Kettlebell Athletics -Kettlebell Training for Fitness & Sport

We Have Moved!

2008-10-20T11:40:00.001-07:00

Please Visit Us at Our New Kettlebell Athletics Blog.

Go Here: http://www.kettlebellathleticsblog.com/

Kettlebells are like...

2008-09-26T12:56:00.000-07:00

Kettlebells are a tricky tool.

They've been classified as a fad, but have been in exsistance since 1904.

They've been classified as dangerous, but competitive athletes have the lowest injury rate compared with other sports.

They've been classified as too expensive, yet they last longer than any of us or our children will ever live.

They've been called quite a few things too...

-a cannon ball with a handle
-a strange looking purse
-a cow bell
-a kettle

among other such crazy things.

So, what is it that makes them work, that makes them so beneficial in training environments, that makes people swear by them?

*they're portable
*they don't take up much space
*they are durable
*they are an excellent replacement for traditional cardio
*they are able to be used in hundreds of movements
*when used properly, you burn fat and build lean muscle

A Week of Workouts in Review

2008-08-14T17:16:00.000-07:00

Here are three workouts from this week. All very challenging in their own right.

Workout One

Seated Presses 5 x 5 L/R

Single Leg Deadlift 3 x 15 L/R

3 Rounds of...
Double Clean
Double Front Squat
Push Ups

30 sec on each movement, with 30 sec rest between rounds.

Workout Two

1a) Clean and Press L/R
1b) Pull Ups

2-4-6-8-10-8-6-4-2

2a) Snatch L/R
2b) Push Ups

5-10-15-10-5

Workout Three

With a running clock for 30 minutes, complete as many rounds as possible with good form.

You'll need 1 heavy kettlebell for swings, and 3 kettlebells for presses; heavy, moderate, and light.

10 Heavy Swings
1 Heavy Press L/R
3 Moderate Presses L/R
5 Light Presses L/R
Run 400m

Choose a KB for presses that is challenging but that can be used without failure.

More Training with the 115lb Kettlebell

2008-07-28T12:18:00.000-07:00

Again we have Mike Davis DPT from Kettlebell Athletics Virgina performing a Pistol and a Pull-up with a 115lb kettlebell. Mike makes it look all to easy.

I'm proud to say that I was the first person to introduce Mike to kettlebell training. I believe that intproduction was made with a 16kg kettlebell.

Needless to say, Mike has made just a lil' bit of progress.

Click Here to Check Out Our Kettlebell Training Blueprint !

Mike Davis DPT: Overhead Presses a 115lb Kettlebell

2008-07-25T11:45:00.000-07:00

Mike Davis DPT preparing for his RKC cert and the Beast Challenge in August.

Hard Chargers from Marine Corps Base Quantico

2008-07-24T13:54:00.000-07:00

Some Hard Chargers from Marine Corps Base Quantico give our Kettlebell Swing/ Burpee Challenge a go.

I sincerely want to thank everyone that attended and made for a beautiful morning of kettlebell training. We know some of you traveled quite a distance and we truely appreciate it.

Also, thanks to Lisa for putting this together.

This was after 4 hours of swinging bells:

We have the Best Clients !

2008-07-22T16:50:00.000-07:00

Not only are our clients in incredible shape with some sweet kettlebell skills. They're just as obsessed with kettlebell training as we are.

Where else can you find shrubs like these ?

Some Old Kettlebell Training Video

2008-07-17T06:58:00.000-07:00

I thought you guys would enjoy this. Not sure of the source.

Kettlebell Motley Crew

2008-07-15T18:31:00.000-07:00

Here's what we did:

24kg x 10
28kg x 8
32kg x 6
36kg x 4
40kg or higher x 2

10 elevated push-ups.

As many rounds as possible in 20 minutes.

We had some women use those weights the entire time. We also had some men go up to 44and 48kg swings.

Kettlebell Athletics - Swing / Burpee Challenge

2008-07-14T05:19:00.000-07:00

Every month Kettlebell Athletics will have a new challenge workout. For the month of July the challenge is:

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

You must make it under 5 minutes to get your name on the board. So far, the closest we have is 5:15 for the women and 5:20 for the men.

Standard weight is 16kg for women, 24kg for men.

Here's a sweet video below of Litania's and Alex's efforts.

I have had the honor to learn from Jason at several different seminars and his instruction is elite. I have trained under several kettlebell tutors and Jason is second to none. His clear teaching methods and attention to detail make his class educational and enlightening. He is a master of technique and theory and is an open resource to all he teaches. Jason has always been willing to answer questions and give advice to me. His counsel has been invaluable to my development as a professional. I am proud to be his student and recommend him with the utmost confidence.

John Wild Buckley RKC - Oakland, CA USA

P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.

P.S.S. This workout came courtesy of kettlebell instructor, Jason Marshall in Lubbock, TX.

I Have Failed You All !!!!

2008-07-09T11:37:00.000-07:00

This was our new challenge:

1 Swing
1 Burpee
2 Swings
2 Burpees

Ladder up to 10 Swings,10 burpees in under 5 Minutes.

I didn't make it: 5:41. I will redeem myself !

Some observations:

I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.

Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.

Too much Blue Monster.

Tabata Kettlebells

2008-07-07T19:17:00.000-07:00

Tabata Swings (4 minutes)

Tabata Snatches Right, Snatches Left, Push Ups (12 minutes)

Push Press 30 seconds right
Racked Walking Lunges, 10 steps
Push Press 30 seconds left
Racked Walking Lunges, 10 steps
3 Times

It's humid in Philadelphia.

Pulling and Dragging

2008-06-25T19:10:00.000-07:00

Today's Kettlebell Class did awesome!

Spent the first part of class touching up cleans, and working on anchored cleans.

The workout looked like this...

3 Rounds of

Hand over hand kettlebell pulling with rope
Double kettlebell swings
Anchored kettlebell cleans

1 minute of each, with 1 minute of rest between rounds

then...

3 Rounds of

Forward dragging with rope
Hanging knees to elbows
Heavy push presses

1 minute of each, with 1 minute of rest between rounds

350 What?!

2008-06-23T18:30:00.001-07:00

That's 350 reps, try for sub 25 minutes, with respectable weight.

40-20-10

Snatches Left
Snatches Right
Push Ups
Swings
Front Squats (racked)

The last three movements are performed for a total of 40-20-10 reps.

Enjoy!

"Make It A Tough One"

2008-06-18T18:15:00.000-07:00

We work with a wide variety of people in our facility. The other day, the younger college guys tell me they are coming to the kettlebell class and they'd like it to be a tough one. They always leave class saying, "That was a good one!" but today I made it extra special for them.

Turkish Get Ups 5L/5R

3 Rounds of...
Two Handed KB Swing
Push Ups
Two Handed KB High Pulls
Pledge Push Ups
H2H KB Swings
T Stabilization Push Ups
Goblet Squats

(30 seconds of each with 30 seconds of rest between rounds)

5 Presses Right
10 OH Walking Lunges Right
5 Presses Left
10 OH Walking Lunges Left
4 Presses Right
10 OH Walking Lunges Right
4 Presses Left
10 OH Walking Lunges Left

3, 2, 1

Once again, "That was a good one!"

Nice work!

Try This 32 Minute Wonder

2008-06-16T18:56:00.000-07:00

Today's Kettlebell Class Workout

40 seconds on / 20 seconds off of...

Snatch Left
Snatch Right
Push Ups
Clean & Jerk Left
Clean & Jerk Right
Pull Ups
H2H Swings
Goblet Squats

4 Rounds

Perform each movement for 40 seconds, rest 20 seconds between movements. The clock is constantly running on this one.

Kettlebell Athletics & Strong Women

2008-06-16T10:10:00.000-07:00

Our first video today is of La Saun Taylor of Kettlebell Athletics Alexandia, VA. La Saun was only able to snatch the 24kg kettlebell one time before this visit to Kettlebell Athletics Base Camp in Philadelphia.

She squeezed out 3 reps on her right and 5 on her left. In my opinion, she had more in her but we'll save that for next month.

Likewise, La Saun was never able to press the 24kb kettlebell. She pressed it easily for several singles. This was after 2 hours of training.

The video below is not her best form as she was getting tired... she rushes the press a bit but all other reps were nice and crisp.

Keep kickin' ass La Saun.

Men, let this be a lesson ! We're slowly building an army of women that use the 24kg kettlebell for their standard size kettlebell.

P.S. If you'd like to learn directly from Team Kettlebell Athletics please check our Seminar Schedule by Clicking Here.

More Kettlebell Training for Judo and BJJ

2008-06-13T06:32:00.000-07:00

This is a great video from Hungary showing how kettlebells skills can carry-over into Judo, Sambo and BJJ.

Snatches In Under 15 Minutes

2008-06-04T17:58:00.000-07:00

This is one dedicated group of individuals that we train outside of our facility. They're always interested in new movements, training inside or outdoors, and face the challenging workouts we give them each week.

This week everyone learned how to snatch a kettlebell in under 15 minutes, with respectable weight as well. All the guys started off with the 16kg, no questions asked, women with the 8kg and a quick jump to the 12kg by one. Nice work guys!!

Wednesday Kettlebell Workout

Ladder

30sec Push Press Left/Right
30sec Front Squat Left/Right
60sec Hand to Hand Swings
60sec Two Hand High Pulls

Rest

Next Round add on 30sec Farmer's Walk Left/Right

Rest

Last Round add on 60sec Racked Walking Lunges Left/Right

Your first round is 4 minutes, your second is 5 minutes, your last is 7 minutes.

Kettlebell Partner Swings

2008-06-03T11:53:00.000-07:00

Kettlebell Partner Swings are a great way to add variety to your kettlebell training program.

Make sure that you and your partner have standard Kettlebell Swings perfected before attempting the Kettlebell Partner Swing.

Also, make sure that you don't put a spin on the kettlebell handle, try to keep the kettlebell handle perpendicular to the ground so your training partner can grab it more easily.

Enjoy.

Kettlebell Training for BJJ and Judo

2008-05-16T05:54:00.000-07:00

My good friend, Jason Struck RKC from River City Physical Culture put together a great video on how and why kettlebell training can help enhance your performance in Brasilian Jiu-Jitsu and Judo.

Click Here: For more information regarding Kettlebell Training for Combat Athletes.

Kettlebell Training and Yoga- Program Design

2008-05-10T10:36:00.000-07:00

Here's a short highlight of a new program that I've put together centered around kettlebell and Yoga. I've included some balance work as well just for good measure.

Let me know what you think:

Pamela MacElree- 36kg Kettlebell Turkish Get-Up

2008-04-16T18:32:00.000-07:00

So Pamela tries to play likes she's not competitive but she is for sure. All it took was for Dr. Mark Cheng to post a video of one of his female clients, Nikki Shlosser doing a Kettlebell Turkish Get-Up with a 32kg kettlebell to motivate Pam.

Here's Pamela's 36kg Kettlebell Turkish Get-Up:

P.S. In a few days I'll post the video of Pamela's 40kg Turkish Get-Up.

More on Kettlebell Complexes

2008-03-19T11:53:00.000-07:00

The first method of Complex Training we examined
deals with combining similar kettlebell drills
together to form one seamless action.

The second method also known as Complex Training
involves alternating exercises of heavy and light
loads or slow speed exercises with drills that
are performed explosively.

When discussing the other method of Complex Training
it’s important to understand that there are 2 variations
of this method, namely, Russian and Bulgarian.

Let’s examine Russian Complexes first.
Russian Complexes usually consist of 2 exercises
and involve a slow strength movement followed
by a fast strength movement.

This places the emphasis on the motor
quality known as strength- speed.

A common example would be:

A1) Back Squat for 3-5 repetitions
A2) Squat Jumps for 8-10 repetitions

This Complex would be repeated for 2- 5 sets
within one training session.

You could also place the emphasis on the
motor quality known as speed-strength by
placing the faster movement first within the complex, for example:

A1) Squat Jumps for 8-10 repetitions
A2) Back Squats for 3-5 repetitions

Below is an example of a complex with a speed-strength emphasis.

Bulgarian Complexes are simply a Complex that
contains more than two exercises and usually
moves from the slowest exercise to the quickest, for example:

A1) Back Squat for 3-5 repetitions
A2) Kettlebell Snatch for 3-5 repetitions
A3) Squats Jumps for 8-10 repetitions
A4) Box Jumps for 8-10 repetitions

Only 1-3 Bulgarian Complexes should be performed
during one training session.

Below is a good example of moving from a slower drill, a kettlebell snatch, into a faster drill:

What does all this have to do with kettlebell training?

Easy, due to the unique shape and design of the kettlebell,
as well as the short learning curve associated with
classic kettlebell quick lifts, kettlebells are the
ideal training tool for designing complexes.

Kettlebell quick lifts and ballistic exercises can
be combined with plyo-metric exercises such as box
jumps, broad jumps, very quickly and easily.

Likewise, there is no loading and unloading of a
barbell when using kettlebells in conjunction
with barbells during complex training.

To learn How to create killer kettlebell combos and complexes for endurance, strength and coordination that will be the envy of your teammates and competition I recommend you click here: Kettlebell Training for Combat Sports

Also, please check out "Theiry and Application of Modern Strength and Power Methods" by Christian Thibaudeau.

Gorilla Snatches and Today's Kettlebell Workout.

2008-03-18T08:03:00.000-07:00

During our Level 2 Kettlebell Training Workshops
we cover Double Kettlebell exercises in
great detail.

When discussing double Kettlebell exercises many
variations of the basics present themselves.

For example, we teach the Anchored Snatch and
the Alternating Snatch.

Watch along below as Jorge demos yet another
Snatch variation, the Reciprocal
Snatch... or Gorilla Snatches.

You can view it here:

Today's Kettlebell WOD:

10 Rounds for time of:

1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Kettlebell Push Presses
10 Kettlebell Swings
5R 5L Kettlebell Jerks
10 Kettlebell Swings

Enjoy.

P.S.

To discover 62 different kettlebell movements
GUARANTEED to sky rocket your performance and
eliminate boredom from your workouts! Click Here !

P.P.S. Check out Jorge making the most out of his training environment.

Kettlebells and Skittles

2008-03-13T10:42:00.000-07:00

Once you've mastered the basic kettlebell training
exercises it may be time to move onto more
complex skills.

Just handling two kettlebells is difficult enough,
then some maniac designs this movement.

Somehow this drill was re-named the Kettlebell Skittle.

Follow along as Antonia demos with perfect form.

P.S. If you're interested in Kettlebell Training for Combat Sports. This Kettlebell Training Round Table DVD has 4 of the top kettlebell coaches sharing their best tips for over an hour.

Watch along live as Jeff Martone, Steve Cotter, Steve Maxell and myself share some of our favorite kettlebell exercises for improving strength, power and speed... plus much more.

Click here to order now: Kettlebell Training Round-Table

P.P.S. I'm taking this bad boy off the shelves tomorrow so if you're interested get it fast.

Donkey Kong Loves Kettlebells

2008-03-11T11:23:00.000-07:00

Some very interesting stuff happens at our
kettlebell training workshops.

Besides working deeply on traditional kettlebell
exercises such as Snatches, Cleans and Jerks and their
variations, trainers go a little crazy and develop some
very unique kettlebell drills.

Here's one that I would like to highlight, which
was developed by Jorge Unigarro from NYC.

We'll just call this one the Donkey Kong:

P.S. If you'd like to learn more about Kettlebell Exercises, we'll be covering basic, intermediate and advanced drills plus much much more at our Notre Dame Highschool Workshop on April 5th.

Click Here to Sign Up: Kettlebells, Bands and Bodyweight.

10 Beast Snatches per Arm

2008-03-09T18:10:00.000-07:00

I first met Matt Godina at a Kettlebell Athletics Level 1 Workshop in NYC. I was impressed immediately. So was the rest of the Kettlebell Athletics team.

Matt's desire to learn and put to practice everything he learns is matched by few people.

Matt Godina, kettlebell training fanatic and Kettlebell Athletics NYC representative shows off his work the beast.

10 Snatches per arm ?

Stay tuned for Part 2... Redemtion!

To Contact Matt Click Here: Kettlebell Athletics NYC

Killer Kettlebell Complexes

2008-03-05T06:44:00.000-08:00

There are two forms of training known as
complex training; we will cover only one method
within this article.

Kettlebell Complexes blend several distinct movements
together to form one seamless drill.

Kettlebell complexes are an outstanding
way to fire up your metabolic conditioning
and training intensity.

They’re also a great way to complete
incredible amounts of work in little time.

There are three different ways to arrange
your complex training:

• Succession
• Sequence
• Combination

Doing complexes in succession is the easiest
way to learn.

With the succession method you
complete all the desired reps of one drill
before moving onto the next.
In sequence you shift from one drill directly
into the other until you finish the entire complex.

In combinations you join several drills
together to form one smooth drill.

Combinations demand the highest level of
movement skill and co-ordination.

Ideally, introduce complexes into your
training by beginning with 2 movement
complexes using either the succession
or sequence method.

Using the Clean & Press as an example,
a complex designed in succession would look like this:

Complete 5 Cleans and then complete 5 Presses.

A complex designed in sequence would look like this:

Complete 1 Clean and then complete 1 Press
until 5 reps of both movements are completed.

In other words, re-clean the kettlebell on each rep.

High-Pulls and Thrusters are classic
examples of a 2 movement complexes
designed in combination.

In the video below, follow along as John, a great trainer and kettlebell athlete from Long Island demonstrates a sucession complex on his right arm, and a sequence complex on his left.

Both complexes consist of the same drills, which one looks more difficult ?

As you become more acquainted with complex training you can increase the number of movements within one complex. Your only limitations is your fitness level and kettlebell skill set.

Several traits should be considered when designing complexes:

• Your fitness level.

• Your ability to recall movements quickly.

• Your skill set.

• Your flexibility

• Your tolerance for pain.

Other things to think about when designing kettlebell complexes:

• How well does each movement flow into the latter drill?

• How well does each movement flow into the next drill?

• Where are the most complex drills? Are the drills that require the most co-ordination in the beginning of the complex while you client is fresh?

• Where are the most explosive drills? Are they in the beginning where full power and speed potential are recognized?

Taking all of these consideration into account, there are no limitations when designing kettlebell complexes.

The number of drills within one complex can reach upwards of 10-15 if you're able to tolerate and remember each drill, as well as having mastered each drill before their inclusion within the complex.

P.S. If you'd like to learn more about Kettlebell Complexes, we'll be covering their design and practice during our Notre Dame Workshop. Early bird registration ends on Friday.

Click Here to Sign Up: Kettlebell, Band and Bodyweight Workshop

Kettlebell Punch Cleans

2008-03-03T07:30:00.000-08:00

During our Kettlebell Training Worskshops for Fitness & Sport we meet some incredible people with great ideas and diverse training backrounds. Our good friend Ray Simpson happens to be one of those incredible people.

Ray has been a combat athlete for many, many years now and is always looking for ways to make his training more effective.

From his training as a boxer and as a skilled kettlebell athlete, Ray created the the Kettlebell Punch Clean. Once Ray showed me this I had to try it myself.

If you like that tight, tense ending to your Kettlebell Cleans, then the Punch Clean will add even more zip to your technique.

Watch along as Ray demos the Kettlebell Punch Clean.

Click Here for more information on Kettlebell Training for Combat Sports.

Video Clip: Kettlebell Circular Cleans

2008-02-06T07:41:00.000-08:00

Once you have the basic Kettlebell Exercises down, such as Swings, Cleans and Snatches, you may find yourself looking for more dynamic kettlebell drills.

The Circular Kettlebell Clean is an intermediate kettlebell exercise that adds another dimension to a Classic Kettlebell Exercise. This is a favorite among our wrestlers.

You can view it here:

Today's Kettlebell WOD

2008-02-01T07:09:00.000-08:00

This is only for Internet tough guys and weak performers:

50/50 Snatches
50/50 Cleans
50/50 Front Squats
50/50 Swings
50/50 Push Presses
50/50 Jerks

For time:

Post time to comments.

Kettlebell Training & HUngarian Judo Part 2

2008-02-01T07:08:00.001-08:00

This is the video with English subtitles:

Kettlebell Training and Hungarian Judo

2008-01-30T12:06:00.000-08:00

Kettlebell training has been a staple of combat sports physical preparation and athletic development for centuries in Eastern Europe. The video below shows how the Huhngarian Judo Team trains.

Click here for more info on Kettlebell Training for Combat Sports.

Kettlebell Power-Metrics

2008-01-07T11:04:00.001-08:00

Kettlebell training purists (self included) like to point out the fact that many kettlebell exercises such as the Swing, Snatch and Clean extend the range of motion by allowing the kettlebell to float behind the hips during the lowering or eccentric portion of the drills.

Kettlebell purist are equally as fast to point out that the extended range of motion and the eccentric or yielding contraction simply doesn’t exist in barbell Olympic lifts, since the athlete usually drops the barbell under control once the lift has been performed successfully.

In fact, this one benefit of kettlebell training has been credited to improving deadlift numbers, increasing beneficial hormonal responses to exercise, and positive body composition changes.

Pavel Tsatouline, the man responsible for bringing the kettlebell back to life in America even has a program based around kettlebell quick-lifts such as the Snatch, Swing and Clean. Pavel calls his program “Fast Tens” and many athletes report dramatic changes in lean muscle mass and strength levels.

A similar phenomenon occurs with kipping pull-ups. Many athletes report that their strict pull-up numbers, weighted and nonweighted sky-rocket after a focusing on a program based around kipping pull-ups. What do kettlebell quick-lifts and kipping pull-ups have in common that illicit such positive training responses?

Before we get into details let’s cover some basics. There are 3 types of muscular action, concentric or overcoming, eccentric or yielding and isometric.

Concentric muscle actions are a shortening of the muscle to overcome an external resistance. Eccentric muscle action is a resisted lengthening of that muscle or simply a muscle exerting force while being lengthened. An isometric muscle action simply refers to a muscle exerting force without any actual movement or change in its length.

The focus of this article will be on the eccentric muscular action or to be precise a fast or over-speed eccentric action.

Below are several reasons why we’ll be focusing on fast eccentric contractions:

To increase Reactive Strength: Reactive Strength is a term used to describe how quickly you can shift from the eccentric portion of a lift to the concentric portion of the lift. Poor Reactive Strength will increase the amount of time it takes you to shift from eccentric to concentric actions. This all translates into less force production and less power output during the concentric contraction making you slower and less explosive.

To Alter Motor Unit Recruitment: Research shows that fast eccentric contractions recruit a greater amount of Type 2 (fast-twitch) motor units. The greater involvement of Type 2, higher threshold motor units translates into more explosive movement and greater power output.

To promote structural changes. Some researchers have also found a decrease in Type 1 (slow- twitch) muscle fibers after a period of training using fast eccentric contractions. Type 1 fibers are slow twitch, endurance fibers and the less you have of them the better if you’re interested in being a power/speed athlete.

The Drills

We’ll be using standard kettlebell exercises such as the Swing but we’ll be adding one simple twist, an environment of hyper-gravity. Instead of allowing gravity to bring the kettlebell back down on its own, we’ll be actively lowering it either by our own force or through the use of a trusted training partner.

The Active American Swing: We use the term active to illustrate the fact that you are pulling the kettlebell back down and not gravity. You’ll be doing this through a powerful shoulder extension and hip flexion. As the kettlebell reaches its peak height above your head pull the kettlebell back down between your legs and hips using your upper back musculature and your hips flexors.

The Power-Bomb: For this variation you need a training partner that you trust 100%. Perform two standard kettlebell Swings to get set, on your 3rd repetition have your training partner throw the kettlebell down as fast as you’re able to handle. Change directions as fast as you can in the bottom position, touch and go!

The Power-Bomb Figure 8: Swing a kettlebell around your legs using a figure 8 pattern. Traditionally this is performed with a slight pause in the up position. For this variation however you’ll throw the kettlebell back down between your hips as fast as you can handle.

Programming

The Active American Swing can be used within any metabolic conditioning workout to improve your time and power output. Simply replace this variation with your standard Swing.

The Power-Bomb works best as a component of a power couplet. A power couplet is two explosive drills performed back-to-back for low repetitions. Power-Bombs work well with Clapping Push-ups and Clapping Pull-ups.

Power-Bombs also work well within a complex using a plyo-metric drill or box jumps, again for low repetitions.

The Power-Bomb Figure 8 is simply thrown in as an active recovery drill or alternated with other less intense activities such as agility ladders or rings.

If you’re not used to fast eccentrics break into them slowly as they cause more muscle damage, particularly to fast twitch fibers. You’ll be happy with the results regardless. Enjoy.

The # 1 Rated Russian Kettlebell Challenge Instructor !

2008-01-06T07:43:00.000-08:00

I just wanted to take a moment and say "Thank You !" to everyone that I've worked with and to everyone that has helped me along the way. I truely appreciate the testimonials that were sent in helping to make me the # 1 Ranked Kettlebell Instructor.

Stay tuned for some incredible content and information. 2008 will be our year !

The above photo is taken for HardStlye Magazine.

To download your own copy of HARDSTYLE MAGAZINE Please Click Here:

"How to Improve Your Vertical Jump With Kettlebell Training ?"

2007-12-12T08:33:00.000-08:00

This is one of the most frequently asked questions I receive via email.

There are a couple of answers to this question:

1st: Increase you maximum strength by using heavy weight
for low reps in the 1 to 5 range. I prefer the Deadlift
over the Squat for several reasons.

2nd: Mix classic kettlebell quick lifts (Snatches, Swings, Jerks) with actual jump training.

Perform each kettlebell drill as fast as possible, lower your weight if you need to.

You're focus is speed, not heavy weight, save that for
the Deadlifts.

3rd: Make sure to shut down your hip flexors. Tight hip
flexors literally put the brakes on powerful hip extension,
which is your goal in vertical jump performance.

4th: Perform over-speed eccentrics to develop higher levels
of reactice strength.

Here's a short clip on the Kettlebell Power-Bomb and Over-Speed Eccentrics:

Here are 2 resources for such information:

Kettlebell & Band Training For Superior Power

Instant Access to 13 of the Top Vertical Jump Training Experts

The Kettlebell Bent-Press

2007-12-10T07:40:00.000-08:00

The Kettlebell Bent-Press is an excellent drill for grappling athletes as it promotes hip mobility, spinal and shoulder stabilization.

Your entire back musculature works overtime to keep your spine rigid as well locking your overhead arm into place.

The Kettlebell Bent-Press is a unique drill that actalluy allows you to develop a mind/muscle connection with your lats, a muscle group that is generally hard to recruit during pressing actions.

The Kettlebell Bent-Press also shares very similar mechanics to many hip throw variations.

In my own training I've given up drills such as the Kettlebell Windmill, Turkish Get-ups and Bent-Presses for more common drills such as Snatches and Long-Cycle Clean & Jerks.

For the next 6 weeks I'll be re-introducing the Kettlebell Bent-Press and Turkish Get-ups back into my program on my strength days.

See below for quick video highlighted the Kettlebell Bent-Press:

Click Here: For more information on Kettlebell Training for Combat Sports.

The Extended Kettlebell Snatch.

2007-12-05T12:30:00.000-08:00

One of the greatest benefits of kettlebell training is the
plyo-metric training effect that occurs during drills such as
Kettlebell Snatches, Cleans, Swings and Jerks.

However, there are situations when training without the
plyo-metric effect is desirable.

For example, any sport or activity that requires explosive
power from a dead stop such as a football lineman, Volley Ball
and certain wrestling/grappling throws.

The Extended Kettlebell Snatch is an excellent alternative
to the more common Kettlebell Snatch variations.

Snatching from the floor without any preswing develops
power and speed from a dead stop.

Using a small box to extend your range of motion adda
even greater benefits to this already outstanding variation.

Watch it below:

11/28/07 Kettlebell Training WOD

2007-11-28T10:36:00.000-08:00

Complete as many Kettlebell Snatches as you can in 10 Minutes.

Rest 5 minutes.

Complete as many Kettlebell Clean & Jerks as you can in 10 Minutes.

Rest 5 minutes.

Complete as many Kettlebell Swings as you can in 10 Minutes.

Eat.Sleep.Mate.

On Vacation ?

2007-11-26T13:08:00.001-08:00

Not Really.

Alternate sets of 5 Snatches R/ 5 Snatches L with 5 Thrusters R with 5 Thrsuters L for 20 minutes.

2-Arm 4 -40kg Kettlebell Deadlifts

2007-11-20T08:58:00.000-08:00

This video is from many years ago when The Original Philadelphia Kettlebell Club got together very often for some good training days and all around fun times.

Here's a short video of myself and Marty Farrel playing around with 4 x 40kg Kettlebell Deadlifts.

As a side note:

If you'd like to learn how to make more money with your Kettlebell Training business click here:

Kettlebell Training Profit Systems

How Many Long-Cycles C & Js in 20 Minutes ?

2007-11-15T05:32:00.000-08:00

I love this type of training. The Long-Cycle Kettlebell Clean and Jerk is my favorite kettlebell exercise.

I prefer to perform it one arm at a time and take the kettlebell to the floor on each rep, just a slight touch then explode.

How many can you get in 20 minutes ?

Kettlebell Training Work Shop in Philadelphia

2007-11-05T12:08:00.000-08:00

Although the Kettlebell Athletics Team is based out of Philadelphia, we very rarely conduct our Stage 1 Kettlebell Training Work Shops in Philadelphia. We usually travel to different metro areas such as New York City and Chicago along with numerous hot spots in California.

We teach two variations of the Turkish Get-up during our Stage 1 Kettlebell Training Workshop, both based off of the Lunge.

We save our other, more advanced varitions until our Stage 2 Kettlebell Training Workshops based off of the Overhead Squat. Most people we encounter have very under-developed Overhead Squats and to give them the Turkish Get-ups based on that base skill is just overkill.

Here's a short clip from one of our NYC Workshops. Thanks to the NYC Kettlebell Athletics Teammates and to everyone that attended, all 55 of you.

Triple Kettlebell Two-Hands Anyhow & Todays Kettlebell Workout

2007-11-01T05:38:00.000-07:00

Max number of 1 kettlebell Long-Cycle Clean & Jerks in 10 minutes.Switch hands as needed.

Rest 5 minutes.

Max number of 1 kettlebell Thusters in 10 minutes. Switch hands as needed.

Post Load and Reps to comments.

Stone Lock Juggling & Todays Kettlebell Workout

2007-10-29T10:29:00.000-07:00

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

2007-10-26T14:02:00.001-07:00

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

2007-10-25T07:52:00.000-07:00

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

2007-10-23T08:18:00.000-07:00

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

2007-10-23T05:09:00.000-07:00

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

2007-10-22T08:21:00.000-07:00

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

2007-10-19T12:47:00.000-07:00

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

2007-10-17T14:59:00.000-07:00

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

2007-10-11T05:36:00.001-07:00

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 !

2007-10-08T13:56:00.000-07:00

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

2007-10-04T08:20:00.000-07:00

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

2007-10-02T09:02:00.000-07:00

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

2007-10-01T10:32:00.000-07:00

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.

Pamela's 24kg Kettlebell Snatch Update

2007-09-28T12:03:00.000-07:00

I've added a few reps this week, 17/18. We'll be working a little bit on my grip since that's what went first. Overall felt pretty strong. Should have 22-25 in the next two weeks or so.

WOD

5-4-3-2-1

TGUs

Snatches

Clean and Jerks

Kettlebell Training - Kettlebell Athletics Style

2007-09-26T18:51:00.000-07:00

Kettlebell training is a beautiful thing, it can be simple and brutal or it can be refreshing and restorative . Although you can get very creative with kettlebell training the majority of your results will come from a small, select pool of kettlebell training exercises.

These kettlebell exercises are the basics, Cleans, Jerks, Snatches, Long-Cycle Clean & Jerks .... The deeper you go into the basics, the more profound your kettlebell training career will become.Save the kettlebell training circus tricks for your off days or your active recovery days.

In Addition To The Kettlebell As A Training Tool

2007-09-25T09:23:00.000-07:00

You've got to love these old photos. They display feats of strength and athleticism far beyond much of what we see today. Fortunately the older training methods and tools are coming back into play. There clearly must have been then and there still are benefits to kettlebell training.

WOD

15 Snatches Left

20 Walking Swings Left

15 Snatches Right

20 Walking Swings Right

12/9/6/3 Snatches and a constant 20 Walking Swings

Philadelphia Kettlebell Workshop

2007-09-24T06:19:00.000-07:00

Kettlebell Athletics Philadelphia Kettlebell Workshop

Date: Saturday, November 17, 2007

Time: 9am - 5pm

Location: CrossFit Philly

WOD

30 High Pulls

20 Feet Walking Lunges

30 Swings

20 Feet Walking Lunges

30 One Arm High Pulls Left

20 Feet Walking Lunges

30 One Arm High Pulls Right

20 Feet Walking Lunges

30 One Arm Swings Left

20 Feet Walking Lunges

30 One Arm Swings Right

20 Walking Lunges

Kettlebell Windmills

2007-09-22T07:09:00.000-07:00

While performing kettlebell windmills it is essential that the back leg (the leg that is supporting most of your weight) remains vertical to the ground. Think of it as a pillar that supports your structure. Additionally the arm that is supporting the kettlebell overhead also remains vertical with a fully extended elbow throughout the entire movement.

WOD

5 L/R Windmills

10 Push Ups

4 L/R Windmills

10 Push Ups

3 L/R Windmills

10 Push Ups

2 L/R Windmills

10 Push Ups

1 L/R Windmill

10 Push Ups

TGUs in Large Groups

2007-09-21T07:58:00.001-07:00

Kettlebell Athletics Kettlebell Training Workshops and Seminars.

It can get tricky at times but the easiest and most effective way to teach the Turkish Get Up in such large groups is without using the kettlebell, often called the Naked Get Up.

WOD
50 Snatches

10 Swings

40 Snatches

20 Swings

30 Snatches

30 Swings

20 Snatches

40 Swings

10 Snatches

50 Swings

These are total reps not per arm.

Kettlebell Training Nazis ?

2007-09-20T07:02:00.001-07:00

Sorry about the photo quality, not sure how to enhance these or make them larger. If you look close there's kettlebells by their feet. From my understanding, these photos are of Nazi troops during WW2 kettlebell training. There's another photo of them throwing their kettlebells into the air.

Today's WOD:

Grind Day:

1,2,3,4,5,1,2,3,4,5,1,2,3,4,5 of

Double Kettlebell Overhead Presses alternated with Pull-ups.

Post your weights in comments.

Old School Kettlebell Fore-Arm Exercise

2007-09-19T12:07:00.000-07:00

Here's another old school kettlebell exercise. Not sure what he's doing here but he claims it's a kettlebell forearm exercise. It looks like an early kettlebell Halo in my opinion.

Here's today WOD:

50/50 Snatches
50/50 Cleans
50/50 Swings
50/50Push Presses
50/50 Jerks

For time:

Old School Kettlebell Athletes

2007-09-18T07:59:00.000-07:00

The former Soviet Union chose Kettlebell Training as it's primary means of fitness simply because it reached a large portion of their population. Kettlebell Training proved effective for elite Soviet troups and little old grandmas and the village fair.

World Champions in the Making!

2007-09-17T13:13:00.000-07:00

30 One Arm Swings L
30 One Arm Swings R
30 Two Arm High-Pulls
Walking Lunges w/ KBs in hang position on outside of hip,25ft. Change hands after 25ft.

4 rounds.

Double Front Raise Kettlebell Snatches

2007-09-14T08:36:00.000-07:00

Vince Malts, Bloomington Prarie Thunder Ice Hockey

WOD

Left Arm 25-20-15-10-5

Kettlebell Snatches

Kettlebell Swings

Kettlebell Cleans

Kettlebell Front Squats

Then

Right Arm 25-20-15-10-5

Kettlebell Snatches
Kettlebell Swings
Kettlebell Cleans
Kettlebell Front Squats

24kg Kettlebell Snatches

2007-09-13T11:22:00.000-07:00

Yesterday I got in 15/15 Kettlebell Snatches with the 24kg. I felt great, could have probably pulled out a few more. Working up to 40/40 before the end of the year. Looks promising, I'll post updates. Of course Bella is very supportive, Enjoy!

More from This Weekend's RKC

2007-09-13T04:37:00.000-07:00

Some East Coast friends met some West Coast friends in Minnesota this past weekend. An exchange of workouts focused on using Kettlebells as the main tool was just one of many topics of conversation.

From left to right: Jim and Mike (CF Jersey Shore), Pamela and Jason (CF Philly and KBA), Ryan and Eric (CF Orange County)

WOD

1 minute of each with 2 minutes rest between rounds, 4 rounds.

Kettlebell Deadlifts

Kettlebell Snatches

Kettlebell Jerks

Kettlebell Front Squats

Kettlebell Cleans

Kettlebell Presses

Perform the kettlebell movements for 30 seconds with each arm.

Kettlebell Athletics at the RKC

2007-09-11T04:56:00.001-07:00

Kettlebell Athletics was well represented at the September 2007 RKC. A cheery bunch of strong smart kettlebell training folks.

From left to right: Matt, Pamela, Sharon, Jason, and Carrie

WOD

A nice little ladder up...

Clean and Press Left/Right

1, 3, 5, 7, 9, 11, 13, 15

Only revert to the Push Press when your Press starts to fail.

Congrats to this weekend's RKCs!

2007-09-10T10:49:00.000-07:00

We had a great time this weekend working with all the RKC canidates. Congrats to all! It was great to see people that we have worked with pass all the requirements as well. A special congrats to Sharon Tasman, Matt Godina, and Carrie Dale, it has been a pleasure training with the three of you prior to your RKC weekend.

In a post form Dragon Door...

45 out of the 57 candidates passed all the requirements and were awarded the RKC certification. This translates into a 79% pass rate for the training.Many congratulations to our strong new group of RKCs:

Jonathan Barber, RKC
Ryan Bishop, RKC
Cody Bramlett, RKC
John Buckley, RKC
Michael Capper, RKC
Carrie Dale, RKC
John Davis, RKC
Amy Dudley, RKC
Antony Fernandes, RKC
Gary Gant, RKC
Rolando Garcia, RKC
Sara Georges, RKC
Cynthia Glass, RKC
Matthew Godina, RKC
Patrick Gould, RKC
Carol Happ, RKC
Connie Hardie, RKC
Dee Hayes, RKC
Michael House, RKC
Richard Hruby, RKC
Ruggy Joesten, RKC
Bret Kottler, RKC
Eric Leverenz, RKC
Nicole Martino, RKC
Mike McLaughlin, RKC
Kelli Meier, RKC
Andrey Patenko, RKC
Mark Piscope, RKC
Travis Riviera, RKC
Harinder Sabharwal, RKC
Phil Scarito, RKC
John Shaeffer, RKC
Jessie Shea, RKC
Renee Sliviak, RKC
John Smaltz, RKC
Robyn Smith, RKC
Nathan Sobcazak, RKC
Jason Struck, RKC
Anton Summers, RKC
Sharon Tasman, RKC
Jason Therrien, RKC
Jason Turko, RKC
Bob Uguccioni, RKC
Dom Uguccioni, RKC
Kim Vigsbo, RKC

One of The Many Uses of The Kettlebell

2007-09-06T07:45:00.000-07:00

Kettlebell Training isn't just about swings, snatches, and more swings and snatches. The versatility allows kettlebell training to go far beyond the training you'll experience with other training tools.

Here the kettlebells are used in lieu of parallel bars to support an L-Sit, talk about core strength and stabilization.

WOD

3 Rounds

10 Hand to Hand Swings

10 Swings Left

10 Swings Right

10 Two Handed Swings

10 Snatches Left

10 Snatches Right

10 Clean Left

10 Cleans Right

10 Jerks Left

10 Jerks Right

10 Front Squats Left

10 Front Squats Right

Two Hands Anyhow

2007-09-05T06:10:00.000-07:00

The Two Hands Anyhow can be performed with a variety of tools and in several different ways. Here it is showed with a barbell and a kettlebell. We often do the windmill variation of the Two Hands Anyhow.

WOD

10-9-8-7-6-5-4-3-2-1 Left/Right

Snatches

1 minute Rest

10-9-8-7-6-5-4-3-2-1 Left/Right

Cleans

1 minute Rest

10-9-8-7-6-5-4-3-2-1 Left/Right

Jerks

Kettlebell Training for Combat Athletes

2007-09-04T06:20:00.000-07:00

Kettlebell Training for Combat Athletes is a 2 disc DVD set with 3 Bonus audio interviews. Check it out for optimal conditioning for any Combat Athlete.

WOD

1 minute of double kettlebell cleans

1 minute of double kettlebell jerks

1 minute of double kettlebell front squats

1 minute of double kettlebell swings

1 minute of rest

complete 5 rounds

Push Up Variation

2007-08-31T06:17:00.000-07:00

Court from CF NYC Bottoms Up Push Ups

WOD

Perform as many swings as you can in 5 minutes. Rest for 2 minutes and repeat trying to reach the same number of swings as the first set. Repeat one more time.

Product Update:

Next week we'll be releasing a brand new product based around the business of Kettlebell Training. You won't want to miss out on these tested and proven methods for increasing the sales of you Kettlebell Training business.

Tougher Than It Looks

2007-08-30T18:05:00.000-07:00

Albert Tauscher

5 - 10 - 15 - 20 - 25 reps of each movement per arm, two times.

Snatches

Cleans

Clean & Press

Jerks

Swings

Front Squat

Pressing A Monster Kettlebell

2007-08-29T10:21:00.000-07:00

It is so important to be able to lift weight overhead. Sit and think for a minute about how often you raise your hands over your head throughout the course of a day. You may only be putting away a dish in the cabinet, or maybe your struggling to get that heavy box full of stuff off the top shelf in the closet. Either way we need to be prepared to have weight overhead. Pressing is just one of the many ways weight is moved overhead.

WOD

Double Kettlebells

1 Press

1 Push Press

1 Jerk

Repeat in this order. As your Press starts to fail, move to 1 Push Press followed by 1 Jerk. As your Push Press starts to fail move to 1 Jerk. Keep track of how many Presses, Push Presses, and Jerks you complete.

Farmer's Walk Workout

2007-08-28T06:16:00.000-07:00

10 Snatches Left/Right
10 Cleans Left/Right
10 Push Presses Left/Right
60 Feet Farmer's Walks

4 Times

Your grip should feel this one.

Long Cycle

2007-08-15T06:35:00.000-07:00

2 Movements
Long Cycle (Clean and Jerk with 2 Kettlebells)
Pull Ups

10 Long Cycle
1 Pull Ups
9 Long Cycle
2 Pull Ups
8 Long Cycle
3 Pull Ups
7 Long Cycle
4 Pull Ups

Continue the rep scheme until you reach

1 Long Cycle
10 Pull Ups

Challenged by The Bell Nation

2007-08-08T12:24:00.000-07:00

We at Kettlebell Athletics occassionally post a challenge, and occassionally we challenge a specific crew of enthusiastic, strong-willed, and eager Fire Fighters to a workout. Occassionally that same group sends a challenge back to us, it's been going on for years!

The Bell Nation's Challenge

10-9-8-7-6-5-4-3-2-1

Single Arm Clean and Jerk
Burpees with a Jump

They've done the workout with the 32kg, in just under 14 minutes.

The Armbar

2007-08-06T11:37:00.000-07:00

The RKC Armbar, a great drill for shoulder stability, usually performed with a light to moderate weight.

WOD

10 Dbl Snatches

10 Dbl Cleans

10 Dbl Presses

10 Dbl Front Squats

10 Dbl Swings

3 Rounds

Tabata Kettlebells !!!!!

2007-08-01T05:57:00.000-07:00

20 seconds on, 10 seconds off for 4 minutes of:

Kettlebell 2-Arm Swings

Kettlebell Long Cycle Clean & Jerk

Kettlebell Fronts Squats

Maintain a consistent rep count on each working period.

The Height of The Kettlebell Swing

2007-07-27T04:09:00.000-07:00

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.

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Clean

Front Squat

Press

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.

Perfecting the Kettlebell Snatch

2007-07-25T04:33:00.000-07:00

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.

WOD

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.

Partner Kettlebell Swings

2007-07-23T03:15:00.000-07:00

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.

WOD

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.

Hand and Eye Coordination

2007-07-20T04:57:00.000-07:00

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

Our first Kettlebell Training WOD together.

2007-07-19T07:10:00.000-07:00

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.