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SuperBowl Predictions?

January 29, 2009

Here’s what we did in Kettlebell Class last night:

4 Rounds of:
5 Kettlebell Snatches
10 Cleans
15 Swings

4 Rounds of:
5 Kettlebell Front Squats
10 Push Presses

Then completely invert the order.

4 Rounds of:
15 Swings
10 Cleans
5 Snatches

4 Rounds of:
10 Push Preses
5 Front Squats

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2 Kettlebell, 1-Arm Swings

January 28, 2009

For the last several weeks Pamela has been highlighting kettlebell drills that can be performed with lighter kettlebells. Below I highlight a Kettlebell Swing variation that’s performed with 2 light kettlebell but only one arm. This kettlebell drill is great for added grip requirement.

There are still many more exercises to come. We’ve barely scratched the surface!

Filed Under Kettlebell Training for Combat Athletes, Kettlebell Training for Sport · 6 Comments  

Kettlebell Overhead Presses- Same but Different

January 21, 2009

I’m sure that you like a little training variety but I’m also sure that you like to make as much progress in your kettlebell training program as possible.

How do you balance the two?

One of our training philosophies at Kettlebell Athletics is “Same but Different.” We don’t stray too far from the basic kettlebell exercises such as Snatches, Clean & Jerks, Presses and Swings but we also include a fair share of variety.

For example, most of our kettlebell training programs involve overhead presses but we will not always perform the same varition. Sometimes we hit double kettlebell presses, on other training days we’ll hit See-Saw presses or heavy 1-arm kettlebell presses.

This keeps us and our clients motivated but still moving forward towards our goals.

Here’s a short video of 2 of my favorite kettlebell press variations. Try them out and let me know how it goes.

Filed Under Kettlebell Training · 23 Comments  

Kettlebell Training Q & A

January 15, 2009

I receive so many great kettlebell training questions via email that I know other kettlebell athletes would benefit from greatly, so I decided to start a “Kettlebell Training Q & A” As the questions come in I’ll post them here.
 
Thanks to everyone for writing in, I appreciate it!
 
Derrick wrote in:
Thanks for all of the great info.  You give very clear explanations for all of your techniques.
 
I am brand new to kettlebells.  I have spent many hours online reviewing youtube videos and various kettlebell websites.  I have learned a lot.
 
However, one thing that I have had trouble finding is sample workouts for those new to kettlebells.  
 
One thing I was unclear on is, should a person new to kb’s use them like traditional weight training?  i.e. several sets of a fixed number of reps with rest in between.  Or should they be used in a circuit where the goal is to keep the heart rate elevated throughout the workout. 
 
I imagine they can be used both ways.  However, as a newbie, it would be nice to have a resource where I can read about sample begginer workouts, what my goals should be as a begginer, etc
Answer:
Hey Derrick,
Great question and thanks for writing in, I appreciate it.
Both methods will work. I personally made great progress with  fixed set and rep schemes, as have my clients. This helps build a solid fitness base and allows you to refine your movements before moving onto more advanced protocols.
One way to alter the fixed set and rep scheme is to train for time, for example, 3 sets of 1 minute as opposed to 3 sets of 12 reps. You would simply increase the intensity be increasing the rep per minute count. This is actually my preferred way to train currently and is the easiest way to coach in large groups.
Circuits work well also but you need to have a larger skill set to rotate through. As a beginner I would focus on 2-3 core kettlebell lifts, swings, snatches and Jerks and would work those drills for time.
As you build your kettlebell skill set you can start to develop more advanced kettlebell circuits, complexes etc…

Filed Under Kettlebell Complexes, Russian Kettlebell Training · 1 Comment  

Don’t Buy a Heavier Kettlebell Until You Try This!

January 5, 2009

Many people are always looking ahead at the next heavier kettlebell and think that’s the only way to make progress within a kettlebell training program. However, many people simply don’t want to or can’t keep investing in heavier and heavier kettlebells.

Can you blame them? I mean honestly, if you’ve been around kettlebell training for a while you’re were probably sold on the benefit of having one standard tool to work with and develop your fitness and performance program around. We were told that all we needed we’re the standard kettlebell sizes of 16,24 and 32kg. Now’s there’s an in-between weight for each size.

Before you run out and buy a heavier kettlebell make sure that you’ve exhausted all your other kettlebell training options with your current kettlebell fleet.

If you remember last week’s kettlebell training video, Pam showed a kettlebell drill that can be done with one light kettlebell. This week Pam highlights a tough kettlebell drill that can be done with 2 light kettlebells.

This drill is only one variation of a skill known as a Two-Hands Anyhow and many more variations exist. We’ll highlight some more in future weeks. Stay tuned.

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