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
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.
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.
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.
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?!
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"
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
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
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.
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.
