Your Kettlebell Training Not-To-Do List {Part 2}

Well it seems hat everyone out there has their own Kettlebell Training Not-To-Do List! Thanks for sharing! Here are a few more that I feel are important. I do have a suspicion that we could keep this going for quite a while.

4. Do not become dogmatic and close your mind to other training options and opinions.

Do not sell all of your dumbbells. Do not sell all of your barbells. Do not subscribe to only one camp of kettlebell training either. There are times and situations when one training option will outweigh the rest. This could even include variations of the same kettlebell exercise. For example, we teach our athletes to snatch their kettlebells in a vertical path directly from the floor. They’re looking for power development and that’s all, they could care less about snatching a kettlebell for 10 minutes straight.

We treat kettlebell training as a means to an end- athletics development. At other times we treat kettlebell training as the end itself, as we have many kettlebell geeks as clients and athletes. Your kettlebell training has to fit within the context of what you’re after. Use the correct variation for the correct response and use the correct training tool for the correct physical attribute. It’s that simple.

 

5. Do not take your kettlebell training too seriously-

Don’t forget to have fun and enjoy the process. Kettlebell training is one of the most fun ways to train. You can take it anywhere, it’s quick, rewarding and easy to implement.

Remember, kettlebell training was originally marketed within the U.S. as the poor man’s alternative to Olympic Lifting.

There are months and weeks where your training numbers will matter, so write everything down and focus.

There are other times when taking your kettlebell to the beach or park and whipping it into the air is your best medicine. Allow your body to feel those ups and downs naturally and respect it.

6. Do not forget to include others in your kettlebell training lifestyle-

My wife was never really into working out until I got her hooked on kettlebell training. My 6 year old son sees kettlebells everywhere and has quite a good 2-arm swing. My 2 year old son’s 2^nd word was kettlebell, his 3^rd was BJJ. No lie!

Training with friends and in groups adds an outstanding dynamic to your training atmosphere. Many kettlebell training programs work great with partners:

• 1. Partner Ladders- You go, I go. If you want even more rest between rungs add another training partner. We did this in the Marines with up to 10 people per pull-up bar and my pull-up numbers were never higher.
• 2. Partner Intervals- You Go, I go. If you want to manipulate the work: rest ratios simply add a training partner or two. There are several ways to work these partner intervals but that is the subject for a future post.
• 3. Team Relays- This is always a favorite within our group kettlebell training programs. Which team can complete a certain amount of work first? Maybe 500 swings, 800 meter run and 500 Push Presses. Teams can divide the work however they see fit and it’s always fun watching them develop their own strategies. Just a quick side note: Whenever we divide the teams into old farts and young whipper snappers…it’s the older crew that wins out. Must come from experience.
• 4. Many many more options- I’ll write more other group/partner workouts in future post.

P.S. I would love to hear how you training with others or how your run your group classes. Lay it on me homie!

Your Kettlebell Training Not-To-Do List {Part 1}

I’m a huge fan of Tim Ferris’s Book, “The 4-Hour Work Week” Although a lot of what Tim discusses within his book isn’t exactly new; he presents it in such a way that is easily understood and actionable. And it’s Action that gets things done. But as Tim points out in his book, what you DON”T do is just as or even more important than what you DO do.

With that in mind here’s my Kettlebell Training Not-To-Do List. Please feel free to add your very own items within the comment section below:

1. Do not do too much too soon- I know that you’re psyched about your new training program and your new training tool but DO NOT go overboard.

Many kettlebell exercises may be completely new to you. You may have never worked your hamstrings and gluteals with the same intensity and focus as with traditional kettlebell exercises. When we do our 2-day kettlebell certifications, the attendees always complain of sore hamstrings and gluteals on the second day…and most of them are fitness professionals that are in great shape otherwise.

Likewise, in most situations people are not used to having their heart rates increase through high-repetition weight training. It’s a training stimulus that’s foreign to them and their systems…mind included, and they’re often not prepared for the workload or intensity.

Take it slow, only introduce 1 or 2 new movements into your training at one time and keep the overall training volume low. You’ll progress quickly and save yourself from unwanted injuries and soreness.

2. Do not obsess about kettlebell training!- I’m a kettlebell geek always have been and probably will always be. I love training with them, I love training others with them and I actually think that kettlebells make training fun for most people.

But, you can consume too much kettlebell training information. And when you do it leads to paralysis. I suggest you find 1 or 2 kettlebell training resources to follow and stick with that. I suggest that you follow us :) but the choice is up to you. Save the other kettlebell training resources and fun reading for Fridays. Only on Fridays, the other weekdays are the times to get down to business.

3. Do not waste your time trying to master obscure and ineffective kettlebell exercises-During one of our kettlebell certifications I once had a trainer show me a kettlebell exercise that she developed for Tennis players. I still have no idea what the hell it was supposed to do or which athletic attribute it was meant to enhance. It was so complicated and complex that she had to think about 4 times before she could show it to me.

For best training results apply the 80/20 rule. What 20% of your kettlebell exercises provide you with 80% of your results? Chances are that it’s the basics. Snatches, Cleans and Presses/Jerks, Swing and Squats. No need for Bottoms-up Diagonal Windmills while blindfolded holding a cat.

P.S. Stay tuned for Part 2 and 3 coming this week.

P.P.S. Please leave your own suggestions in the comment section below, I’d love to hear them.

What’s The Right Angle?

With all these tips on the windmill, by now you’ve figured out just how much I love this exercise especially when done with kettlebells. (I even have a few more that I’ll be getting together for you and posting up next week.)

In the meantime, if you aren’t exactly sure at what angle your body is supposed to be folding when performing the windmill you simply guide your hand along your leg.

Check out the video to see

Windmills are a great way to start your workout, add in a few sets at the beginning of some of your workouts with a light weight kettlebell. Once you’ve included them into your exercise program regularly, you’ll see a significant increase in your flexibility as well as stability of your shoulder.

1, 2, 3 Get Loose

As a follow up to last week’s video on making the most out of your kettlebell windmills, here’s another tip that will help to make your kettlebell windmills much more effective in your kettlebell training.

For your foot placement, imagine that your heals are connected the ground so they become your pivot point. You want to ensure that your heals are also in line with each other you don’t want them to be in a stagger stance.

From here, you’ll apply the wall drill by keeping your leg vertical and perpendicular to the ground as well as with the arm that remains overhead. These are the pillars of your kettlebell windmill and need to remain sturdy throughout the entire movement.

We’ve got one last quick at home home workout that will leave you feeling really good about the time you spent training…

Kettlebell High Pulls 10 x 10
T Stabilization Rotations 10 x 10
Contra Lateral Push Ups 10 x 5