This workout challenges your grip endurance with a swing-snatch set, kettlebell burpees, overhead holds, and single arm farmer walks.
Use a light to medium weight kettlebell for the swing-snatch set (to make it harder on your grip, don’t switch as many times throughout the set, or try using only one switch!). Use a heavy weight kettlebell for the burpee and farmer walks. The weight you use for the overhead hold depends on your shoulder strength and stability.
In this week’s workout, you will use 4 moves to build your kettlebooty (and really your whole posterior chain: back, glutes, hamstrings, and calves). You will need one heavy kettlebell, a pair of medium weight kettlebells, and a couple boxes.
If you don’t have any boxes for the deficit deadlift, feel free to improvise by using chairs, bumper plates, or simply standing on a ledge that allows the kettlebell to go lower than it would for a regular deadlift.
For this kettlebell challenge workout, add a repetition of each exercise every round until you find your limit (or hit 10 reps of each). To make the workout harder, increase the kettlebell weight or move faster. To make the workout easier, decrease the kettlebell weight or move slower.
This week’s workout is a 300 rep total body kettlebell workout – all you need is 2 kettlebells. This workout is appropriate for people of all fitness levels. For beginners, decrease the weight and break up the sets into lower repetition schemes. For advanced lifters, go heavier, move faster, and string more reps together. Good luck!
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The best aspect of traveling to teach Kettlebell Sport workshops is seeing the growth of the sport up close. Last October, I taught a workshop in Georgia that was attended by 7 people. I remember Jenn Casey – organizer of the workshop and founder of Georgia Kettlebell Sport – expressing a bit of frustration about the lack of interest in Kettlebell Sport in the area and how she was not sure there would ever be enough participants to host an actual kettlebell competition.
Steve Cotter is the founder of the International Kettlebell and Fitness Federation (IKFF) and one of the most well-known kettlebell experts in the fitness world. Countless people who currently compete in the Kettlebell Sport learned technique from Steve, who travels worldwide to teach kettlebell workshops. When I had lunch with Steve and his wife Samantha a few weeks ago, I got to know a lot about Steve’s background and the history of Kettlebell Sport in the U.S. (which you all know is something I love to post about) – as well as that Steve will be competing again in the near future!
When did you first get interested in health and fitness?
In its origin as a young boy in upstate NY, playing a lot outdoors by myself, climbing trees, hiking by the local streams, exploring in the woods. More formally, when I moved to California in 1982, when I was 12 years old. Then I started serious study of Chinese internal martial arts.
Whether you’re looking to be fit for health and longevity, trying to prevent injury, or preparing for a sport or other physical activity, anti-rotational strength and core stability is a key element to success.
The double kettlebell clean and jerk is the best total body kettlebell exercises there is – strengthening the legs, arms, back, and core. Not to mention the cardiovascular benefit when you train longer sets of Long Cycle!
Here is a basic workout geared toward Kettlebell Sport and more specifically, Long Cycle (clean and jerk) with two kettlebells.