Happy Monday! This week we are tackling the 3X3 Kettlebell Workout; 3X3 stands for the 3 sets of 3 exercises you have to complete. The only equipment required for this workout is a box and a pair of kettlebells.
Did you miss last week’s workout? Check it out here.
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 email@example.com to find out more about my online coaching program.
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…
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:
I’m a firm believer in enjoying every single day – even Mondays! There are way too many people out there who dread Mondays. Why is that??? If you don’t enjoy life on a Monday, then you need to get some things straightened out.
Here are the two most important things that help me be happy every day: 1) doing something you love and 2) having a positive mindset. How about you?
If you’re anything like me and you love kettlebells and/or being active (which I’m guessing many of you are since you’re subscribed to my mailing list…), incorporating a fun workout every day is key to finding that daily happiness!
So without further ado, your dose of a Monday Funday workout…
Interested in hiring me as your kettlebell coach? Email firstname.lastname@example.org schedule a free 15-minute phone call with me to discuss my online programs.
Injury and dysfunction stem from imbalance in some shape or form. Keeping your workouts balanced is important for the body’s resistance to injury and physical longevity.
Your training should be balanced by incorporating all the different ways your body can move: squat, push, pull, hinge, rotation, hanging, and inversion. In addition, your training should include exercises performed in the sagittal, frontal, and transverse planes.
There are many reasons why you should strengthen your hamstrings.
If you sit often, the hamstrings get shortened and weak.
If you’re a runner, stronger hamstrings will prevent injury.
If you’re a Kettlebell Sport lifter, meaty hamstrings give you more power.
If you’re quad-dominant, you should balance your body with hamstring work. …and many more.
The kettlebell is one of the best tools to work the hamstrings!
All of the power for swinging work comes from the hamstrings (and glutes). So as you’ve probably guessed by now, this week’s workout focuses on the hamstrings… also, you get a chance to test your 5 minute Snatch number!