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Kettlebell Foundations
Kettlebell Foundations is a beginner kettlebell program that runs 10 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 10-week beginner program built around kettlebells. Three sessions per week introducing the swing, goblet squat, press, and deadlift, with dumbbell farmers and suitcase carries and hanging leg raises alongside. Suits home training with one or two kettlebells, a pair of dumbbells and a pull-up bar.
At a glance
| Discipline | Kettlebell |
| Experience level | Beginner |
| Length | 10 weeks |
| Training days | 3 per week |
| Equipment | Kettlebells + Dumbbells + Pull-up bar |
| Loading | RPE across swings, cleans, presses, and carries. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 10 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Kettlebell Foundations
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick Strength & Muscle, then choose Kettlebell Foundations from the cards under WHAT DO YOU WANT TO RUN? The kettlebell programs are listed after the general ones. It is free on iOS, Android, and the web, with your data synced across all three.