#kettlebell conditioning

[danpiper]

[r3sistancetraining]

140506 - R3Z Kettlebell

Mobility:

Single joint movement 

Work:

5 Triplets, 3 Rounds of each triplet.  Rest 1 minute b/n triplets.  :40w/:20r.

Triplet #1

Suitcase Dead (l)

Suitcase Dead (r)

2-hand Swing

Triplet #2

Reverse Lunge (l)

Reverse Lunge (r)

Swing Catch Squat

Triplet #3

Push Press (l)

Push Press (r)

HR Strict Chin ups

Triplet #4

TGU (l)

TGU (r)

Perfect Pushups 

Triplet #5

Snatch (l)

Snatch (r)

Mountain Climbers

[r3sistancetraining]

140422 - R3Z Kettlebell

Mobility: 

Single Joint Movement

Buy In:

On :30 Intervals for 5 minutes

Strict Pullups x 2-5

Work:

4 Rounds - :45w/:15r

Suitcase Deadlift (left)

Thruster (left)

Row (left)

Suitcase Deadlift (right)

Thruster (right)

Row (right)

Swing (2-hand Hard Style)

Spiderman Climb

Top Down Turkish Get Up (left - Just do 1 in the :45 seconds.  Don't rush!)

Top Down Turkish Get Up (right - Just do 1 in the :45 seconds.  Don't rush!)

[r3sistancetraining]

140415 - Kettlebell Conditioning

Mobility:

Single Joint Movement

Work:

3 Rounds - :40w/:20r

Suitcase Deadlift (left)

Plank

Suitcase Deadlift (right)

Plank

1-arm Swing (left)

Side Plank

1-arm Swing (right)

Side Plank

Clean & Press (left)

Walkout Plank

Clean & Press (right)

Walkout Plank

Reverse Rack Lunge (left)

Single arm FLR (left)

Reverse Rack Lunge (right)

Single arm FLR (right)

[firebladefitness]

Common Mistakes When Kettlebell Training

Becoming a proficient kettlebell trainee isn’t something that will happen after one or two sessions.  It takes many sessions, repetitions and hard work to perfect even the basic ballistic drills such as the swing, clean & snatch.

The initial complexity of some of the exercises inevitably means that mistakes will be made, especially if training without the supervision of an experienced kettlebell instructor.  The following series of blogs shall highlight the 10 most common mistakes when kettlebell training and how they can be rectified.

Mistake 2: Adopting Too Wide a Stance

A typical mistake when learning the kettlebell basics is to select too wide a foot stance.  This not only increases the risk of injury to the lower back and knees it also negates the ability to generate power during the hip/knee extension.

When using a single kettlebell try and get away with as narrow a stance as possible.  A good marker is to stand over the kettlebell with an athletic stance, a very similar foot position prior to a vertical jump.  This allows for maximum power generation during the upward phase of the swing (hip/knee extension).

Exercises that require the use of a kettlebell in either hand presents another problem in terms of foot stance.  Obviously, a wider stance is necessary to cater for two kettlebell’s to be able to pass between the knees.  Again, try and get away with as narrow a foot position as possible.  For actions such as the double swing, try holding the handles vertically instead of horizontally, this should permit a smaller stance.

Another option is to perform outside of the feet swings (see clip above) where an extremely narrow stance is embraced whilst the kettlebells are swung outside the body.  For those struggling with conventional double work try this alternative, it allows for greater power generation and therefore higher loads can be lifted and swung.  

Quite often when performing outside of the feet work there is an underlaying fear that the kettlebells will strike the knees as they swing back past the legs.  To help conquer that fear grip the kettlebell handles horizontally and at the end of the handle that is closest to the body, not in the middle.  This will help ensure the kettlebells pass outside the body and not drift inwards.