Choosing the right kettlebell weight
Selecting the right weight is the first step to building real-world strength with confidence.
- Beginner - 15-26 lbs (8-12 kg): new to KBs, rebuilding strength, or learning the foundational patterns.
- Intermediate - 26-44 lbs (12-20 kg): comfortable with swings, presses, and cleans, ready to build capacity and power.
- Advanced - 44-70 lbs (20-32 kg): experienced lifters developing elite strength, explosiveness, and resilience.
Why kettlebells
Kettlebells follow the same principles as traditional strength training, but what sets them apart is how naturally they progress movement patterns, not just weight.
With one tool you can press, row, clean, swing, carry, and rotate - moving through multiple planes just like you do on the fireground.
They let you build full-body strength, power, grip, and core stability with less weight and more real-world carryover, making them perfect for stations, small spaces, and busy shifts.
Day 1 - Upper body (push focus)
Day 2 - Lower body power
Day 3 - Upper body (pull focus)
Optional finisher: Farmer's walk - 4 x 100 ft.
Day 4 - EMOM conditioning
Every minute on the minute - 24 minutes total. Complete 6 reps of each movement, then rest for the remaining time in the minute. Repeat at the top of each minute, cycling through all four movements.
Ready to take the next step?
What you just read is a small glimpse of what we do. Inside our coaching program you get a customized training program built around your life and shift work, a 350+ movement video library, nutrition support with meal plans and macro guidance, a private community of first responders with weekly coaching calls, and everything delivered through our coaching app.
If you're ready to level up and commit to real progress, apply on the coaching page.
