Baby Got Back

How ironic that this song popped up on the Pandora shuffle this morning before I was about to film the Kettlebell Windmill series.

Although Kettlebell Windmills aren’t about side bends and sit ups, they are an excellent exercise for strengthening the obliques, and they require a sufficient amount of glute activation to return to the standing postion.

Below is the first video technique that will help improve you Kettlebell windmill.

As promised here’s a quick and effective kettlebell workout for you to add in today or this weekend.

10 One Arm Kettlebell Swings Left
10 Push Ups
10 One Arm Kettlebell Swings Right
10 Mountain Climbers

3-5 Rounds depending on your available time and fitness levels

Fitting It In During the Holidays

The past three weeks have been crazy!

If you’ve been following the blog, we had a Kettlebell Certification in Philadelphia at our facility on the 7th, followed by a TRX course on the 8th, then I was in New York City for a two-day Kettlebell Certification on the 14th & 15th, and I just wrapped up another one day Kettlebell Certification today!

Not to mention the facility has been up and running as well!

It’s been a little hectic.

I’ve had to rely on short, high intensity workouts in the midst of all this chaos to keep going strong with my workouts.

Here’s another short, yet highly effective kettlebell workout for those days where you only have a few minutes…

It’s one of my favorite complexes.

10-8-6-4-2 Left / Right

Kettlebell Clean
Kettlebell Push Press
Kettlebell Front Squat

If you have some extra time and are feeling fiesty try the full descending ladder of 10-9-8-7-6-5-4-3-2-1 Left / Right

Here’s a photo from today’s closed door Kettlebell Athletics Kettlebell Certification, an amazing group by far, so glad I get to spend my days with such dedicated people.

Kettlebell Workouts in under 10 minutes

I know you’re busy!

I know you love new kettlebell workout ideas.

Here’s a quick sample of a kettlebell workout at our training facility in Philadelphia.

It’s a very simple kettlebell workout combined with a relatively challenging push up variation.

You’ll definitely want to give it a try, and let us know what you think.

5-4-3-2-1 reps of

Kettlebell High Pulls
Kettlebell Goblet Squats
Contralateral Push Ups (the push ups are twice as many reps, so 10-8-6-4-2)

Kettlebell Training Around Injuries

Let’s face it, injuries are no fun, and more often than not we completely stop training when we get injured. If your injuries are minor you still might be able to work out other areas of the body.

We got an email the other day from a fellow kettlebell enthusiast asking for some suggestions on the types of kettlebell exercises he could do that didn’t involve any weight bearing movement on the ankle complex.

So we have two for you…

First is the the Kneeling Kettlebell Clean and Press. This one is great for this scenario but it’s also great for using kettlebells that have become too light. By kneeling you take the hip drive out of the kettlebell clean, and even a lighter weight becomes very challenging.

Take a look

Another great one is the Kettlebell Half Turkish Get Up. The Turkish Get Up in general is a great full body workout, that also plays a major roll in developing shoulder stability. Here the half Turkish Get Up still works all the muscles of the core and the helps to develop shoulder stability without having to worry about the ankle complex.

Here you go

Another Great Kettlebell Weekend

I’m still in awe over the number of amazing trainers and fitness professionals we encounter and get to work with on a monthly basis.

We love teaching our kettlebell training methods, so I’m sure the awe will continue each and every time we have the opportunity to instruct and mentor.

This past weekend’s Kettlebell Athletics Kettlebell Certification in New York City was no different.

If your short on time, try this quick little workout.

20 Swings
20 Push Ups
20 High Pulls
20 Squat Thrusts
20 Goblet Squats
20 Walking Lunges

1-3 times through depending on how much time you have.

Kettlebell Certification Fanatics

This past weekend we had another great group of fitness professionals work with us at the Kettlebell Athletics Kettlebell Certification.

Just look at how excited they are!

Also, as a big favor please check out the information on the book that Rachel Cosgrove just released. It hit Amazon today, and I have to say she is a big part of why I do what I do.

The Female Body Breakthrough

As an extra special thanks for checking out the above information, here’s an awesome workout that you can do inside or outside the gym with minimal equipment.

20 Alternating Swings
20 Push Ups
20 Goblet Squats
20 Push Presses (10/10)
20 Snatches (10/10)

A simple 2-4 rounds depending on your time availability. Let us know how it goes.

PS - If you get your hands on this book tonight you get a bunch of extra gifts to go along with your order. You might want to check it out.

Kettlebell Training Biceps gone wild

During kettlebell training exercises and workouts your biceps should not be heavily involved. However, they can take a beating if your new to kettlebell training or new to some kettlebell exercise variations.

You can’t avoid working your biceps to some degree when elbow flexion is involved but your hips should be producing the majority of elevation and momentum on the kettlebell.

This little stretch hits your biceps just right…be sure to ease into this one and find your sweet little spot. We’re all a bit different.

Beware of the Kettlebell Training Vice-Grip

Kettlebell Training is great for overall grip strength and endurance. The only issue is that most motions of daily living involve the same motions and same gripping actions to those of kettlebell training.

This could lead to over-use injuries of the hands, wrist and elbows. This little drill will help combat that.