WARNING: This workout will get your legs very, very sore!
Every Minute on the Minute (EMOM) you will do goblet squats with a kettlebell 25% of your bodyweight. Start with 3 reps at the top of the first minute and add 3 reps every round (i.e. 3, 6, 9, 12… and so on). Keep going until you reach failure OR you cannot complete the required amount of repetitions within the minute.
Use the number of squats you got up to and complete that same number of repetitions of the following 7 exercises: H2H swing, uneven push up, bent row, glute bridge, sit up, bicep curl, and tricep extension. For the H2H swing, push up, and bent row, you do not need to complete the number of repetitions on EACH SIDE, just a total. For example, if you failed at 30 goblet squats, you need to complete 30 push ups total (not 30 per side). If possible, use the same kettlebell weight as you used for your goblet squats.
I used an 18kg bell and got to 30 squats. I completed the workout in 24 minutes. Did you beat me? Comment below and gloat about it!
Hit your posterior chain with these 3 kettlebell moves!
Complete 10-8-6-4-2 repetitions per side of each movement. You can alternate movements or stay on the same movement and then move onto the next movement. If you have multiple kettlebells available, increase weight as the repetitions decrease.
Work your way through a 10-round superset of two essential kettlebell movements: the power swing and the overhead press.
Complete 10 swings per round and move up in weight each round. Choose a “grind” weight for your overhead press (not a max weight but one that still feels challenging for 1 rep) and complete 1 repetition per arm.
I’ve mentioned before how Long Cycle (kettlebell clean & jerk) is my absolute favorite bang for your buck conditioning exercise. There is no other movement that tests your fitness quite like Long Cycle does! Today’s workout is my favorite type of Kettlebell Sport training: short interval sets.
Here are the workout guidelines: – Complete the following intervals: 30s, 1m, 1.5m, 2m, 1.5m, 1m, 30s.
– Work = rest, so each rest periods will be as long as the time you spent lifting in the previous interval.
– Choose a pair of kettlebells with which you can complete a pace of at least 8-10 repetitions per minute.
Want more Kettlebell Sport workouts? Check out my 4-week training programs here.
I’m a firm believer that just like running a half marathon, completing a half marathon with a kettlebell is something everyone should do AT LEAST once in their life (coincidentally, I’ve completed both of them exactly once). While most of us probably won’t do anything as crazy as setting a Guinness record for the kettlebell marathon, we can still have fun, challenge ourselves, and reap the cardio benefits from doing a long, steady state kettlebell set.
As you may have guessed, today’s workout is to complete a kettlebell half marathon (30 minutes)!
Here are a few guidelines for the workout…
Choose from 1 of 3 lifts: swing, clean & jerk, or snatch (clean & jerk is the easiest as you can rest in rack; swing and snatch will fatigue your grip much more).
Complete 30 minutes of nonstop lifting (meaning you cannot set the kettlebell down until the end of the time).
Switch hands as many times as you like.
Pace yourself! It’s a (half) marathon, not a sprint.
Kettlebells are one of the most versatile exercise tools out there. If we’re talking bang for your buck, kettlebell training is at the top of the list. With one portable and relatively inexpensive tool, you can increase strength, coordination, stability, balance, power, speed, mobility, and cardiovascular fitness.
Now let’s hone in on that last component, which is always on everyone’s mind: cardio! Whether you love it or hate it, cardiovascular exercise is a crucial component of any fitness regimen. If you can’t walk up the stairs or run down the street without getting out of breath, can you really consider yourself “fit”? The beauty of using a kettlebell to get your cardio in is that lifting kettlebells is low-impact, can be done anywhere, and there is absolutely no running involved.
Let’s explore 6 different ways you can utilize kettlebells to get your blood pumping and strengthen that heart muscle. Continue reading →
Sometimes all the time you’ve got to spare is a few minutes.
No time to drive to the gym, no time to do a long warm up, no time to fuss about what you’re going to do. That’s what having a pair of kettlebells at home is for! And I’ve laid out a quick, challenging workout for you here that is sure to feel like you’ve worked out for longer than just 15 minutes…
Kettlebells have become increasingly popular in the fitness world, and for good reason. They are an incredible tool to build strength, conditioning, unilateral coordination, endurance, and mobility. Unfortunately, there is also a lot of misinformation on the internet about kettlebell training. People throw a kettlebell around for a few weeks and call themselves experts, when in fact it takes much more than a little practice or even a certification to truly be an expert on kettlebell training. As someone who has spent many years lifting kettlebells, is a World Champion in the sport, and is certified under multiple different organizations, I consider myself well-versed in the world of kettle. I want to help clear up some of the misconceptions I see and hear that might prevent some people from experiencing the joy of lifting kettlebells!
Myth #1: Kettlebell lifting is inherently dangerous and especially bad for your back. Continue reading →
While kettlebells are most commonly known for building explosive hip power with a ballistic swing, in my opinion the type of training kettlebells are most optimal for is strength-endurance. That is, lifting kettlebells for minutes at a time, without setting them down (aka Kettlebell Sport training). Kettlebells have been used for this type of training throughout history, and for good reason! This type of training builds incredible conditioning, endurance, and mental tenacity. While Kettlebell Sport competitions are incredibly tough and not for everyone, I believe the training can be used effectively for anyone who enjoys lifting kettlebells.