Training For Kettlebell Beast Challenge

October 16, 2015 by VAHVA Fitness

Kettlebell beast challenge is considered to be one of the greatest strength feats a person can do with a kettlebell. Kettlebell beast challenge will require elite level strength in the entire body.

More...

Kettlebell beast challenge consist of three lifts: 

  • Kettlebell one arm press with a 48 kg kettlebell. 
  • Kettlebell weighted pull up with a 48 kg kettlebell.
  • Pistol squat with a 48 kg kettlebell.

48 kg (106 lbs) is ridiculously heavy and one of the biggest kettlebells you will find from the local gyms. 

Kettlebell beast challenge is no joke.

The kettlebell press is easier when your bodyweight and body fat levels are high, because you are lifting a smaller percentage compared to your bodyweight.

When it comes to kettlebell pistol squats and kettlebell pull ups - you really need to have relative strength.

Kettlebell is also a superb training tool for home workouts. You can find light and heavy kettlebells from here. 

Below is our video training for the kettlebell beast challenge.

Kettlebell Pull Up

kettlebell pull up for kettlebell beast challenge
kettlebell chin up for kettlebell beast challenge

One of the goals of the kettlebell beast challenge is to do a single repetition pull up with a 48 kg extra weight strapped around your waist. 

The way to train for this, is just to work on weighted chin ups and weighted pull ups. One arm chin up work will help as well.

Start low and work your way up. Focus always on good form and flawless execution: start from straight arms and pull as high as you can.

Both chin ups, pull ups and other variations will be helpful in improving your pull up strength.

Kettlebell Pistol Squats

kettlebell pistol squat for beast challenge
kettlebell pistol squat

Any pistol squat variation you can do, will be beneficial for training for the kettlebell beast challenge pistol squat.

In the video, we start with bodyweight pistol squats, then progressively increase the difficulty by adding kettlebells and trying different techniques.

After you have mastered the bodyweight pistol squat, then consider adding small amounts of weight, such as 2.5 -10 kg (5 lbs - 20 lbs).

You will notice that using the mini weights actually make the pistol squat easier, because you have more (counter) balance.

Your final goals is to hold the weight just next to your chest. If you are holding the weight in front of you, the pistol squat becomes more like one leg deadlift than a real squat.

Kettlebell Press

one arm kettlebell press for kettlebell beast challenge
kettlebell press for kettlebell beast challenge
kettlebell press for kettlebell beast challenge 2

For most people, this is the hardest part of the kettlebell beast challenge. It requires an elite level of strength to press up a 48 kg kettlebell with proper form. 

Any overhead press variation will help, including handstand push ups, but if you want to train for the kettlebell beast challenge, then you should rather spend the time working on kettlebell presses.

Kettlebell press happens to be very different compared to dumbbell or barbell presses: the center of mass will be different due to the odd form of the kettlebell.

You can do double kettlebell presses and one arm kettlebell presses. You can press significantly more weight with just one arm though, due to the body's unilateral advantage. 

Moreover, you need to toughen your forearms to not feel pain.

Kettlebell Beast Challenge Programming

Training for the kettlebell beast challenge is almost a complete workout. You have a pulling exercise, a pushing exercise, and a leg exercise.

To maximize the efficiency and balance of the workout, you can add kettlebell rows and kettlebell swings to perfect the workout. 

Exercise

Sets x Reps

Kettlebell pull up

5 x 3-5

Kettlebell press

5 x 3-5

Kettlebell pistol squat

5 x 3-5

Kettlebell row (Optimal)

5 x 3-5

Kettlebell swing (Optimal)

5 x 10-15

Why 5 x 3-5? It's because kettlebell beast challenge is all about strength. 3-5 repetitions is a great range for both strength and muscle gains.

Take between 2-5 minutes of rest between sets. With strength work, higher rest periods can be beneficial.

This workout can be done by anyone, because you can pick the kettlebell yourself.

Train hard, stay safe.



samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

You may also like

Ending the Squat Debate (Everyone is wrong?)

Ending the Squat Debate (Everyone is wrong?)

Multi-Joint Row for 3D Scapula and Back Development

Multi-Joint Row for 3D Scapula and Back Development

5 Principles for Fixing Joint Injuries

5 Principles for Fixing Joint Injuries

Prowler Wrencher – Kinetic Chain Qigong Principle

Prowler Wrencher – Kinetic Chain Qigong Principle

Fighter Press – The Most Effective Shoulder Exercise for Martial Artists

Fighter Press – The Most Effective Shoulder Exercise for Martial Artists

Strength & Mobility Session for Back Pain

Strength & Mobility Session for Back Pain
  • I’m a StrongFirst kettlebell instructor and this is no small feat; on my best day I can rep a 40kg.

    It’s always refreshing to find someone giving advice who is even stronger than they look. Mad respect for walking the talk, it’ll be cool to see your business evolve. Thanks for the inspiration, I’ve got some work of my own to put in.

  • {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
    >