In today’s video I am taking you through the first of twelve total rounds that I am doing in my workout, three variations of a bend. If you have tight hamstrings, glutes or adductors (inner thigh) then this is a great workout to build mobility. Personally, I am using it as a way of building hip and core strength with intervals of heavier weights.
We are in the middle of some major upgrades here at Kettlebell Movement, we have been working relentlessly on upgrading our site and I am creating new lessons and workouts for all of our wonderful followers. While you haven’t seen any of the significant changes yet, we are planning on launching within the next month and just need to make sure that everything runs as smooth as can be before we “go live”. If you have noticed that we haven’t released as many longer workouts or less overall content lately, fear not because we have actually been working harder than ever to bring you the best training we know how and it will all be available to you soon. This is our fourth five minute Friday, a series that we plan on continuing indefinitely for our followers that love the quick videos that give them something to work on. This doesn’t mean we are ditching the full length workouts, quite the contrary in fact, and I look forward to continuing to provide you with a good mixture of lessons, quick videos and longer workouts. While you wait for us to release all of our new content, feel free to go back to the large library of workouts we have already provided and keep on top of your game so you are ready to go when the time comes. Follow us on Facebook, Twitter, or Instagram for challenges and weekly workouts too!
In this video, I am taking my wife through a series of four variations of kettlebell squats, each slightly more challenging than the last. To keep the video short, we won’t be adding in any other exercises, but if you listen in at the end, I will give you some ideas of some great exercises that complement this squat progression quite well. In this video, you will see me coach Emily through a goblet squat, a back squat, a offset weight dual front squat and finish up with an overhead squat. This quick video is going to give you serious bang for your buck as far as time and equipment is concerned and I’m pretty sure Emily will be pretty sore afterward. Hopefully it doesn’t deter her from volunteering for some more videos in the future because I very much enjoy having her be a part of the movement aspect of our movement. As some of you may know, she is a huge part of the back end of our organization and runs the entire social media campaign for KBM, so it’s great to have her in front of the camera. I hope you enjoy the video and are inspired to practice up and stay dialed in in anticipation of the big changes coming down the line.
Happy New Year!
Peter Hirsh
We’ve moved from the hot sandy shores of San Diego to the green occasional rain of North California and what a move it has been! After a week of packing, driving and unpacking my wife and I are almost settled in our new home, closer to family eager to spoil our seven month old boy. While I couldn’t be happier to be around so many lush trees and greenery, the rain will prevent me from being able to film outdoors on a regular basis. I took a moment mid move to clear away an area in our future gym to bring you a quick workout and assignment.
Simplicity seems to be the theme with Five Minute Friday’s so far and today it is no different. Three exercises that all must be mastered in their own right, used together to give you total results in your training. You can use a single kettlebell for this session, whatever weight is right for you. I am going to take you through the first round and it’s up to you to go from there and decide how many rounds you should do, five to ten rounds is my recommendation depending on your fitness level.
This workout is great for weight loss because its uses big muscles that use lots of energy, it is also great for flexibility, coordination and total strength. If you are short on time, equipment or space like I have been in the past week, keep it simple but keep seeing results with this Five Minute Friday.
Until Next Time,
Peter Hirsh
I have been using a local fitness center to do some filming lately so that I could use some basic equipment in my videos that I am unable to use on the beach, like pull-ups. My home gym is equipped with many different fitness tools, not just kettlebells but it isn’t ideal for filming and the beach is a fantastic backdrop for the workouts. While I was filming my first day I couldn’t help but notice a dusty grey atlas stone sitting in a corner, basically a big smooth ball of concrete. I was there on a mission and knew I wouldn’t have time to play with it just yet but took the first chance I could on a subsequent visit. The idea of doing more with less is very appealing to me and always has been. There is a certain freedom in knowing that you can get better results at something by using much simpler methods just by taking the time to learn something new.
Today’s five minute Friday is a fast drill of basics that will get your heart rate up and work all of your muscles. These exercises can be done with a relatively heavy bell so don’t cheat yourself, use a weight that will challenge you. I recommend approaching this drill already warmed up and ready to go. We will start with alternating swings, then into cleans, push presses and finish with snatches without putting the bell down for five minutes. One of the many great things about kettlebell training is the ability to get a great workout in a short amount of time and with very little cost. This drill exemplifies that with simplicity and challenge;
