The reason I love Kettlebell Sport so much is because it’s continuously providing me with new goals that motivate me to train consistently and efficiently. I’m always racing to beat the clock, to hit that higher number of reps.
While I realize not everyone is interested in competing with kettlebells, that doesn’t mean you can’t benefit from the same training modality and repetition-based motivation (provided you have a solid foundation of technique, of course).
Therefore, this week’s training is a Kettlebell Sport-inspired repetition challenge: hit 200 reps of the kettlebell Snatch! To make this friendly to all levels of kettlebell enthusiasts, you can switch anytime you want and even set the kettlebell down. The goal is simply to complete the 200 reps as quickly as possible – with good technique and visible fixation.
When you’ve done the challenge, let me know your completion time by tagging me in your post!
One of the selling points for training with kettlebells is being able to segue from one movement to another with ease and comfort. I call this series of fluid movements a “kettlebell flow”. I like to think of a kettlebell flow as a more creative version of a kettlebell complex.
You might have seen this series of flows on my social media accounts a couple weeks ago; I decided to put the videos together into one for this week’s workout! If you already tried the flows, this is a great opportunity to practice them again or increase the kettlebell weight (or go for 4-5 rounds instead of 3!).
To make flowing feel EVEN better, perform this workout outside in your yard, at the park, at the beach, or anywhere else you can enjoy some fresh air while getting your lungs pumping. I’ve noticed that my mood improves significantly anytime I spend some time outdoors, and I suspect this to be true for most people.
I hope this workout will inspire you to come up with your own kettlebell flows in the future. Let me know if you think of any good ones and want to share – I love to hear from you!
Last month’s training was “interval” style, meaning short work intervals with rest intervals being less than or equal to the work intervals. Today’s training is “repetition” style, which means longer work sets with rest intervals 1-1.5 x work intervals.
If you haven’t done much endurance training with kettlebells, I would highly recommend using lighter weights when attempting this workout (guys 12-16kg, ladies 8-10kg).
Turn up the tempo on your Jerk and Snatch lifts with this workout! Test your ability to accelerate with an increasing tempo Jerk set and then race the clock to complete your snatches before time runs out.
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!
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 firstname.lastname@example.org 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…