Two Hand Anyhow, Anyone?

Have you tried the two hand anyhow? It’s a kettlebell exercise that combines the windmill, curl, overhead squat, and press into one fluid movement. The two hand anyhow will improve coordination, strength, and mobility. The workout below incorporates the two hand anyhow into a full kettlebell training session – please comment if you give it a try!

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How to Master the Kettlebell Snatch

Reaching My Kettlebell Snatch Potential

Since working with my coach Denis Vasilev when he came in San Diego in October, I’ve changed up my Snatch technique. While I have been snatching kettlebells since 2011, I’ve always hit a road block when it comes to the 20kg bell and above. I’ve competed with 20kg and 24kg, and have never hit a number even close to what I believe my true potential is. While I have made many changes to my technique over the past five years, I think I’ve FINALLY made the changes that will allow me to reach my potential over the next couple years.
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The Coach Behind America’s Best Teen Kettlebell Athletes

Sara Nelson was the first person I met in the kettlebell world and one of my biggest role models in the sport. She conducted my interview for an intern position at Ice Chamber Athletic Performance Training, where I was introduced to Sport and worked for three years. As one of the Ice Chamber Kettlebell Girls, Sara was one of the first female lifters to travel the world as a kettlebell athlete. Nowadays, she coaches a majority of the Ice Chamber team – including teen phenom kettlebell athletes Rylee Reeves (first American junior to podium at the IUKL World Championships) and Miranda Robbeloth (youngest American female Master of Sport). Read the interview below to learn about Sara’s coaching and lifting philosophy.


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Interview with MSIC and Master Coach Gregor Sobocan

When I think of people who have tons of knowledge about Kettlebell Sport and its training methodologies, Gregor Sobocan jumps to mind. Not only has he written a book about the training methods for Kettlebell Sport, but he has tried and tested numerous protocols of training on himself. Some of his workouts seem so masochistic, I’m not sure I would ever want to train with him (oh, who am I kidding, I’m totally masochistic too!). Despite all the crazy training, Gregor has achieved great results in competition, earning him the title of Master of Sport International Class. What I find more intriguing than his personal success in the sport, however, is that he has coached multiple athletes to Master of Sport and MSIC level as well. Learn more about Gregor in the interview below!  Continue reading

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Clean, Jerk, Row, Repeat Workout

I thought it’d be fun to incorporate the rower into a workout; it’s such a great conditioning tool that has many parallels to Kettlebell Sport lifting. Both are cyclic exercises that work the entire body by building strength-endurance and cardiovascular fitness!

Today’s workout is a descending ladder:
Clean & Jerk 30 reps – Row 500m
Clean & Jerk 25 reps – Row 400m
Clean & Jerk 20 reps – Row 300m
Clean & Jerk 15 reps – Row 200m
Clean & Jerk 10 reps – Row 100m

No rower? No problem! Substitute another form of cardio (i.e. running, biking, jump rope, AirDyne, etc) and go for time instead (2 min, 1.5 min, 1 min, 45 sec, 30 sec). 

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Snatch Technique Variations featuring Aaron Vyvial

If you’ve ever attended a Kettlebell Sport competition, you will notice that everyone’s technique varies – almost as if they are using a totally different technique to do the same lift. While there are stylistic differences in how each person lifts, in general the basic biomechanics of the lift always remain the same. 

The kettlebell snatch is the most technically challenging of the GS lifts, as well as the lift that varies the most between athletes. In the following video, Ketacademy Master Coach and Texas Kettlebell Academy owner Aaron Vyvial describes two variations in kettlebell snatch technique that are aesthetically different, but maintain the same biomechanical principles.


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Scotland’s Record-Breaking Kettlebell Extraordinaire

Abigail Johnston has had a whirlwind career in Kettlebell Sport. In the short five years that she’s been lifting kettlebells, she’s trained herself to be on par with Russian athletes who have been lifting since they were tweens, broken more records than I can keep track of, and established herself as a force to reckon with in every single Sport lift (single AND double). Not only is she one of the top lifters in the world, but she is one of the only high-level female coaches whose students have achieved excellent results in competition. I was lucky enough to stay with Abi at her home in Glasgow after the IUKL World Championships in 2015, and get a peek into her life. She impressed me with her dedication to her craft, her modesty, and her kindness and care for her students. Read the following interview to learn more about this lifting extraordinaire!


 

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Windmill Complex Workout

A kettlebell complex is a series of kettlebell exercises that flow together into a sequence. You can change the number of repetitions or the weight of the kettlebell to adjust the difficulty. After completing this workout, try brainstorming your own kettlebell complex and let me know what you come up with!

This particular kettlebell complex workout includes windmills and overhead squats, which can be challenging movements if you don’t have the proper flexibility. To modify, you can bend the knees more on the windmill and substitute the overhead squat for a regular squat. The weight you use will be limited by what you can press and overhead squat with. This routine is great for improving overhead mobility and shoulder stability. 


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The Librarian of Girevoy Sport

Aaron Vyvial might be the most knowledgeable person about everything kettle in the United States, or maybe even the world. If you want to know anything at all about kettlebells ranging from history to technique to what the latest kettlebell Facebook thread is about, he’s your man. If there was a library containing books about Girevoy Sport, Aaron would be the librarian to field your questions to. Not only is he in the know and he knows it, but he’s got the experience to back it up. Aaron is one of the only people in the world to have spent as much time learning from the Kettlebell Sport greats as he has – Rachinskiy, Mishin, Denisov, Dedyukhina, Vasilev, the list goes on. He is also the owner of one of the only Kettlebell Sport only gyms in the world (Texas Kettlebell Academy), which hosts a team of impressive athletes. Let’s learn a little more about the “librarian of GS”, who also happens to be America’s only Ketacademy Master Coach*. Continue reading

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