Inspired by my friend and Kettlebell Sport coach Gregor Sobocan, this workout combines Long Cycle and Jerk into one set to provide you with a great conditioning workout.
Kettlebell Sport is first and foremost an endurance sport, not a strength sport. Beginners often confuse the two and move up in weight too quickly, without realizing that it takes months for your joints, tendons, and ligaments to adapt to being under load for such a long period of time (compared to the few seconds spent under load in any other weightlifting sport). Unfortunately, this often leads to an overuse injury.
Beginners can avoid overuse injuries and prep their joints and tissues more effectively by incorporating isometric drills into their training, i.e. overhead hold, rack hold, farmer walk. These drills will build stability and strength, as well as teach the lifter how to relax in the rest positions.
What does it mean for a workout to be “balanced”?
There are many reasons why you should strengthen your hamstrings.
If you sit often, the hamstrings get shortened and weak.
If you’re a runner, stronger hamstrings will prevent injury.
If you’re a Kettlebell Sport lifter, meaty hamstrings give you more power.
If you’re quad-dominant, you should balance your body with hamstring work.
…and many more.
The kettlebell is one of the best tools to work the hamstrings!
All of the power for swinging work comes from the hamstrings (and glutes). So as you’ve probably guessed by now, this week’s workout focuses on the hamstrings… also, you get a chance to test your 5 minute Snatch number!
Check out my YouTube channel for additional kettlebell workouts, tutorials, and tips.
The Jerk is an amazing way to work on your leg power!
Today’s workout incorporates 3 sets of double kettlebell jerks, broken up by a minute of active recovery with one of my favorite simple movement flows.
Most of my workout videos don’t tell you what kettlebell weight to use, however, I will usually give you guidance in terms of a pace. For today’s workout, select a kettlebell weight you can maintain a pace of 12-14 jerk repetitions per minute for each set. As always, be sure you can execute good technique at the weight you are lifting.
Need help with your kettlebell Jerk technique? Check out my Intro to the Kettlebell Jerk video.
Calling all Kettlebell Snatch Lovers!!!
“Slow snatch” = 5 second hold at the bottom, 5 second hold at the top every repetition
We are getting Kettlebell Sport specific today. That means, training the kettlebell snatch for endurance! If you’ve never done a 10 minute snatch set, a “slow snatch” set is the perfect way to start. If you HAVE done a 10 minute snatch set before, a “slow snatch” set is the perfect way to test a heavier weight than you normally lift.
And if you hate snatching slow, guess what? You get to sprint it out with some speed snatches at the end of the workout. Plus I threw some farmer walks in there for good measure to make sure your forearms are totally smoked!
If you need help with your technique, please check out my Intro to the Kettlebell Sport Snatch video.
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The possibilities for interval training are endless. You can come up with an infinite number of variations in work and rest intervals depending on your goals and whether you want to focus on strength, power, endurance, etc.
Today’s kettlebell workout is moderate amount of work with short rest, so I would suggest light to medium weight and focus more on speed and quality of repetitions than going heavy. If you want to go heavier, I would increase the rest time so you can ensure good form on the exercises.
The double half snatch is a very challenging exercise that can quickly become taxing on the lower back if you go to heavy. If you’ve never tried it before, I highly encourage you to stay very light. It will still get your heart rate up, don’t worry! 😉
Enjoy! As always, I love to hear from you so please tag me in your videos and let me know how the workout goes.
Tier = fancy word for decreasing number of repetitions.
Today’s workout is a double kettlebell complex that has 5 rounds with 1-2 minutes of rest in between. The first round is 10 repetitions of each exercise, the second round is 8 repetitions of each exercise, then 6, then 4, then 2. If you would like to add an extra challenge, you can increase kettlebell weight each round.
Is your upper body mobility limiting your Kettlebell Sport success? Purchase my Upper Body Mobility for Kettlebell Sport ebook, which includes a full explanation of why mobility is key to lifting kettlebells; over a dozen flexibility exercises with written description, pictures, and video demonstrations; mobility routines for pre-workout, post-workout, and anytime; and equipment to utilize for best results.
Obviously one workout is not the end all be all for having muscular arms and a big butt (that depends on various factors, including the workouts you do but also on genetics, nutrition, frequency of training, etc.), but your arms and booty will definitely get worked with the following video.
The workout includes the kettlebell bent press, a fun combo of a windmill and a press. If you’ve never done the bent press before, I highly suggest you check out this video by Jen Sinkler.
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Everyone loves push ups, yes? And doing 100 of them is no problem, right? Okay maybe that’s just me… but I’m here to tell you that doing 100 push ups is even better when you break it up and put some double kettlebell Long Cycle reps in between. Trust me. Because what’s better than getting a great arm pump? Let me tell you: getting a great arm pump PLUS working your legs and heart rate like crazy on Long Cycle so your entire body feels worked and you get an amazing endorphin rush.
If my description of this week’s workout scared you, don’t worry… it’s a short workout! But don’t confuse short with easy. Give it a try and let me know if my description was accurate!
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