Hello and welcome to our series on getting back into shape here on Kettlebell Movement. In our first workout of the series, we trained range of motion, balance and stability. None of the exercises were especially easy from a technical standpoint, but the idea was to go slow, use a medium weight and develop strength and technique. This series isn’t about developing strength from scratch, it is about rebuilding, which means we are using slightly more technical moves. Developing strength without previous experience with certain techniques requires more progression based planning. In this series, I am working directly with getting back strength that was lost due to injury, or time out of the gym because of a hectic schedule or just a lack of motivation. This means using full range of motion, activating the nervous system for balance and stability and fine tuning technique. The moves are slower in most cases, allowing you to feel every inch of each repetition.
In today’s workout, we are going to do some exercises that will use technique, awareness and full range of motion, just like the first video. These exercises are slightly different, however as they are more focused on specific areas of the body and are more floor-based. As I mentioned before, most of the exercises in this series are about building up the strength and flexibility to perform one of the greatest lifts of all - the bent press. This exercise will be our focus next week as an instructional video that will also work as a training practice to develop serious strength. It will also require you to have a solid foundation with many other exercises, you can’t just bent press to get good at the bent press! You will need to develop windmill strength, pressing strength and have the lat strength to keep you strong and safe. Today, the see-saw press is a major contributor to the next progression, as is the getup sit-up.
You will need two medium-lightweight bells for this workout, feel free to grab a slightly heavier one for the rows if you like. This is mostly because your mobility may make the getup sit up and see saw press more challenging than the row. You will be able to lift more and more quite quickly in these two exercises as your mobility improves.
Today’s workout:
- Ten getup sit-up per hand.
- Ten bent rows per hand.
- Eight see saw presses per hand.
I go through this circuit twice, but feel free to do it three times or even four if you like. Determine what is best for you based on the weight you are using and your perceived exertion and fatigue. Take a quick break after each round to rest the shoulders between the see saw press and getup sit ups. The bent rows are a great addition to use different muscle groups and body positioning under load. practice this workout until the press and sit up are fluid, the strength and technique will be needed next week!
Thanks for training with me today,
Peter Hirsh
