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“Doesn’t that hurt your back?”

“Doesn’t that hurt your back?”

This is the most frequently asked question when it comes to Kettlebell Sport lifting, which requires the athlete to complete as many repetitions as possible in a 10 minute set.

The technique used in Kettlebell Sport is different from the technique most people learn through a hardstyle kettlebell certification (StrongFirst, RKC, etc). However, that doesn’t mean it’s wrong. Continue reading

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EMOM Swing Workout

Despite what some may assume about me from watching my training, I love me a good two-arm hinge swing. When it comes to building speed and power, the two-arm kettlebell swing is as good as it gets!

Today’s workout uses the Every Minute On the Minute (EMOM) format, meaning you will complete 10 repetitions at the top of the minute, then set the bell down and rest until the top of the next minute, then start again.

The weight you choose should allow you to complete all 80 repetitions with speed and perfect technique (if the weight is too heavy and your form is compromised, you are no longer training speed).

After the EMOM set, you will complete a 5 minute complex of Clean-Squat-Press-Reverse Get Up.

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4 to 1 Conditioning Fun Workout

My absolute favorite conditioning exercise with kettlebells is the Clean & Jerk (also known as Long Cycle). If I had to choose just ONE kettlebell movement to do to get in shape, this would be it. There’s something about the combination of a hinge movement plus bringing the bells overhead that just gets your heart rate going like crazy!

Don’t believe me? Try the workout below and let me know how you feel afterwards.

(And if you don’t know how to do a kettlebell Jerk – no problem. Just do a push press and you will get the same result.)

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Drop Set Strength Workout

Today we are hitting a few of the strength basics: Deadlift, Press, Squat, and Row.

However, we are going to complete them in “drop sets”, meaning you will decrease weight and increase repetitions each round.

Drop sets are often used to rep until failure for maximal muscle hypertrophy. In today’s workout we will use a modified version, where the number of repetitions has already been set.

The kettlebell weight is up to you, so if hypertrophy is your goal, by all means choose a weight that will get you to failure on that last round.

If your goal is not hypertrophy, the main theme here is just that the weight decreases as repetitions increase – which will give you a nice burn. 😉 

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