I have to apologize: sometimes I can’t think of a good name for my weekly workout, so I give it a really silly one! Who would have thought the hardest part of creating a new workout every week was coming up with a creative and catchy name for it?
(If you have any fun suggestions for kettlebell workout names, feel free to send them my way…)
I took a StrongFirst hardstyle kettlebell certification back in July, which I mentioned in last week’s workout. (Quick recap: I truly believe that the different styles of kettlebell lifting complement each other: hardstyle practitioners can benefit from relaxation and efficiency principles, and Sport practitioners can benefit from tension and strength work.)
This week’s workout was my favorite workout from the certification, so I thought I’d share it with you! Choose a pair of bells that you can press for at least 5 repetitions. Each round, you will do 3 (hinge-based) cleans, 1 double press, and 3 front squats. Set the bells down for 20 seconds, then repeat! You can do anywhere from 10-20 rounds, depending on your fitness level and the weight kettlebells you choose.
Are you a fan of “hardstyle” or hinge-based kettlebell lifting?
The beauty of kettlebell training is that it can be used effectively for strength and power work, but also for endurance and cardiovascular training. Watch someone grind through a heavy kettlebell press and there’s no denying you can build strength. Give someone a kettlebell to swing for more than a minute, and there’s no way their cardiovascular endurance won’t be tested!
Here is today’s workout, which incorporates both slow strength work and a fast finisher. Enjoy!
Portability of the kettlebell is a useful tool – and allows you to incorporate all kinds of fun carries into your training! Carries are great for building isometric strength and stability, as well as grip and cardiovascular endurance.
The kettlebells don’t even need to be crazy heavy for the carries to take effect, especially in the workout I’ve created for you today. You’ll be incorporating swings, presses, snatches, and squats in between each carry, so even hanging onto light kettlebells will be a “wonderful” challenge! 😉
Sometimes you just want to get your butt kicked in a workout and sweat a lot without overcomplicating things. Get that endorphin rush and then move on with your day. That’s what this week’s workout is all about: fast-paced intervals with simple movements that will leave you breathless and sweaty when you’re finished. And there’s less than 30 minutes of work required to complete the workout!
The assignment is to complete 8 sets of 15 repetitions. Start at your competition weight and decrease weight by 1-2kg each set. Your goal is to complete this workout as quickly as possible. As always, safety is my priority, so please be sure that you are maintaining your form and using kettlebell weights appropriate to your level of experience.
An alternate workout that Kim mentions in the video is for those who don’t have enough kettlebells (consider purchasing True Grit kettleweights or PlateMate weights). Instead of decreasing in weight, you will decrease in repetitions each round with 20 seconds of rest in between (i.e. 15 reps, 14 reps, 13 reps… down to 1).
For those of you who don’t know who Kim is, she is a pioneer in the world of women’s double kettlebell lifts, and the first woman to ever officially compete in 2x24kg Long Cycle (and smash most of the men’s numbers too!). She is the owner of Fox Fitness in Wichita, Kansas, and coaches her own Kettlebell Sport team. You can check out more videos from Kim on her YouTube channel.
This week’s workout is a EXTRA FUN, which in my book means there will be lots of sweat involved! We’ll work on 5 reps of 5 different kettlebell movements, which will be completed straight through for 25 reps total. You will then set the bells down, rest as long as needed, and repeat 10X.
*Pro tip: If you’ve never done these movements or you’re just not sure what weight is appropriate, go conservative on the kettlebell weight and use 8-12kg (250 reps is a lot!).
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!