One tool, endless possibilities for strength, mobility, and resilience.

Why Kettlebells?

If Part 2 showed you the power of bodyweight, the next step is adding resistance. And if I had to choose just one tool, the kettlebell would be it. Compact, versatile, and joint-friendly, kettlebells train strength, endurance, and mobility all at once.

For over-50s, that’s a game-changer. With a handful of movements, you can build muscle, reinforce your posture, improve grip strength, and develop the power you need for sport and everyday life — all while protecting your joints. Think of it as carrying your Battle Ready foundation into the next level of capability. On a personal note, I use them for 90% of my strength training and I often travel with them as well to help me stay Battle Ready. This picture is from a recent trip to Austria.

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​The Big Six Kettlebell Movements

There are hundreds of kettlebell exercises out there, but you only need a handful to cover all the essential movement patterns. Master these and you’ll have 90% of what you need.

Kettlebell Swing (Hinge)

• The signature move. Builds explosive hip power, strong glutes, and a resilient lower back.
• Start with the two-handed swing before moving on to single-hand variations.

Goblet Squat (Squat)

• Holding the kettlebell close to your chest, you strengthen legs, core, and posture.
• Great for learning squat mechanics safely.

Turkish Get-up (Get-up-from-the-floor)

• A full-body movement that challenges mobility, stability, and coordination.
• Teaches you how to safely get off the ground while under load — a vital life skill.

Kettlebell Press (Push)

• Overhead pressing with a kettlebell builds shoulders and arms while training stability through the core.
• Unlike a dumbbell, the kettlebell’s offset weight makes your stabilisers work harder.

Kettlebell Row (Pull)

• Balances pressing strength and builds the upper back.
• Strong pulling muscles mean healthier shoulders and better posture.

Loaded Carry (Gait)

• Walking with a heavy weight to challenge core, grip strength overall strength as well as an element of cardio
• The Suitcase (1 and carry) and Farmers Walk (2 hand carry) have a huge carry over into daily life.
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PODCAST: Listen to kettlebell legend Steve Cotter talk about why kettlebells are great for triathletes.

Programming for Over-50s

Two to three kettlebell sessions per week is plenty, especially if you’re also swimming, cycling, or running.

A good session might include:

• 2–3 strength-focused lifts (e.g. squat, press, row)
• 1–2 power/endurance moves (e.g. swing, carry)
• Core and mobility finishers (e.g. Turkish get-up)

Aim for 3–4 sets of 6–12 reps for strength, and short bursts of 20–40 seconds for swings or carries. Rest as needed, keeping quality over quantity.

The 2 best ways of programming these exercises is as either a complex (3-4 movements of 5-10 reps without stopping) or one -2 exercises starting On the Minute Every Minute (OMEM).

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Technique & Common Mistakes

The kettlebell is incredibly effective, but only if you respect form. The most common pitfalls are:

• Squatting the swing — remember, it’s a hip hinge, not a squat.
• Rushing the Turkish get-up — it’s a slow, controlled movement, not a race.
• Overloading too soon — start lighter than you think, and master the patterns first.
• Neglecting grip and posture — stay tall, brace your core, and keep shoulders back.

Filming yourself or working with a coach can be invaluable in ironing out bad habits early on.
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Battle Ready Takeaway

Kettlebells aren’t just about strength — they build power, coordination, and resilience in a way few other tools can. With just five movements, you’ve got a complete training system in your hands. For the over-50 athlete, they offer an efficient way to build muscle, maintain mobility, and prepare your body for whatever life throws at you.

These workouts for a key part of the Battle Ready strength series.

How would you like 4 Time-Efficient Workouts to Build Strength, Burn Fat, and Boost Energy in Just 15 Minutes a Day:

Next Step: Part 4

Strength is built in the gym — but it’s grown in the kitchen and in recovery. In Part 4, we’ll explore how nutrition, sleep, and lifestyle habits help you lock in your gains and keep you Battle Ready for decades to come.

Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best. ​ Simon