We’re down here at the beach in Carlsbad once again with Casey who is going to be practicing her kettlebell moves. We are going to use another tabata timer for this workout, as we go through four different exercises twenty seconds on, twenty seconds off, eight rounds totaling four minutes each. Because Casey hasn’t had a ton of experience with kettlebells, we are using a lighter weight, but after today, I think I will give her a heavier bell to help polish her technique. For many people, this may sound counter intuitive, but remember, most of this training is about efficiency. The lighter weights simply don’t demand that you keep them in the most efficient path as they travel. In this case, the efficiency not only provides better results, but is also less likely to cause injury over time. Moving up in weight may limit your rep count at first, but so be it, developing the proper movement is the important part.
One leg deadlift:
Casey is doing these in the sand, which requires a tremendous amount of balance to do them right, she makes them look easy, but try starting on a hard floor if you are struggling with your balance.
Hand to hand swings:
In this video, Casey is still swinging the bell too low, by her knees, we will fix that over time. Her back stays flat and she uses her hips to drive the bell, this is the most important part. I think the heavier bell will fix the arc.
Rack squat:
These are tough, as they load one side more than the other. I’ll take a back squat or goblet squat any day over a rack squat!
Power lunge:
These are difficult for people at first, and if you have tricky knees definitely don’t try them without warming up properly before hand. If you have prior knee injury, consider doing a simple back stepping lunge instead of the power lunge. These will make your legs burn and your quads sore tomorrow!!
This was quite a tough workout in the sand and I am glad we had a willing volunteer because my legs hurt just watching this. We’ll be back on the beach for the rest of the summer, its such a great setting for our workouts. I will be back on Wednesday with the final video in my series on getting back into shape after injury, where we build off of what we have already done in the previous three workouts. Thanks for joining us, see you soon!
Peter Hirsh
