Essentials Q’n’A: Your First Chin-Up and Train Less, Live MORE

I received lots of great feedback on the Essential Kettlebell Bodyweight Program that I posted on Monday.  Thanks for all the comments and emails!

As with any program, there will always be questions and clarification needed, so I've posted the answers to some of the most common questions that I have received over the past few days…


Q: Are these exercises also good for women?

-Ana Montesa

A: Absolutely.  I don't differentiate all that much from how I train men and women, although I may add more posterior chain work for females in the form of Glute-Ham Raises, Reverse Lunges and Romanian Deadlifts.  Other than that, both men and women will get tremendous benefit from this program.


Q: Is this a 3x per week or consecutive days and then repeat for a 6 day a week routine?

-Keith Pranklin

A: The workout is a 3 days per week routine.  I think training 6 days per week is excessive.  If you want optimal results using this program, then you should be watching your diet and making sure that you are living an active lifestyle – doing other things outside of working out like playing a sport, going for walks, riding your bike, yoga, meditation, etc.  In my opinion results are based not on the 3 hours that you spend training, but what you do with the other 165 hours remaining in the week.


Q: Hi…Is there anywhere I can watch the exercises being performed?


A: Check out the links to the videos below on how to perform some of the exercises.  I'm in the process of filming the rest of them, so stay tuned.

The Military Press –

The Clean –

The Snatch –

Pistol Squat –

The Get-Up –


Q: I'm a female who has been working with a trainer for 6 years and I still cannot do chin-ups.  I think I will never be able to do those exercises, ever.  What should I do?


A: Hi Odile, I've filmed a video just for you and everyone else who has emailed me to tell me that chin-ups are impossible.  I hope one of these options works out for you.  If performing a chin-up has been one of your main goals, you should consider letting your trainer know so that he/she can do all they can to help you achieve that goal.

Check this video that I filmed just for you, Odile…



Q: The gym that I go to only has ONE of each kettlebell ranging in weight from 15 to about 55lbs.  How do I do some of the exercises with only ONE kettlebell?

-Bob G

A: The Essentials Program that I outlined is meant to be done with only ONE kettlebell.  Having 2 would be a bonus – especially for performing the cleans – but it's definitely not necessary.


Q: I would have guess the windmill would have been on the list. Is there any reason why it wasn't ?

-Andre Bailey

A: I love the windmill, but I don't think it's essential and I think technically it's quite challenging for the average population.  I think it'd be more important to master the Get-Up before even considering doing a windmill.  To perform a windmill, one would need to have incredible kinesthetic awareness, a very strong core and a lot of hip mobility.  In my experience, that's just not something that the average population has.  For advanced KB practitioners it's great, but for those who are just starting out, it's not ESSENTIAL.


Thanks so much for all the questions and feedback!

If you have any more questions, please don't hesitate to leave them in the comments section of the blog.  

I'll get back to you as soon as you can.

And if you're looking for a proven home fat loss system, don't forget to check out the TT Kettlebell Revolution.

=>Get started with the TT Kettlebell Revolution HERE

I'm back with another Finisher Friday Video tomorrow!

-Chris Lopez, CSCS, RKC



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  • Reply February 24, 2011

    Frank A

    Hi Chris,

    I was going through the site and clicking each of the Categories and they all return to the blog page. May want to check that out. I did not go through all the Search links. I do know that the KETTLEBELL WORKOUTS link goes to the TT Kettlebell Revolution purchase site. So you may want to check those links as well.

    Keep doing the videos, they are very easy to follow – it would be nice to be able to download the ones I’m most interested in.

    I am a beginner recovering from a right shoulder rotator cuff injury. The only KB exercise I do is the 2-hand KB swing. I am currently using 15 lbs, doing multiple sets of 25 to ensure my form is correct. I am 62 so I’m taking it easy to start.

    Any recommendations will be greatly appreciated and if you would reply to my email that would be even superer ;-).

  • Reply February 24, 2011


    Hey Chris,

    I just wanted to say that was a great instruction video for pull-ups for people wanting to learn.
    As always your videos are very helpful.


  • Reply February 24, 2011


    This has been a really informative series, Chris.

    What interested me was your take that using 2 kettlebells is a bonus and isn’t necessary. I was initially bent on getting two 16kg bells (currently, I have one 12kg one, with which I’ve learnt all the movements), but now I’ve settled for one 16kg, 20kg and 24kg bell. Thanks for your help!

    Do you have any recommendations of programmes that would suit me if I’ve just completed Jason Ferruggia’s Muscle Gaining Secrets and would like to be stronger, leaner and more athletic?

    I’m thinking of going on Enter The Kettlebell.

  • Reply February 24, 2011


    Hey Chris! I was wondering if you had any suggestions or comments on how maintaining your grip with the kb particualry for get ups and snatches. I recently moved to the 24kg bell but my hands seem to sweat when I attempt the ladders.. I can only get to 3!

    My main goal is to practice and execute the moves well enough to get RKC certified in the future. I’d really appreciate any help.



  • Reply February 24, 2011


    Hey Chris:
    Really great stuff here. Thanks so much.
    Thought I’d pass along something that really helped me.
    I followed the workout program at
    and it eventually got me from about 3 or 4 pull-ups to 20. Took longer than the 6-8 weeks they say it will (more like 12 weeks for me) but the program works.
    (I have no connection to this site, just like to spread the word on stuff that actually does what it says it does.)

    P.S. Got to that site from . Similar program, better Web site; that program works too…

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