Kettlebell Endurance

Kettlebell Endurance:

It’s a foggy day here in Encinitas, Ca. The usual view of the beach from our favorite spot is not quite as picturesque, but that won’t stop us from bringing you our Friday workout! Todays session is a short drill using some basic kettlebell exercises that work well to transition and progress to the next move. This won’t take long, but we will not be putting the kettlebell down for the entire workout so it will take a bit of strength endurance. This workout has a nice flow from move to move and by switching hands we will let your muscles rest a little as you go. Before you try this workout, you should be very confident with all three progressions of the hard style swing;two hand, one hand and the swing switch. You should also be proficient with the kettlebell clean&press, kettlebell snatch and overhead squat, this isn’t the time to learn these lifts!

With a little practice, this workout should flow nicely, that is the idea behind it! However, holding the bell for such an extended period can be challenging. Your ability to neutralize the weight in the overhead loaded lat and rack position is extremely important. If you have muscle tightnesses that stops you from reaching that weightless point in those positions, it will be very difficult for you to continue. While it doesn’t last long, resting the bell at the shoulder and overhead makes a huge difference, especially when we reach the last round of overhead squats! I designate which hand to use, being right handed, I start with my non-dominant hand, if you are left handed, begin with your right.

Todays Workout:

Ten two handed swings

Five cleans left hand
Swing switch
Five cleans right hand

Five swings left hand
Swing switch
Five swings right hand

Five Clean and push-press left
Swing switch
Five clean and push-press right

Five swings left
Swing switch
Five swings right

Five snatches left
Swing switch
Five snatches right

Ten alternating snatches to overhead squat with swing switch

Put the bell down, you’re done!

Add this routine to your existing workout, push ups and lunges will work well with these exercises, as they are different movements that won’t overuse any muscle group. If you are having difficulty with the overhead loaded lat, go back to your turkish getups to develop that flexibility and stability. My recommendation is to come back to this drill each week and try to move up in weight as you become stronger and increase your mobility. I will bring you more of these routines that require you to rest the bell and make it weightless without putting it down. Each one will become longer and more challenging so practice up and get ready, this kind of drill is a part of the beauty of kettlebell training!

Thank you for training with me today,

Peter Hirsh