Kettlebell Overhead Presses

By design the kettlebell allows for some unique exercise variations. Although these kettlebell exercises are all overhead presses, they all have a much different feel and do affect different areas of your grip, shoulder complex and core.

Try these out! let us know which variation was your strongest, which one was your weakest?

Kettlebell Training Lunge Variations

Kettlebell training is very versatile, far beyond swings and snatches. Here are four different kettlebell lunge variations. Below the video is a workout using each kind of kettlebell lunge variation.

Kettlebell Workout 1
Racked Reverse Lunge 10/10
Elevated Push Ups 10
(Place your hand on the kettlebell for the elevated push ups)
Follow a descending ladder 10-9-8-7-6-5-4-3-2-1

Kettlebell Workout 2
Racked Reverse Lunge w Leg Drive 10/10
Pull Ups 5
Kettlebell Swings 20
5 Times

Kettlebell Workout 3
Overhead Reverse Lunge 30sec/30sec
Sling Shots 30sec
Push Ups 30sec
Run 400yards
4 Times

Kettlebell Workout 4
Reverse Lunge w Overhead Press 30sec/30sec
Squats 30sec
Speed Rows 30sec
Jump Rope 60sec
5 Times

Give those a try and let us know how they work for you. Quick and efficient full body workouts all based around bodyweight training and kettlebell training.

Lastly, if you’re looking to increase your kettlebell training knowledge even further and visit the very location where our kettlebell training happens you’ll want to grab one of the last spots we have open for the November 7th Kettlebell Athletics Kettlebell Certification in Philadelphia.

Kettlebell Workouts- Power and Stability

We have several different formats to our kettlebell workouts at Kettlebell Athletics.

One of our favorites way to train is through Kettlebell Complexes.

There are several ways to arrange your Kettlebell Complexes as well as a proper sequence to follow when designing kettlebell complexes.

This sequence can be broken or adjusted once you understand the basic kettlebell exercises and techniques.

Here is a sample of one Kettlebell Complex that we use called…Kettlebell Power and Stability. The more powerful or explosive kettlebell exercise is placed first within the complex, followed by the slower more controlled kettlebell exercise.

For more info on Kettlebell Complexes please check out these other articles:

Killer Kettlebell Complexes

More on Kettlebell Complexes

Barbara Does Descending Kettlebell Complexes

Lateral Kettlebell Complexes

An Interesting Kettlebell Combination

We often include threaded kettlebell lunges and racked step ups into our kettlebell training programs. So, why not combine the two of them together and get more work done in a little less time. The kettlebell training video below shows how well these two movements flow together.

During the kettlebell threaded lunge part of the movement you can pass the kettlebell from the outside in (lateral to medial) or from the inside out (medial to lateral).

You could easily change where the kettlebell is held during the step up part, but this version seems to be the easiest to pick up.

Combine the Kettlebell racked step up and threaded lunge combo with push ups and a field sprint for a killer workout. (If you’re stuck indoors sub 1-2 minutes of jump rope for the sprinting).

Your workout would look like this…
KB racked step up and threaded lunge combo 10/10
Push Ups 20
Field Sprint

Ladder the reps down. If you’re feeling strong go with 9/9-18, 8/8-16. down to 1/1-2. If you need a quick workout to get the blood flowing and the heart rate up ladder down by twos, 8/8-16, 6/6-12, 4/4-8, 2/2-4.

Let us know what you think below!

I almost forgot, there are a few spaces still available at the Massachusetts Kettlebell Athletics Kettlebell Certification Oct 10-11. Don’t miss out!

Why your kettlebell won’t swing…part #2

Another common issue that stops us from reaching full…powerful hip extension during our kettlebell training workouts and exercises are tight hip flexors.

Tight hip flexors are just a symptom of our modern lifestyle. Below is a simple hip flexor stretch that should be done prior to your kettlebell training session. There are many, more advanced hip flexor stretches that you can do, this drill is just skimming the surface.

Why Your Kettlebell Won’t Swing

If you’re having a hard time with your kettlebell swings there may be several reasons or causes to your lack of kettlebell swinging power.

Please watch the kettlebell training video below to uncover cause number #1…gluteal amnesia and how to correct it!

Kettlebell Workout- Lateral Kettlebell Complexes

Sticking with our kettlebell training theme of “Same but Different” we simply apply some lateral movement to traditional kettlebell exercises.

Basically when we take our kettlebell training outside we prefer to have fun with our kettlebell exercises and training. You can be serious but sometimes just the joy of human movement is a much more rewarding experience than how many kettlebell snatches you busted out in 10 minutes.

Kettlebell training outside is also a great training environment for sport and athletics. It’s really a sad story that many people are very uncomfortable training outside in a natural setting, barefoot or not. It almost scares them.

Please try out these Lateral Kettlebell Complexes and enjoy your kettlebell training!

 

Kettlebell Swing Ladders

Jason and I are big fans of Kettlebell swings, especially for our general population training clients.  Kettlebell swings get a lot of work done in a little bit of time.  To keep them interested and to change the training stimulus slightly, we incorporate a variety of kettlebell swings into our training programs.

Here’s one example of something unique that we do with Kettlebell swings using a height ladder.  In this variation you perform three swings at ascending heights to equal one rep.  You’ll notice in the highest swing I still don’t go directly overhead, as most people’s form will tend to breakdown.

Give it a try and let us know what you think below…

When 2 Kettlebell Clowns Compete!

Just a little backround on this video.

Zach even-Esh and I are great friends but very competitive.

The 1st event was bowling in which I crushed Zach by 120 points on several games. Then…

The 2nd event was who could overhead press the thickest band…I beat him at that.

Then we had a double kettlebell one-arm overhead anyhow comp. I beat him that !

In Zach’s defense he would crush me at deadlifts and pull-ups everyday of the week.

Please Note: Pamela is on Zach’s side the entire time.

Kettlebell Rack Holds

We’ve always said there are hundereds of different kettlebell exercises.  One kettlebell exercise that is often overlooked, as most don’t even think of it as an exercise, is the kettlebell rack hold.  There’s a huge amount of static strength necessary to be able to hold one and especially two kettlebells in the rack position for any period of time, particulary after doing a complimentary kettlebell exercise prior to the rack hold.

In the video below, instead of an actual rest period, I use the rack hold position as an active rest period.  It is 2 and 1/2 minutes of work with 30 seconds of rest.  A beginner should use only one kettlebell, and anyone using doubles who has never trained like this before will want to start with lighter kettlebells for 3-5 rounds.  You can work your way up to more rounds and heavier kettlebells over a period of time.

Give it a try and let us know what you think.

« Previous Page — Next Page »