet upstairs or carrying tabletops to their proper location. It's hard to explain if you've never done manual labor. The shape of the kettlebell is very unique in the world of weights. I view it in the same vein as what rings are to a straight pull up bar. The shape of the kettlebell allows some freedom of movement that you wouldn't get with a barbell.
So for this reason I chose the kettlebell as my main tool of choice. It's personal experience, transfer-ability and enjoyment that keeps me coming back. All modalities are excellent : bodyweight, barbells and kettlebells done with intelligent programming will all get you to the same place.
Program Progression with Goals
- Rite of Passage Classic rotated with RKC Ladders (Muscle Rejuvenation and Muscle Build-Up)
- Goal
- 1/2 Bodyweight Press
- 200 Snatches in 10 Minutes with 24kg
- Reasoning
- This will build your kettlebell foundation and build strength through the press, chin up, swing and snatch.
- Return of the Kettlebell (Muscle Build-Up)
- Goal
- Bodyweight Press with Double Kettlebells
- Long Cycle Clean and Jerk with 32kg
- Goal Dependent on Bodyweight.
- If you're 200 pounds you'll have to put up 20 reps.
- Reasoning
- This will give you a solid hypertrophy and strength plan to build upon your Rite of Passage
- Kettlebell Axe and One Arm Push-Ups (Muscle Rejuvenation)
- Goal
- 40 Sets of 6 h2h swings with 48 kg
- One Arm Push-ups
- Naked Warrior Style
- Reasoning
- This will build your power with your new found strength and hypertrophy. Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.
- Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks (Muscle Rejuvenation and Muscle Build-Up)
- Goal
- Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
- Reasoning
- Kettlebell Muscle is a legacy program of hypertrophy. This will allow you to build solid amounts of muscle and q&d will provide you with conditioning/power plus a break from the tough schedule of kettlebell muscle.
- Time for Barbell Training
- Probably something StrongFirst related like Reload or Power to the People. Kettlebells possibly will be included as an accessory
Mobility and Flexibility
Mobility and Flexibility is an important aspect of any training program. I prefer to keep it simple and sustainable. Here is my pre-workout, post workout and active stretching routine :
- Warm-Up
- Joint Circling
- Toe Touch/Reach Overhead
- Stick Dislocates
- Post Workout Stretching
- 90/90 Stretch
- QL Straddle Stretch
- Hold onto a strap attached to a stationary object if needed.
- Passive Bar Hang
- Off Day Active Stretching (Done After the Warm-Up)
- Trifecta (20 second Holds)(Various Regressions and Progressions)
- 5 Minute Squat
- Passive Bar Hang
The above routine really does hit it all. You get your joints primed and covered with synovial fluid with the simple joint circling warm-up. Post Workout you stretch the muscles used most in kettlebell lifting. On days off you do some simple calisthenic holds to build tension flexibility while also building supple strength. It's in my opinion perfect.
ANOTHER part of my mobility and flexibility is greasing the groove with some grippers once at rest. I just keep a set of Captains of Crush grippers near my Xbox/TV and some expand your hand bands. While relaxing I'll squeeze them and open the bands once in a while.
Steps
I think reaching for 10,000 steps per day is a great metric to reach for health, strength and mobility. It helps you get some calories burned, keeps you mobile and makes sure to break up sitting.
Diet
Man, diet is one of those things that people take extremely seriously. I've been there myself with over neuroticism about healthy foods vs unhealthy foods. This plan rejects much of that but goes by some general guidelines. It involves eating very lightly or nothing throughout the day and eating a large comprehensive meal at night. It keeps it simple and gives your digestion a break. I try my best when eating at home to have pasture raised eggs etc Just try your best.
- Muscle Rejuvenation
- Day-Time
- Water
- Zero Calorie Energy Drinks
- Night-Time
- Fruit
- Salad
- Steamed Vegetables
- Protein Source
- Working Days
- Days Off
- Eggs with Nuts
- Coconut Water
- Muscle Build-Up
- Day-Time
- Water
- Zero Calorie Energy Drinks
- 3 x Protein Drink throughout the day.
- Night-Time
- Fruit
- Salad
- Steamed Vegetables
- Protein Source
- Working Days
- Non-Working Days
- Eggs and Nuts
- Coconut Water
Conclusion
I hope you enjoy reading about my return to kettlebells on a regimented plan. I have to be very careful not to let my theories about exercise and longevity get in the way of practical practice.
Upwards and onwards.
