How To Move Up To The Next Heavier Kettlebell

One of the biggest questions I get from users of System Six: Easy Fat Loss, is how to move up to the next
heavier kettlebell when you get stuck.

A lot of female clients especially write to me about getting stuck on the kettlebell military press.  Dudes probably get stuck too (I know I do), but are too stubborn to ask =)

First – I would actually avoid all of the "move up to the next heavier kettlebell" articles and tricks you can find out there.  There are actually entire books written on how to move up on your kettlebellpress.  

But I would avoid all of these methods for one simple reason – they are designed for someone who's goal is to press a heavier kettlebell.

Your goal is *not* to press a heavier kettlebell.

Your goal is to *get leaner*  
You are interested in getting stronger
in service of getting leaner.

This is a really important distinction.

I know I'm the guy that pushes how important getting stronger is for fat loss.  I just want to remind you to keep the goal the goal.

What If You Get Stuck?

Ok, there is still the legitimate question of what to do if you are stuck between kettlebells – say the 18lb kettlebell is way too light, but the 26lb kettlebell is way too heavy.

I'm going to use all of the examples with the most common question I get, how to get from the 18lb kettlebell to the 26lb kettlebell.  That being said, all of these same principles apply to going from the 26 to the 35lb kettlebell.  

Or, for guys, going from the 36lb kettlebell to the 44lb kettlebell, or the 44lb kettlebell to the 53lb kettlebell.

Step One: Just Use *Two* 18lb Kettlebells

My favorite method is the simplest: If you have a second 18lb kettlebell, start doing your presses with both.  Max out your reps with two kettlebells before you even think of using a heavier one.

I really think that double kettlebell work is amazing for fat loss, and I'm still shocked that everyone else is only using one kettlebell for fat loss.

If you don't have a second kettlebell, but you have a spare dumbbell, use that.  Switch hands after every set.  While I wouldn't do this with the heavier kettlebells (35+ for women, 53+ for men), it works great with the lighter ones (18 for women or 35 for guys).

*Obviously while using one dumbbell and one kettlebell can work for presses and even squats, it sucks donkey balls for swings.

Step Two: Make the 18lb Kettlebell(s) "Heavier"

a.) If you haven't already maxed out the sets and reps on the plan you are on, we shouldn't be having this discussion.  In other words – if the workout program you are on says to work your way up to X number of reps, do that first.  Max out all of the sets and reps first.

b.) Next, work on form.  If you are hitting all the reps, but it's getting sloppy at the end – clean it up first.  In general, doing the work with good form is more work than doing it with bad form, so you are lifting "more" by doing it right.  Clean up the form.

c.) Last, speed up the press, slow down the "negative" part of the movement.  Press the kettlebell as fast as you can safely and with strict perfect form – then really tighten up and pull the kettlebell down slowly (like four seconds down slowly).  Four second negatives.

Step Three: Make the 26lb Kettlebell "Lighter"

a.) Push press to the top.  If you can't press the kettlebell off your shoulder, use a little leg drive to "jump" the weight up.

b.) Over time use less and less leg drive, and more and more shoulder pressing to get the weight to the top.

c.) Bring in that slow (4 second negative).  So the push press is going to be mostly loose, but the you are going to lower the kettlebell to your shoulder slowly and as tight as possible.  

Push presses alone aren't going to get you there, but the combination of using less and less and less leg drive, and using the slow lowering will get you ready for that heavier bell.

When To Use Which One

First I'd go with making the lighter kettlebell "heavier".  If you can follow all of those steps, you might be able to make the jump to the 26lb kettlebell straight from there.

Most of my fat loss programs tend to be on the lower volume side (less sets and reps) than the average fat loss workout.  Inside of that context, it's ok to "make it harder".

I would only use the "make the 26lb kettlebell lighter" as a last resort, or if it would add a significant benefit to your workouts – like if you have one 18lb kettlebell and one 26lb kettlebell, and getting to the 26 would open the door to un-even double kettlebell workouts.

*Bonus Method for Making the 18lb Kettlebell "Heavier"

This is one of my favorites, but unfortunately very few people have the flexibility to do it (even with their legs straight out in front of them)"

But without the extra tension that you can generate from the legs, seated presses are much harder than standing.  

Progress in Your Fat Loss Workouts

Since kettlebells have fairly big jumps in weight, most of your progress is going to be picking up reps.

Don't be in a huge hurry to move to the next kettlebell if you don't have to.  Just pick up a rep here and a rep there.

When you max out all the reps on your plan, make your form better, add more tension, make it harder, ect.  

Then, when there is nothing to add to that weight, then move up to the next weight by any means necessary.