More Kettlebell Training Inspiration!

A few weeks ago I posted a video of Pamela MacElree Snatching a 32kg Kettlebell 10 times on her right and 7 times on her left.

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

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.

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!

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…

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.

Bad News About Kettlebells

The bad news about kettlebells is that people are jumping in head first without proper instruction and setting themselves up for injury.

The good news is, the landscape of kettlebell training is all about to change!

To see what it is we’re talking about, click below

www.KettlebellAthletics.com/KettlebellCertificationVideo1.html

Kettlebell Sots Press

Probably one of the most frequently asked questions within kettlebell training is “What size kettlebell should I start with?”

There’s no easy answer but I always ensure people that they will never outgrow their light kettlebells. There is always SOMETHING that you can do with your lighter kettlebells and in all honesty, some of my favorite kettlebell training sessions are free-style sessions with a light kettlebell.

I don’t have any set or rep scheme, I just do what my body and kettlebell feel like doing. I’ll talk more about this in future post.

Also, you can work on more advanced variations with your lighter kettlebells. For example, pressing a 16kg kettlebell overhead isn’t difficult for Pamela at all but, she ups the intensity and difficulty by working on a more advanced press variation such as the Sots Press.

Follow along with the video below and give it a try. Let us know how it goes.