New to kettlebell
Get started.
You're a beginner. The paid programs aren't for you yet. Here's how to get ready. Free.
Not free this week only. Not free with a catch. Free because the honest answer to how you start with kettlebells is not a product you buy. It is six movements, a few good teachers, one book, and 30 to 60 days of patient technique work. The paid programs come after.
Foundation Prep · 12 emails over ~60–75 days · unsubscribe anytime
You are not ready for a paid program yet if
Five criteria. Read each one honestly. If any applies, the next 30 to 60 days matter more than any program.
You have never trained with a kettlebell.
The bell moves like a pendulum, not a dumbbell. The patterns don't transfer from barbell or bodyweight work. Beginner-grade exposure is mandatory.
You can't do 10 continuous swings with a controlled hip hinge.
This is the entry-level technical baseline. Every paid program assumes the hinge pattern is owned before day one.
You currently train fewer than 3 days per week.
The paid blocks are volume- and density-loaded. Bringing 1–2 sessions of history into them produces soreness, missed sessions, and an abandoned program.
You have an uncleared lower-back, shoulder, or wrist issue.
Loading a compromised joint is not where you find out whether things are ready. Resolve the medical question first.
You don't own a bell in the 16 kg / 12 kg range.
Light bells skip the breath bracing and racked-position tension the method needs. 16 kg (men) / 12 kg (women) is the Simple & Sinister entry load. Cast iron, not adjustable.
All five clear?
Then the prep may be behind you. Jump to Already past this? at the end of the page.
The six movements to master
Six patterns. Build all six before any paid program. Each earns its place for a specific reason.
Swing
Teaches the hip hinge under load. Posterior chain, knees soft, weight through midfoot.
The bell is thrown by the hips and caught by the body's tension — not swung by the arms.
Common error: squatting the swing
Clean
Takes the bell from hike-pass to the racked catch. Same hinge engine as the swing.
The bell wraps around the wrist into the rack — it does not fall onto the forearm.
Common error: banging the forearm
Strict press
Overhead lockout from the rack on shoulder strength alone. No leg drive.
Full breath bracing throughout. If the knees move, it is no longer a strict press.
Common error: push-pressing the strict press
Snatch
Bell from hike-pass to overhead in one move. A high-pull followed by hand insertion.
The bell rolls around the back of the hand. The most technical of the six — learn it last.
Common error: banging the wrist
Turkish get-up
Seven phases, loading shoulder, core, and hips asymmetrically. Pavel calls it loaded yoga.
Each phase is its own micro-set with its own breath. Three slow reps beat ten fast.
Common error: rushing the phases
Front squat
Single bell racked, breath bracing through the descent, hip break before knee break.
The racked version teaches the breath and tension a goblet squat lets you skip.
Common error: substituting the goblet squat
Resources for the prep months
Three channels and one book. No affiliate links, no sponsored placements. The references the method itself rests on.
Geoff Neupert
Decades of kettlebell-only coaching. Clean cueing, no clickbait. Start with the swing fundamentals and strict-press programming series.
StrongFirst
The methodological school. Thirty years of hardstyle pedigree. If you watch one channel, watch this one.
Mark Wildman
Programming articulation rare in the space. Visual datasheets, slow ladder walk-throughs. Use it once technique is sorted.
Enter the Kettlebell — Pavel
The 2006 foundational text. The cleanest written description of hardstyle technique in print. Used copies under $10.
A realistic 30 to 60 day path
Not a competition with the calendar. If 60 days isn't enough, take 90.
Pattern internalization, not volume
Three sessions per week, 20–30 minutes. One movement per session. Film yourself; compare to StrongFirst standards.
Volume cap: 50 reps per session
Movement combination under recovered load
Same three sessions. Combine two movements per session: swing and press, clean and get-up, snatch and front squat. Keep the bell light.
Volume cap: 100 reps per session
The SFG I baseline
100 two-handed swings, 5 strict presses each side, 1 get-up each side. Finish clean with full breath bracing and a paid program is in range.
If technique breaks down, repeat 30 days of phase 2
The guided version
Foundation Prep
A free email sequence through the six movements — cues, common errors, short practice protocols. The first cohort starts when the sequence launches.
One email every few days · unsubscribe anytime · no card, no upsell
If the prep is behind you
Train 4+ days a week with a clean swing and 10 strict presses a side? Then start with the real thing — free first.
Try a free sample
Session 01 of each program runs free. It walks the baseline test — the numbers tell you whether to start now or prep more.
Free · Session 01 of each
Browse the free samples →See the programs
Three block-periodized programs for intermediate+ athletes: Complex, Strength, Hypertrophy. Buy once, train for years.
Compare all three →Wyron sells no paid beginner program. Beginners start free: six kettlebell movements to master, a 30-to-60-day prep path, and Foundation Prep, a free 12-email technique sequence. The paid programs — Complex $59, Strength $79, Hypertrophy $99, each a one-time purchase with lifetime app access — begin once the foundation is built.