ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

101 Kettlebell Workouts Goes Stacking with David Bradley

Updated on November 9, 2016
Gladiator Like Conditioning
Gladiator Like Conditioning

Stacking for endurance and fat loss

Most of the time when we lift weights we lift for a given number of repetitions. Stacking revolves around lifting for time instead. When you train for time, you are developing muscle endurance.

In the case of "Stacking" you will perform one exercise for 30 seconds, then take a short break. Then you will perform the same exercise for the same 30 seconds, but this time, instead of resting, you'll do another exercise for 30 seconds and then rest. From here, you'll repeat the first 2 drills then add a third before your little break. This pattern will continue on and your session should be about 15 - 20 minutes give or take a minute or two.

When I first read about Stacking , it came from the pages of David Whitley's ebook, 101 Kettlebell Workouts , which you can get for free over at Dave's website. David Whitley is a Master RKC Instructor and professional strongman. He says that the Stacking protocol is "very tough." My thought here is if this guy thinks Stacking is "very tough" then the reality is that Stacking going to be nothing short of your worst fitness nightmare.

And if I may quote Jerry Seinfeld here: "Not that there's anything wrong with that!"

Stacking looks like it was designed to push your limits while adding a few fringe benefits. Namely, Gladiator like endurance and conditioning. This will be a great tool as we march into holiday season and will need something to keep our beach body through the winter.  If you still got some mashed potatoes from last years Holiday hanging on to your midsection, Stacking will prove to be a sure fire way to drop the spare tire, double chin and dare I say, ba-donk-a-butt!

Now, in 101 Kettlebell Workouts, Mr. Whitley credits another Kettlebell great with the inspiration behind Stacking . The inspiration goes to Mr. Brett Jones. Brett Jones is also a Master RKC Instructor and has played a vital role in the progression and advancement of modern Kettlebell training.

The way I see it, if these two guys recommend this as an effective program for strength endurance and fat loss, then rest assured, it's the real deal.


The Plan of A Stack

I'm going to show you a couple of examples. One will be with Kettlebells and taken directly from the book 101 Kettlebell Workouts. The others will be with Dumbbells and Bodyweight so those of you without Kettlebells can play too. However, if you want to get a Kettlebell, there will be no harm in that! In fact it may prove to be one of the best decisions/investments for your fitness and health you've made in a long time...

Stacking with a Kettlebell

  • Swings :30, Rest :30
  • Swings :30, Squats :30, Rest :30
  • Swings :30, Squats :30, Slingshot :30, Rest :30
  • Swings :30, Squats :30, Slingshot :30, Clean & Press :30 per side, Rest 1:00 (repeat 3-5 times)
  • Swings :30, Squats :30, Slingshot :30, Clean & Press :30 per side, Rows :30 per side

Stacking with a Dumbbell(s)

  • Seesaw Press :30, Rest :30
  • Seesaw Press :30, Bent Over Rows :30, Rest :30
  • Seesaw Press :30, Bent Over Rows :30, Lunge :30, Rest :30
  • Seesaw Press :30, Bent Over Rows :30, Lunge :30, Single Leg Deadlift :30 per side, Rest 1 minute
  • Seesaw Press :30, Bent Over Rows :30, Lunge :30, Single Leg Deadlift :30 per side, Sit Ups, Rest 1 minute (repeat 3 times)

Stacking with Bodyweight Exercises

  • Push Up :30, Rest :30
  • Push Up :30, Squat :30, Rest :30
  • Push Up :30, Squat :30, Shoulder Bridge :30, Rest 1 minute
  • Push Up :30, Squat :30, Shoulder Bridge :30, Sit Ups :30, Rest 1 minute (repeat 2 times)
  • Push Up :30, Squat :30, Shoulder Bridge :30, Sit Ups :30, Mountain Climbers :30, Burpees :30

Stacking with Dumb/Kettle bells and Bodyweight

  • Press :30, Rest :30
  • Press :30, Rows :30, Rest :30
  • Press :30, Rows :30, Hindu Squats :30, Rest 1 minute
  • Press :30, Rows :30, Hindu Squats :30, Hindu Push Ups :30, Rest 1 minute (repeat 4 times)
  • Press :30, Rows :30, Hindu Squats :30, Hindu Push Ups :30, 1 Arm Swing :30 per side

So there's a few examples for you. If you're not familiar with any of the exercises, do some research on line and seek the advice of a trainer or an RKC (Russian Kettlebell Certified Instructor)

As you may have observed, with a little creativity and an Interval timer; you're in business. Now, if you're new to exercise and want to try this, I'd recommend building up. So for example, on day 1 just get through the first 30 seconds if that's all you're good for. Next time, try 2 stacks, then 3, and so on and so forth.

Watch a Workout

How Do You Stack Up?

How about a little challenge? Here I've posted a video of a Stacking Workout I did. How about you? How do you Stack up?

Here's the challenge: Film and post your Stacking Workout on You Tube and paste a link in the comment section along below with a description of the workout.

That's a Wrap!

OK folks, there you have it!  Thanks for following along.  Let me know if you have any questions and let the games begin!

After Stacking...


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)