Whether you’re looking to be fit for health and longevity, trying to prevent injury, or preparing for a sport or other physical activity, anti-rotational strength and core stability is a key element to success.
The double kettlebell clean and jerk is the best total body kettlebell exercises there is – strengthening the legs, arms, back, and core. Not to mention the cardiovascular benefit when you train longer sets of Long Cycle!
Here is a basic workout geared toward Kettlebell Sport and more specifically, Long Cycle (clean and jerk) with two kettlebells.
Putting “kettle” in front of any word automatically makes it cooler. It’s a fact!
Tabata intervals consist of 20 seconds of maximum effort followed by 10 seconds of rest x 8 sets for a total of 4 minutes. Get your heart rate up and increase your metabolic conditioning with this combination of kettlebell exercises.
Last week I realized that I don’t incorporate warm ups into the weekly workout videos I make – I’m just assuming you’re doing a warm up before you attempt the workout. However, one should never assume, so I decided to make a video exemplifying the type of warm up I usually do before I begin my kettlebell training.
An effective, well-balanced warm up should:
Raise your core temperature
Drill the movements you are going to do in the workout at a lower speed, difficulty level, or resistance
Include skill work that requires consistent practice and/or mental focus
Limber up your muscles, ligaments, and joints to prepare them to stretch and contract
Incorporate different planes of movement i.e. frontal, sagittal, transverse
What’s your favorite warm up routine? Hit reply – I’d love to hear from you.
Try out this combo of exercises for a booty burn! The workout includes swings, goblet squats with 5s eccentric, push presses, and single leg RDLs with 3s hold at the bottom. Let me know what you think in the comments below!
What would you like to see in my weekly workout videos?
The perfect pair: the kettlebell snatch and the turkish get up (TGU).
The snatch is an explosive pulling movement that trains the hamstrings, shoulders, back, arms, and core – as well as cardiovascular endurance. The TGU, on the other hand, is a slow stability exercise that trains every muscle in the body. Both exercises require proper technical execution and mental focus.
Complete 10 snatches on each arm, and then 1 TGU on each arm. Repeat for 10, 15, or 20 minutes.
To make this more challenging, increase the weight on the snatch and/or the TGU each round.
Need help with your kettlebell snatch or TGU technique? I offer 30 minute consults with video analysis. Email firstname.lastname@example.org.
Since my injury, I’ve been incorporating more explosive bodyweight training into my workouts – so I thought I’d share with you. Check out the following workout that combines kettlebell exercises with bodyweight drills.