Friday, July 27, 2007

The Height of The Kettlebell Swing

There has been much debate on what height to take the kettlebell in the Kettlebell Swing. For beginners it may be easier to take the kettlebell to waist height or slightly higher, this can also apply to Kettlebell Swings with heavy weight. AS the movement becomes more second nature the height of kettlebell can be taken to shoulder level, head level, or overhead. Use caution when taking the kettlebell overhead and do not allow the weight to pull you backwards.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front Squat
Perform 10 Cleans, 10 Front Squats, 10 Presses on the left, then on the right. Move to 9 reps of each, and down until 1 Clean, 1 Front Squat, 1 Press on the left, then on the right.

Wednesday, July 25, 2007

Perfecting the Kettlebell Snatch

You shouldn't be banging your wrists when doing kettlebell snatches. We teach the kettlebell snatch based off of the kettlebell high pull. Often the kettlebell snatch is based off of the swing, which will almost always lead to banged up wrists for beginners. Try performing one kettlebell high pull, followed by another yet slighter higher kettlebell high pull, on the thrid rep go directly into the snatch. You'll find that following the path of the high pull is less cumbersome for beginners.


10 Snatches

10 Overhead Walking Lunges

8 Snatches

8 Overhead Walking Lunges

6 Snatches

6 Overhead Walking Lunges

4 Snatches

4 Overhead Walking Lunges

2 Snatches

2 Overhead Walking Lunges

Perform all the reps on one side before switching to the opposite arm.

Monday, July 23, 2007

Partner Kettlebell Swings

Sometimes it's more fun to train with a partner. Not only this but when training tools are limited it is crucial to train with a partner. Partner Kettlebell Swings are not only fun but can be used to develop trust between training partners. The workout can be as simple as Partner Kettlebell Swings for time, or as complex as one person performing 1-10 reps of a movement between swings. Be careful when adding movements to the Partner Kettlebell Swing to let your partner know when you'll be releasing the kettlebell for them to catch.


Set a timer for 5 minutes. Complete one Turkish Get Up per side alternating sides for the 5 minute marker. Rest 2 minutes and reset the timer.

Friday, July 20, 2007

Hand and Eye Coordination

20 Forward Walking Swings
20 Backward Walking Swings
20 Push Ups
20 Forward Walking Swings
20 Backward Walking Swings
18 Push Ups
20 Forward Walking Swings
20 Backward Walking Swings
16 Push Ups
down by 2 on the push ups until
20 Forward Walking Swings
20 Backward Walking Swings
2 Push Ups

Thursday, July 19, 2007

Our first Kettlebell Training WOD together.

Well, since this our first official post on our new blog I thought I would give everyone an incredible workout to try and a small taste of things to come.

This one should take you less than 20 minutes to complete. Break up the sets where needed but don't move onto the next drill until all the reps of each drill are complete:

50 Snatches per arm
50 Cleans per arm
50 Swings per arm
50 Jerks per arm
50 Push Press per arm

Post your time in comments.