One of the things that made me fall in love with Kettlebell Sport training was the fact that it was the most difficult type of workout I had ever done. If you know me, you know I like a challenge, and this challenged me like nothing else. Not just technically, but physically and mentally as well.
As a runner who thought she had pretty good cardio to begin with, I was shocked by how much training to last 10 minutes under a kettlebell improved my cardiovascular fitness. As someone who already trained with weights, I was pleasantly surprised to find how much my strength increased from lifting kettlebells for endurance. Continue reading →
Kettlebells are made for high-repetition exercises
There’s a reason why a 10 minute set of clean and jerk is completed with kettlebells, not dumbbells or a barbell. The way the kettlebell can be gripped and held in the rack and overhead positions makes it a great tool for endurance-based work.
Swings and snatches especially are two of the best kettlebell exercises to build your cardiovascular base. They are incorporated into today’s workout, plus one other exercise, for high-repetition sets. Test your work capacity!!!
Build your glutes (aka your Kettlebooty) with the following 20 exercises:
1) Cursty lunge
2) Suitcase deadlift
3) Single leg deadlift
4) Power swing
5) Goblet squat
6) Skater jump
7) Overhead reverse lunge
8) Jump squat
9) Hip lift with chest press lockout
10) Hip lift & tap
11) Double clean
12) Split squat
13) Single arm swing
14) Front squat to lunge
15) Good morning
16) Loaded box jump
17) Side lunge
18) Hand to hand swing
19) Side plank leg lift
20) Squat swing
Have you ever wondered what that giant yellow piece of graffiti art in the background of my videos is?
That’s one of our talented clients’ rendering of the KOR logo. KOR Strength and Conditioning is the gym I coach at in North Park, San Diego. We are a kettlebell gym; we offer all styles of kettlebell lifting, plus strength training, conditioning, mobility, small group training, private training, etc. We are home to one of the biggest Kettlebell Sport teams in the United States. I’ve been lucky to call this place my home in San Diego since I moved here three years ago!
Along with being home to the infamous graffiti art on the wall, KOR also has some amazing trainers. I’m bringing this up because today’s workout is inspired by my friend and owner of KOR, Kristen Karhio!
Last week I watched her coach a class and I loved the way she paired up some of the most effective kettlebell movements with high-intensity bodyweight exercises. Then I tacked on an epic finisher… Give it a try and let me know what you think!
We’ve all been there: banged up our wrists so bad that we couldn’t lift the next day without pain.
One of the most common issues for people new to training with kettlebells – outside of hand tears – is being able to clean and snatch the kettlebell without slamming the bell onto their forearm. I remember being super proud of my forearm bruises when I first started lifting kettlebells; they were a battle scar, of sorts. That being said, continually bruising your forearms is not a great idea (for obvious reasons).
So enter my latest video, where I’ll teach you exactly how to avoid hitting your forearm with the kettlebell! Whether you are in your first few months of kettlebell training and want to apply to this to your own lifting, or whether you have been lifting for years and want to improve your technique and get some new coaching cues, this video is for you.
This week’s workout incorporates six exercises that I consider “basic benchmarks” for your fitness and strength level. Four of them utilize a kettlebell, and the other two are bodyweight exercises (although you can weigh yourself down with a kettlebell for pull ups if you really want to!).
The goal for this workout isn’t to crush yourself – the goal is to have perfect form and really hone each movement. The rep ranges are low so you can focus on quality of movement. Doing less repetitions doesn’t necessarily mean you’re not getting as good of a workout, especially if you do each repetition with intention.
Think of this like a practice session. Take your time with each movement. Breathe. Rest in between sets as needed. Building skills takes time.
(PS – if the assisted pistol squat is too challenging with a kettlebell, just work without one!)