PROGRAM 9: Hands On Bells
Welcome to Bells Up TV, Program 9, Hand On Bells!
The Bells Up TV Intermediate/Advanced Series continues with a 10-week program focused on double bell over head strength, unilateral lower body movements and snatch technique. If snatching is not in your practice, you’ll find modifications, including the push press. The goal of this program is to develop overhead/shoulder strength, develop the quads and keep your practice balanced with single-side movements.
PROGRAM 9 is for intermediate and advanced levels; we offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session. We recommend completing this program after PROGRAM 8, or starting here and moving on to PROGRAM 10 in the future.
Key Movements: kettlebell jerks, push presses, viking presses, snatches, double bell presses, goblet squats, double bell squats, lateral lunges
Test Movements: push press or snatch and double kettlebell squats
This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Intermediate or Advanced conditioning series if you want to train x5-6 days per week with Bells Up TV. EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio classes, Thurs/Sun off days.
When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before taking the final program test
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PROGRAM 9 GUIDE: Hand on Bells
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A how-to guide for PROGRAM 9: Hands On Bells
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Written Version: PROGRAM 9, Hands On Bells, Classes 1+2+3
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Full written program for classes 1+2+3 from PROGRAM 9: Hands On Bells.
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Class 1, PROGRAM 9, Hands On Bells: Dig In Your Heels
Trainer: Lacee
Class 1 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.Overall RPE: 7 out of 10
Equipment Recommendations: x1 heavy kettlebell, x1 moderate weight kettlebell, x1 optional light kettlebell
Key Movements: goblet squats, three point rows, lateral...
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Class 2, PROGRAM 9, Hand On Bells: Favorite Bell
Trainer: Lacee
Class 2 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.Overall RPE: 7 out of 10
Equipment Recommendations: two heavy kettlebells or dumbbells, two moderate weight kettlebells, optional ab roller
Key Movements: double suitcase deadlifts, single...
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Class 3, PROGRAM 9, Hand on Bells: Iron aka Fe
Trainer: Lacee
Class 3 of 15. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 8 out of 10Equipment Recommendations: optional pull up bar, x2 moderate weight kettlebells or dumbbells
Key Movements: tempo push ups, suitcase hold alternating reverse lun...
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Written Version: PROGRAM 9, Hands On Bells, Classes 4+5+6
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A full-written version of the final classes in PROGRAM 9, Hands On Bells.
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Class 4, PROGRAM 9, Hand on Bells: Double Bells
***DISCLAIMER: In Round 1, the set of x7 repetitions on the opposite side of the body is missing. Please pause the video at this point and complete side two for the missed movements. The written version of this program has been corrected to reflect the video program. ***
Trainer: Missy
Class 4 o... -
Class 5, PROGRAM 9, Hand on Bells: Squeeze the Glutes
Trainer: Missy
Class 5 of 15. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Overall RPE: 8 out of 10
Equipment Recommendations: x2 heavy kettlebells, x2 moderate weight kettlebells, resistance band
Key Movements: double bell suitcase deadlifts, single arm swings, ...
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Class 6, PROGRAM 9, Hand on Bells: Coffee + Kilo’s
Trainer: Missy
Class 6 of 15. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Overall RPE: 8 out of 10
Equipment Recommendations: x1 moderate weight kettlebell, x1 heavy weight kettlebell, resistance band
Key Movements: single side chest press, split squats, pull u...
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Written Version: PROGRAM 9, Hands On Bells, Classes 7+8+9
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Full written program for classes 7+8+9 from PROGRAM 9: Hands On Bells.
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Class 7, PROGRAM 9, Hands On Bells: Power Breath
Trainer: Lacee
Class 7 of 15. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x2 heavy kettlebell, x2 moderate weight kettlebell, x1 optional light kettlebell
Key Movements: double bell racked squats, double bell ...
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Class 8, PROGRAM 9, Hands On Bells: Tight Grip
Trainer: Lacee
Class 8 of 15. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Overall RPE: 8 out of 10
Equipment Recommendations: x1 light kettlebell, x2 heavy kettlebells, x2 moderate weight kettlebells
Key Movements: double bell Romanian deadlifts, dead stop clean...
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Class 9, PROGRAM 9, Hands On Bells: One In The Tank
Trainer: Lacee
Class 9 of 15. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 9 out of 10Equipment Recommendations: x2 moderate weight kettlebell, x2 heavy weight kettlebell
Key Movements: push-ups, around-the-world lunges, chest presses, seated presses
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Written Version: PROGRAM 9, Hands On Bells, Classes 10+11+12
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Full written program for classes 10+11+12 from PROGRAM 9: Hands On Bells.
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Class 10, PROGRAM 9, Hands On Bells: Hardstyle
Trainer: Missy
Duration: 31 minutes
Class 10 of 15. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Overall RPE: 9 out of 10
Equipment Recommendations: x2 heavy kettlebell, x2 moderate weight kettlebell
Key Movements: goblet squats, supported plank rows, lateral ...
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Class 12, PROGRAM 9, Hands On Bells: Create Space
Trainer: Missy
Class 12 of 15. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Overall RPE: 9 out of 10
Equipment Recommendations: x2 moderate weight kettlebell, x2 heavy weight kettlebell, optional pull up bar, step
Key Movements: chest presses, step ups, chin...
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Written Version: PROGRAM 9, Hands On Bells, Classes 13+14+15
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A full written program for classes 13+14+15 from PROGRAM 9: Hands On Bells.
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Class 13, PROGRAM 9, Hands On Bells: Check Your Technique
Trainer: Lacee
Class 13 of 15. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 heavy kettlebells, x2 moderate weight kettlebells
Key Movements: double bell rack squats, hinged rows, renegade rows, lateral lu...
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Class 14, PROGRAM 9, Hands On Bells: Hike & Pass
Trainer: Lacee
Class 14 of 15. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x1 light kettlebell or dumbbell, x1 heavy kettlebell, x1 moderate weight kettlebell
Key Movements: single-leg assisted deadlifts, V...
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Class 15, PROGRAM 9, Hands On Bells: Spear the Hand
Trainer: Missy
Class 15 of 15. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 7 out of 10Equipment Recommendations: x2 moderate kettlebells, x2 heavy kettlebells, optional pull-up bar, step/bench
Key Movements: push-up variations, bench step down...
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Written Version: PROGRAM 9, Hands On Bells, TEST
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