The techniques in this workout aren’t about showing off, there is a great benefit to using these progressions of the various kettlebell exercises. The variations of the exercises we are going through today will demand more from your grip and also concentration than the normal versions of the lift. Your need to stay as efficient as possible is much greater, as you won’t have the margin for error you have when gripping the handle of the bell. They are also a great way to add some variety to your kettlebell training, you’ll see this workout is more challenging than most on many levels. Make sure you have all of your kettlebell basics covered before you try this workout and I recommend trying it on either sand or grass. Rubber gym floors might make the bell bounce in unpredictable ways if dropped, stay focused and do this one outside and you have nothing to worry about. Make sure you aren’t competing for space when you train with kettlebells, this workout is no exception.
Keep your eye on the bell the whole time throughout this workout, keep the bell as close to your body as you reasonably can. It is all about efficiency, making a heavy weight feel light by not overworking it. When the hand moves from the handle to the ball of the kettlebell, try not to let it get too much air, let it just slide up and down your grip to keep the bell as controlled as possible. Using your free hand to aid in the catching can help at first until you build confidence just perservere and you’ll nail it.
Today’s Workout
Clean to catch
Five consecutive per hand
Clean to catch with press or push-press
Five consecutive per hand
Clean to catch with press or push press to windmill
Five per hand, alternating each rep with a swing switch
Snatch to catch with overhead squat
Five per hand, alternating each rep with a swing switch
Swing flip catch squat press
Ten total reps
This workout is a lot of fun and I hope you enjoyed it. These progressions might be intimidating at first, but that is what a big part of strength training is about, overcoming your fears, outperforming your preconcieved limitations. Use a light weight until you get the hang of it and progress slowly, advice I give with a great deal of frequency. Thank you for joining me for a workout, I hope you liked the scenery and had a good time.
Peter Hirsh
