Kettlebell lifting was the modality that took my strength, conditioning, and mental tenacity to the next level when I started in 2011. To this day, I don’t think I’ve ever done a harder workout than a 10 minute set on the platform. Suffice it to say that kettlebells are one of my absolute favorite workout tools! Gymnastic strength training is another training modality that has elevated my level of body control over the last few years. Working with the rings, parallel bars, and bodyweight exercises like handstands is an amazing way to train stability, strength, and mobility. In today’s workout, we will do spice up some basic gymnastic strength exercises by using our kettlebells!

Complete 3-5 rounds of the following exercises:

• Bottoms up overhead carry 30-45 seconds per side

• Hollow hold 30-45 seconds

• Close stance kettlebell squat 8-12 reps

• Handstand wall hold 10-30 seconds

• Modified dragon flag 5-10 reps

• Knee tuck or L hold 15-30 seconds

The rep ranges above will depend on your starting strength level; choose the lower range if you’re new to gymnastic strength work, and the higher range if you’re more experienced. For a few of the exercises there are several levels shown in the video, in order from easiest to hardest. Choose the variation that works best for you.

PS - The exercises in the video below are sped up. Please don’t feel the need to rush the exercises; go at a pace where you can maintain good form.