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“Doesn’t that hurt your back?”

“Doesn’t that hurt your back?”

This is the most frequently asked question when it comes to Kettlebell Sport lifting, which requires the athlete to complete as many repetitions as possible in a 10 minute set.

The technique used in Kettlebell Sport is different from the technique most people learn through a hardstyle kettlebell certification (StrongFirst, RKC, etc). However, that doesn’t mean it’s wrong. Continue reading

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EMOM Swing Workout

Despite what some may assume about me from watching my training, I love me a good two-arm hinge swing. When it comes to building speed and power, the two-arm kettlebell swing is as good as it gets!

Today’s workout uses the Every Minute On the Minute (EMOM) format, meaning you will complete 10 repetitions at the top of the minute, then set the bell down and rest until the top of the next minute, then start again.

The weight you choose should allow you to complete all 80 repetitions with speed and perfect technique (if the weight is too heavy and your form is compromised, you are no longer training speed).

After the EMOM set, you will complete a 5 minute complex of Clean-Squat-Press-Reverse Get Up.

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4 to 1 Conditioning Fun Workout

My absolute favorite conditioning exercise with kettlebells is the Clean & Jerk (also known as Long Cycle). If I had to choose just ONE kettlebell movement to do to get in shape, this would be it. There’s something about the combination of a hinge movement plus bringing the bells overhead that just gets your heart rate going like crazy!

Don’t believe me? Try the workout below and let me know how you feel afterwards.

(And if you don’t know how to do a kettlebell Jerk – no problem. Just do a push press and you will get the same result.)

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Drop Set Strength Workout

Today we are hitting a few of the strength basics: Deadlift, Press, Squat, and Row.

However, we are going to complete them in “drop sets”, meaning you will decrease weight and increase repetitions each round.

Drop sets are often used to rep until failure for maximal muscle hypertrophy. In today’s workout we will use a modified version, where the number of repetitions has already been set.

The kettlebell weight is up to you, so if hypertrophy is your goal, by all means choose a weight that will get you to failure on that last round.

If your goal is not hypertrophy, the main theme here is just that the weight decreases as repetitions increase – which will give you a nice burn. 😉 

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7 Minutes to Kettlebell Heaven Workout

I have to apologize: sometimes I can’t think of a good name for my weekly workout, so I give it a really silly one! Who would have thought the hardest part of creating a new workout every week was coming up with a creative and catchy name for it?

(If you have any fun suggestions for kettlebell workout names, feel free to send them my way…)

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StrongFirst Kettlebell Workout

I took a StrongFirst hardstyle kettlebell certification back in July, which I mentioned in last week’s workout. (Quick recap: I truly believe that the different styles of kettlebell lifting complement each other: hardstyle practitioners can benefit from relaxation and efficiency principles, and Sport practitioners can benefit from tension and strength work.)

This week’s workout was my favorite workout from the certification, so I thought I’d share it with you! Choose a pair of bells that you can press for at least 5 repetitions. Each round, you will do 3 (hinge-based) cleans, 1 double press, and 3 front squats. Set the bells down for 20 seconds, then repeat! You can do anywhere from 10-20 rounds, depending on your fitness level and the weight kettlebells you choose.

Are you a fan of “hardstyle” or hinge-based kettlebell lifting?

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Slow Strength + Fast Finish Workout

The beauty of kettlebell training is that it can be used effectively for strength and power work, but also for endurance and cardiovascular training. Watch someone grind through a heavy kettlebell press and there’s no denying you can build strength. Give someone a kettlebell to swing for more than a minute, and there’s no way their cardiovascular endurance won’t be tested!

Here is today’s workout, which incorporates both slow strength work and a fast finisher. Enjoy!

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Kettlebell Carry Workout

Portability of the kettlebell is a useful tool – and allows you to incorporate all kinds of fun carries into your training! Carries are great for building isometric strength and stability, as well as grip and cardiovascular endurance.

The kettlebells don’t even need to be crazy heavy for the carries to take effect, especially in the workout I’ve created for you today. You’ll be incorporating swings, presses, snatches, and squats in between each carry, so even hanging onto light kettlebells will be a “wonderful” challenge! 😉


Check out my YouTube channel for more workout videos, tips, and tutorials.

 

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20-Minute Kettlebell and Bodyweight Workout

This week’s workout combines three of my favorite movements into a 20-minute sweat. Don’t let the “fast and effective” description fool you – it will still be a tough workout! We’ll be combining a lunge variation (helloooo kettlebooty!), a push up (my favorite), and the best bang for your buck kettlebell conditioning exercise.

We won’t just be doing sets of 10 reps either. I’ve added a fun challenge into the workout to help you push yourself, and the guidelines are as follows:

  • Start with 1 repetition per side for each of the three exercises.
  • Add 1 repetition per side every round.
  • Complete as many rounds as possible in 20 minutes.

What round can you get up to in 20 minutes?? 

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30-15 Kettlebell Workout

Sometimes you just want to get your butt kicked in a workout and sweat a lot without overcomplicating things. Get that endorphin rush and then move on with your day. That’s what this week’s workout is all about: fast-paced intervals with simple movements that will leave you breathless and sweaty when you’re finished. And there’s less than 30 minutes of work required to complete the workout!

The benefits of training with kettlebells are endless. Not only can you take your kettlebells anywhere, but they are truly the most efficient tool for fast, effective fitness.

What’s your favorite way to train with kettlebells? 

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