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!
This has been a long time coming: I’ve created a series of 4-week Kettlebell Sport training programs! So many of you have asked me for programming but can’t afford to do my online coaching, which I totally understand (it’s a big commitment).
The programs do not include technique instruction (stay tuned for a more in-depth program coming later this year), but are perfect if you already know the technique and just want a specific program geared toward a particular Kettlebell Sport lift.
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.
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 email@example.com.
Kaleb and Kristen have both been training to snatch the purple people eater (20kg). Both lifters have a level of technique appropriate to snatching a heavy kettlebell, but as always, slo mo video proves to be an outstanding tool for breaking down and refining each phase of the lift.
In this side by side slo mo video, Kaleb is snatching 20kg (left) and Kristen is snatching 22kg (right).
In my last post, I challenged you to find the mistake Dan was making with his kettlebell snatch. While in general his technique is good (over 150 repetitions with 24kg), there are a couple adjustments he could make to save his grip and increase repetitions. Continue reading →