All posts by brittanyvs

NSCA-CSCS, Master of Sport in Kettlebell, Personal Trainer & Coach based in San Diego.
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Hand Care for Kettlebell Lifters

As we all know, kettlebell lifting can wreak havoc on your hands. I, for one, often feel self-conscious giving people a high five because of the blood blisters, callouses, or giant patches of dry skin on my hands. In some gym cultures, ripping your hand is a glorified battle wound that shows you gave your all in a workout. In the kettlebell world, ripping your hand totally sucks because it means your technique was off and/or you might not be able to train tomorrow.

Even if you don’t particularly care what your hands look like, there are several factors to keep in mind if you want to lift consistently without tearing up your hands.

How Do You Prevent a Hand Tear?

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Balance Challenge Workout

A successful overhead press requires core strength and stabilization, as well as utilizing the connection between your feet and the floor. So you can probably imagine how lifting one leg off the floor and THEN pressing overhead would be a little harder, right?!

This week’s workout features several exercises that will require you to stand on one foot, which are great for testing coordination and balance, as well as just mixing up your workout from the normal exercises. Good luck!


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Kettlebell Competition Sample Workout

As a Kettlebell Sport competitor and coach, I get a lot of questions about how to train for a competition, and what exactly the training sessions look like.

Obviously what your specific training program should look like depends on your skill and fitness level, what particular strengths and weaknesses you have, and a multitude of other factors… however, there are guiding principles to follow when training for a kettlebell competition. I’ve outlined some of them in this article.

Today’s workout is a sample training that I would program for myself or my students in preparation for competing in Long Cycle (Clean & Jerk). Give it a try, and let me know what you think! 


 

Need help preparing for a kettlebell competition? Email info@kbfitbritt.com to find out more about my online coaching program. 

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Training tips and ideas to mitigate imbalance

Welcome to the club…

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

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Monday Madness Workout

Balance and conditioning are elements of fitness where “if you don’t use it, you lose it” definitely apply. Let’s make sure we don’t lose them, shall we?!

Today’s workout practices balance with a single leg-single arm row, which activates the gluteal and core muscles to stabilize the body.

The conditioning portion of the workout is brought to you by a double kettlebell complex and an exercise you probably all know and love (or hate!): the burpee!

Have fun! 😉


My next Kettlebell Sport workshop will be on May 7 in San Jose, California. Click here to sign up.

 

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Hip-Hip-Hurray! Workout

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…


Want more kettlebell workouts? Check out my YouTube channel.

 

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2-Move Monday Workout

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:


Need more help with your Snatch technique? Check out my tutorial video. 

 

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