When a kettlebell lifter laments to me about the huge imbalance between their left and right sides, my typical response is to chuckle and say, “Welcome to the club!”. That’s not to undermine their frustration, but to make them realize that being uneven is normal and not the end of the world.
Of course being uneven is not something to write off as unimportant, because an imbalance in repetitions can lead to an imbalance in the body, which is the recipe for an injury. Addressing the imbalance is crucial, but it’s also completely okay if your left and right side are not EXACTLY the same. From a competitive standpoint, improving your weaker side is a no brainer as it will lead to more repetitions and thus a higher score!
(But I still think it’s funny how everyone seems to think they are MORE uneven than everyone else.)Continue reading →
The hips are the center of power for almost all athletic movement. Kettlebells are great for improving hip strength and power. Thus, by the transitive property, kettlebells are great for improving athletic ability!
Enjoy this week’s workout, which includes exercises for hip power, strength, and flexibility…
As a personal trainer and kettlebell coach, something I do almost daily is program workout routines. Some days I’m more motivated to come up with something new than others, so I have a few go-to rep / time schemes when I’m not feeling particularly creative.
Here are a few examples:
10 reps per side x 3 sets.
1 min on, 1 min off x 4-10 sets.
50-40-30-20-10 reps 1x through using varying exercises.
1 min, 2 min, 3 min, 2 min, 1 min with 3 min rest between sets.
5-4-3-2-1 reps per side without setting the kettlebell down until you get to 1.
20 sec work, 10 sec rest x 4-8 sets.
10 to 1 rep scheme, as featured in this week’s workout:
I’m a firm believer in enjoying every single day – even Mondays! There are way too many people out there who dread Mondays. Why is that??? If you don’t enjoy life on a Monday, then you need to get some things straightened out.
Here are the two most important things that help me be happy every day: 1) doing something you love and 2) having a positive mindset. How about you?
If you’re anything like me and you love kettlebells and/or being active (which I’m guessing many of you are since you’re subscribed to my mailing list…), incorporating a fun workout every day is key to finding that daily happiness!
So without further ado, your dose of a Monday Funday workout…
Interested in hiring me as your kettlebell coach? Email email@example.com schedule a free 15-minute phone call with me to discuss my online programs.
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. Continue reading →
Injury and dysfunction stem from imbalance in some shape or form. Keeping your workouts balanced is important for the body’s resistance to injury and physical longevity.
Your training should be balanced by incorporating all the different ways your body can move: squat, push, pull, hinge, rotation, hanging, and inversion. In addition, your training should include exercises performed in the sagittal, frontal, and transverse planes.
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!