Stone Lock Juggling & Todays Kettlebell Workout

Juggling is one of the best ways to add fun and variety into your kettlebell training programs. Below is a video of The Stone Lock. Similar in design to a Kettlebell, just from a different culture.



8 Snatches R
8 Snatches L
8 Double Long -Cycle Cleans & Jerks.

As many rounds as possible in 20 minutes.

Kettlebell Training is for Everyone & Todays Kettlebell Workout

5 Weighted Pull-ups

10 Long Cycle Clean& Jerks- 5 Right/ 5 Left

4 Weighted Pull-ups

20 Long Cycle Clean& Jerks- 10 Right/ 10 Left

3 Weighted Pull-ups

30 Long Cycle Clean& Jerks- 15 Right/ 15 Left

2 Weighted Pull-ups

40 Long Cycle Clean& Jerks- 20 Right/ 20 Left

1 Weighted Pull-up

50 Long Cycle Clean& Jerks- 25 Right/ 25 Left

For Time:

The Very First Tactical Strength Challenge

This was a good day. The rules were different back then, there was a 24kg kettlebell class that contested max kettlebell snatches with one hand switch, bodyweight pull-ups and double 24kg kettlebell Front Squats.

The 32kg class contested pistols, pull-ups and max kettlebell snatches with one hand switch all performed with the 32kg kettlebell.

Some rules seemed to be adjusted on the fly during the competition but we all had a good time regardless. Afterwards we all played with heavy sand bags and had Mexican.

Todays WOD:

20 Kettlebell Snathces (10 right/ 10 left )
20 Hand To Hand Swings
20 Push-ups

4 Rounds for Time.

The Red Devils in Action

An article exist where Fedor states that he does not train with kettlebells. I think he's just being secretive.

In the below above please check out these times:

1:20 Kettlebells and Dumbbells under a tree

1:38 Fedor next to some ketelebells doing a back exercise

3:30 Fedor doing sit-ups next to a kettlebell

3:48 Kettlebell under the Swing Set

I guess it's a possibility that Fedor just likes to exercise and pose next to kettlebells ?, but it seems logical enough that if his team is training with kettlebells then Fedor is also.

Kettlebells and Red Devils

The Red Devil Sport Club is a mixed martial arts academy in St. Petersburg, Russia.

The team’s main fighter base is comprised of Russian and Eastern European sambo fighters who have adapted their style to MMA, and they regularly compete in full contact sambo tournaments.

The team’s most notable fighters are the brothers Fedor and Aleksander Emelianenko. It appears that they're fan of kettlebell training from the photos above.

Kettlebell Training for Combat Sports Part 2

This video is of Vadim Kolganov - Master of Sport in Sambo. Vadim appears to pick his drills from a large library of kettlebell training exercises, he then applies those drills to meet his sports specific needs. Notice he doesn't mimic and actual sport skills, he simply works to build that attributes that are needed for his chosen combat sport.

If you'd like to learn more about Kettlebell Training for Combat Sports Click Here !

Kettlebell Training for Combat Sports

I really love this video. It just goes to show the variety and broad applications that kettlebell training offers combat athletes.

Of course, there is always the debate that you should focus your efforts on a few select and very effective kettlebell training exercises such as Long -Cycle Clean & Jerks, one - arm Snatches and perhaps Kettlebell Turkish Get-ups. The theory is to go deeper into your conditioning and not wider by adding silly sport specific exercises to the mix. Get in better condition through kettlebell training and get better at your sport by spending more time in that sport, actually working on the skills needed to excel.I tend to agree with the former. However, different coaches and athletes don't always share the same experiences and are successful with their training plans.

You have to be able to justify why or why not something is in your plan and go from there, trial and error.

Below is a very cool video of some combat sport kettlebell drills. Enjoy.

If you'd like to learn more about Kettleebll Training for Combat Sports Click Here.

Pamela's 24kg Snatches 21/21

Things are going as planned but we may need to adjust some timing issues due to Pam's upcoming BJJ tournament. We'll see.

Our New Kettlebell Crest Plus Todays WOD

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

Post your time in comments.

Spilt Jerks, Cleans and Snatches !

I was huge fan of Split Snatches, Cleans and Jerks a few years ago and consider these drills some of the most demanding but most rewarding kettlebell training exercises available.

My friend Greg Mihovich just released his new kettlebell training DVD series entitled Iron Beast Conditioning. It's a 3 DVD series that takes you from the very first steps of kettlebell training and safety to finally reving it up with his famous kettlebell combinations and split variations.

If you've been training with kettlebells for some time, many of what Greg covers will not be new to you, as he does present you with a very deep introduction of the basic kettlebell exercises. So you may find yourself hitting fast forward during some parts of it. However DVDs 2 and 3 cover all the kettlebell split Jerks, Snatches and Cleans and crazy kettlebell combos that Greg is known for.

If you'd like to add those drills and kettlebell combos to your training plan I highly recommend you pick up Greg's DVD series "Iron Beast Conditioning."

To visit Greg's site go here: Another Crazy Russian with Kettlebells

You can check out some of the drills below.

Little Kettlebells

Everyone needs to start somewhere.The kettlebells in the bottom photo can fit in your palm. Also check out all the different kettlebell styles. Not sure of the source.

The Original Philadelphia Kettlebell Club

Let the good times roll. I miss you guys! I'll post more this week. Check out our prototype 3 pood.

Video 1

Video 2

Video 3

Video 4

Video 5

Video 6

Real Big Kettlebells

I'm not sure of their backound or who these athletes are but they can use some big kettlebells. I've seen a photo of the larger athlete doing double kettlebell presses while doing a split between two chairs.