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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:

Some Old Kettlebell Training Video

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

Kettlebell Motley Crew

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

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 !!!!

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.

Kettlebell Athletics & Strong Women

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.

Kettlebell Partner Swings

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 and Yoga- Program Design

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

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.

Killer Kettlebell Complexes

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

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.

Today's Kettlebell WOD

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.

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

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

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.