Category Archives: Workout

Interval Intensity Kettlebell Sport Workout

I’ve mentioned before how Long Cycle (kettlebell clean & jerk) is my absolute favorite bang for your buck conditioning exercise. There is no other movement that tests your fitness quite like Long Cycle does! Today’s workout is my favorite type of Kettlebell Sport training: short interval sets.

Here are the workout guidelines:
– Complete the following intervals: 30s, 1m, 1.5m, 2m, 1.5m, 1m, 30s.
– Work = rest, so each rest periods will be as long as the time you spent lifting in the previous interval.
– Choose a pair of kettlebells with which you can complete a pace of at least 8-10 repetitions per minute.


Want more Kettlebell Sport workouts? Check out my 4-week training programs here.

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Half Marathon Kettlebell Workout

A half marathon… with a kettlebell?!?

Yes, that’s a thing. In case you missed it, I recently wrote a post on 6 ways to improve your cardiovascular fitness with kettlebells. One of the methods I listed is half-marathon or marathon sets, meaning a full 30 or 60 minutes of lifting without setting the kettlebell down. Sounds like fun, right?! 😉

I’m a firm believer that just like running a half marathon, completing a half marathon with a kettlebell is something everyone should do AT LEAST once in their life (coincidentally, I’ve completed both of them exactly once). While most of us probably won’t do anything as crazy as setting a Guinness record for the kettlebell marathon, we can still have fun, challenge ourselves, and reap the cardio benefits from doing a long, steady state kettlebell set.

As you may have guessed, today’s workout is to complete a kettlebell half marathon (30 minutes)!

Here are a few guidelines for the workout…

  • Choose from 1 of 3 lifts: swing, clean & jerk, or snatch (clean & jerk is the easiest as you can rest in rack; swing and snatch will fatigue your grip much more).
  • Complete 30 minutes of nonstop lifting (meaning you cannot set the kettlebell down until the end of the time).
  • Switch hands as many times as you like.
  • Pace yourself! It’s a (half) marathon, not a sprint.
  • Have a chalk bucket nearby! I recommend VIKN chalk.
  • If you have never done more than a minute or two of kettlebell lifting at a time, I highly recommend you start with 10 or 20 minutes and work your way toward doing 30 minutes another time.
  • Have fun!!! Comment and let me know how you do.
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Double-Single Kettlebell Sport Workout

While kettlebells are most commonly known for building explosive hip power with a ballistic swing, in my opinion the type of training kettlebells are most optimal for is strength-endurance. That is, lifting kettlebells for minutes at a time, without setting them down (aka Kettlebell Sport training). Kettlebells have been used for this type of training throughout history, and for good reason! This type of training builds incredible conditioning, endurance, and mental tenacity. While Kettlebell Sport competitions are incredibly tough and not for everyone, I believe the training can be used effectively for anyone who enjoys lifting kettlebells.

Want more Kettlebell Sport workouts?
Check out my 4-week Kettlebell Sport training programs.

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I Heart Kettlebells Workout

Kettlebells are definitely my favorite tool for fitness.

(I think you already knew that.)

I can’t think of another tool that is as versatile and accessible as the kettlebell; it’s why it’s still easy for me to come up with a new workout every week even after a year! There are an unlimited number of ways to put together a kettlebell training session.

I do tend towards my favorite exercises, however, a few of which I included in today’s workout. Turkish Get Ups, Snatches, Thrusters… (oh my!). You might even get some burpees in there if you choose wisely. Enjoy!

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Mini Pentathlon Kettlebell Workout

If you’re not familiar with the Pentathlon, it was created back in the day by Kettlebell Sport OG Valery Federenko.

The Pentathlon is made up of 5 single-arm exercises: Clean, Clean & Press, Jerk, Half Snatch, and Push Press. Your goal is to find your maximum number of repetitions in a 6 minute set of each exercise, with a 5 minute recovery period between each set. However, there is a repetition maximum (which is different for each lift). You can choose any weight you like for the lifts, and the weight can vary between lifts. You can switch hands as many times as you like, but you cannot set the kettlebell down.

For more specific details on the Pentathlon, read this blog article.

I competed in my first and only Pentathlon event in Aberdeen, Scotland in 2015 with my friend Abigail Johnston. It was a lot of fun, and a nice variation from the typical kettlebell competition. Every once in a while I like to throw it at my students and see how they do. Since the Pentathlon can be quite a long workout, I created an abbreviated version for you in today’s training!

Give it a try and comment on the video with your score. 

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Test Your Kettlebell Prowess Workout

Aaaaaand we’re back! 

Here’s my first workout for you of 2018. It’s a test of sorts, where you’re going to max out for 1 minute on 7 basic exercises, and then complete a Snatch endurance test. A test of your kettlebell “prowess”, if you will. (Prowess is an awesome word and it came to me while I was uploading this video, so just go with it.) If all goes well, we’re going to retest this workout at the end of the year so you can see how much you’ve improved! 

When you’ve completed the workout, please leave a comment on YouTube with the kettlebell weights you used and your numbers for each test. That way, you can easily find your numbers when we retest at the end of the year.

 

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Hard Core Kettlebell Workout

Ahh, the eternal fitness question: how do I get six pack abs?

You’ve probably heard that kettlebell training is good for your core, and it’s true. (FYI, your core is not just your abs – the core encompasses all of the muscles that stabilize your spine.)

Since you are training the entire body as one and requiring your core muscles to stabilize for you throughout, lifting kettlebells is a great way to train your core. I wouldn’t say it’s the ONLY thing you should do to train your core, however.

The muscles that stabilize the spine should ideally be trained in all different planes of movement (i.e. sagittal, frontal, and transverse), which means you should add rotational and lateral movements into your repertoire. Additionally, crawling exercises are crucial for core health, and can be practiced at any fitness level.

So will kettlebell training give you a six pack? I think you all know the answer to that question… abs are made in the kitchen. Your level of leanness (plus genetic factors) is the biggest factor in determining whether or not the rectus abdominis will be visible. However, I believe function is so much more important than aesthetics – and in terms of a functioning core, kettlebells are a great tool to help you get there! 

Try out today’s “Hard Core Kettlebell Workout” and let me know what you think!

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Strong & Svelte Kettlebell Workout

The definition of svelte is slender, however, I think of svelte more like a word to describe a lean, mean, kettlebell lifting machine (which I much prefer over slender anyway). Plus, it fit the alliteration I was going for on the title of this video…

Today’s workout includes a 5 minute endurance set with a series of strength exercises, which combine to form the perfect storm of a kettlebell workout.

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High-Rep Rendezvous Workout

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!!!

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