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Kettlebells are like...

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

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

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

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

Hard Chargers from Marine Corps Base Quantico

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 !

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 ?