For 2014, I decided to revise one of my most popular blog posts, since the original program was designed for a 5 min competition. This program is designed for newcomers to kettlebell sport as it presents a simple structure to training.
If you’re really new and struggle with holding the rack with 2 kettlebells, understand that you have to develop flexibility and technique before you can achieve good results in this discipline. It might be a good idea to use some weeks working on technique doing 1 arm Long cycle instead. Remember to not rush the tempo, separate the 2 movements and observe good fixation and lockouts.
For personalized online kettlebell coaching, visit my site.