We often travel just north of our own kettlebell training facility in Philadelphia, to New York City, below is the group photo from the February 2010 Kettlebell Athletics Kettlebell Certification.

Ideally you would run this this sequence seveal times.

To make it more difficult:

• Use a heavier Kettlebell
• Increase the distance for each kettlebell & bodyweight exercise
• Time yourself, then work to decrease your time using the same distance and kettlebell
• Count the numbers of reps for the kettlebell swings and bodyweight exercises taht you can complete within a set distance, work to increase the numbers of reps you can complete with that same distance. The sit-throughs are perfect for this. Swings no so good.
• Likewise, decrease the number of reps it takes you to complete the distance, in essence working through a longer range of motion. The floor rows/pull-ups are perfect for this.

To make it a bit easier:

• Use a lighter kettlebell
• Decrease the total distance used for each kettlebell and bodyweight exercise
• Take some rest between each exercise instead of moving directly into the next exercise. Active recovery would be your best option. Keep moving.
• Listen to some kick-ass tunes. Never underestimate the power of some kick-ass tunes!

Here are 3 that work very well with Kettlebell Overhead Pressing variations. But they’re not limited to those kettlebell exercises.

But first a quick update on our live events:

Click Here to register for our Kettlebell Certifications.

Click Here to check out our Kettlebell Live Events page.

In the meantime Pamela had a BJJ competition but that hasn’t stopped her from moving ahaed on her kettlebell Training Goals.

Watch the video below to see her progress. I think she’ll make 20R20L very soon.

P.S. Pamela also had a kettleebll training article published in Personal Fitness Professional. You can check that out here: PMac Kettlebell Article

I didn’t create this picture, I don’t endorse it and I actaully recommend against. But boys will be boys…I understand but don’t go blaming kettlebell training when you mess up your body.

Kettlebell Exercises that are Dumb

Many people mentioned performing some kettlebell exercise with a 32kg kettlebell, mostly pressing.

Here’s a quick video of Pamela MacElree of Kettlebell Athletics snatching a 32kg kettlebell for 10 reps on her right and 7 reps on her left. Pamela’s goal for 2010 is 20 snatches on the right and left. Do you think she’ll make it?

I do.

By the way, Pamela does what is known as a Half- Snatch or Health-Snatch by lowering the kettlebell to her shoulder. This is perfectly legit. Original Kettlebell competitions consisted of half-snatches and were later changed to the variation we see now.

As a kettlebell athlete I have to ask you, what’s it going to be in 2010? Will you press the 32kg kettlebell? Will you get 200 Kettlebell Snatches in 10 minutes or under? Or will use kettlebell training to help you win more medals in your chosen sport?

You don’t even need to have any outcome goals. You could simply set process goals…like “I will train with kettlebell 4 times per week and hit a yoga class twice per week.”

Just setting process goals will move you towards your outcome goals much easier while having more fun during the PROCESS.

But setting the process goals isn’t enough, you have to act. It’s action that counts! The ability to get things done is what separates people who get results and those who only talk about things.

Talk Does Not Cook Rice. - Chinese Proverb

So what’s it’s going to be? Let me know down below and I’ll help you get there!

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!