Putting “kettle” in front of any word automatically makes it cooler. It’s a fact!
Tabata intervals consist of 20 seconds of maximum effort followed by 10 seconds of rest x 8 sets for a total of 4 minutes. Get your heart rate up and increase your metabolic conditioning with this combination of kettlebell exercises.
The kettlebell jerk is a movement that utilizes the momentum generated by the legs to bring the bells from the rack position to the overhead position. While your arms and shoulders are working to stabilize, they should not be pushing the bells into the overhead position (or the timing will be off). The quicker the launch and the more relaxed the triceps are, the faster the lifter will be able to jerk without feeling muscular fatigue of the upper body.
Last week I realized that I don’t incorporate warm ups into the weekly workout videos I make – I’m just assuming you’re doing a warm up before you attempt the workout. However, one should never assume, so I decided to make a video exemplifying the type of warm up I usually do before I begin my kettlebell training.
An effective, well-balanced warm up should:
Raise your core temperature
Drill the movements you are going to do in the workout at a lower speed, difficulty level, or resistance
Include skill work that requires consistent practice and/or mental focus
Limber up your muscles, ligaments, and joints to prepare them to stretch and contract
Incorporate different planes of movement i.e. frontal, sagittal, transverse
What’s your favorite warm up routine? Hit reply – I’d love to hear from you.