Just because you can…doesn’t mean you should…

Here’s a great example of a kettlebell exercise that really serves no purpose other than stroking the performers ego. There are other, perhaps better ways of training your “core” that have a much lower risk to benefit ratio.

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.

What’s it going to be?

Every year at this time millions of people commit themselves to getting better or improving some aspect of their lives. Could be career, fitness, weight loss, lifestyle or just getting off those 5 cups of coffee or Blue Monster!

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!

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 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.

Why Your Kettlebell Won’t Swing (Part 4)

The Kettlebell swing should be a very simple kettlebell exercise to learn…and it is for the most part. It shouldn’t take an entire 8-hour day to learn or to teach the kettlebell swing.

There are however certain issues that could stop you from getting the most power from your kettlebell swings.

• Tight Hip Flexors
• Weak Gluteals
• And Weak Hip Flexors

Basically, all these issues are related through your nervous system and their inter-action with one another is what creates how well or how poorly you swing your kettlebell, run , jump or make love.

Follow along with the video below. This method should be applied last, once you’ve gained your new range of motion.

P.S. How to Fix your Goblet Squat. This 17 Part series (it’s very complicated) will begin next week.

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 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

Why Your Kettlebell Won’t Swing Part #3

Last week I shared 2 reasons why your kettlebell might not be swinging as well as you would like.

Usually there are 2 culprits…weak glutes and tight hip flexors.

Often times these 2 culprits are working together,it’s a conspiracy. Just ask Randy Hauer.

The video below will help you address both issues at the same time…maximizing your benefit.

P.S. To see part #1 of “Why Your Kettlebell Won’t Swing” click here.

P.P.S To see part #2 of “Why Your Kettlebell Won’t Swing” click here.

P.P.P.S Although we’re from Philadelphia, most of our Kettlebell Certs are hosted in other cities. However, on November 7th we’re holding a Level 1 Kettlebell Cert for Fitness & Sport Training Professionals. Click Here to sign up.

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.

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