Kettlebell Fundamentals Workout
Welcome to another Friday workout here on Kettlebell Movement. Today we are going to lift medium to heavy bells with basic movements that will challenge you big time. We will be using one handed kettlebell techniques that will allow you to switch hands and keep going, digging deeper and deeper for the will to continue as the heart rate climbs. Starting with basic movements to get you going, the exercises will get more challenging over the three rounds that we are training. Make sure you have all of your basic kettlebell moves well practiced before you begin, including the kettlebell swing,kettlebell clean & press and kettlebell snatch. Using heavier weight with longer sets isn’t the time to learn the fundamentals of kettlebell training.
This kind of workout is appropriate for just about anyone with a goal of overall functionality and fitness, as long as you have reached the level of performing these moves safely. If you have any injuries or muscle tightness that prevent you from going through the full ranges of motion pain free they should be addressed before you begin. Muscle burning and high heart rate are just fine, but shooting, stabbing pains are a warning sign to back off and do more corrective training before continuing.
The one arm, full body exercises will develop strength evenly in your entire kinetic chain, from left to right and from top to bottom. We will go back and forth from pulling muscles to pushing muscles to keep the intensity up, while moving from one strength to another. Many of my workouts are simple variations of basic moves put together in a way to get maximum benefit. From exercise selection, to rep count to tempo, the fundamentals can be changed around in ways that will keep your body guessing and keep you seeing results. You can also have a lot of fun learning ways to vary the exercises you have already perfected to constantly provide you with excellent results.
Today’s Workout
Round One
Ten swings left
Ten pushups
Ten swing right
Ten pushups
Repeat one more time
Round Two
Ten cleans left
Ten push press/jerk left
Ten Cleans right
Ten push press/jerk right
Repeat one more time
Round Three
Ten snatches left
Ten snatches right
Repeat one more time
The cleans and snatches are both ballistic, as opposed to being lifted from dead. This will allow us to really take full advantage of the shape of the kettlebell for the power phase moves. You will be taking full advantage of the range of motion in your hamstrings and glutes as well as focusing on decelerating the bell as much as accelerating the bell with your hips. If you think you’ve got this session down, try using a heavier bell and test your limits. In this video I am using a bell that is about one third of my bodyweight; seventy pounds or thirty two kilograms, also known as the two-pood. You can expect to be sore all over from this and you will probably notice that you are walking around a little taller and straighter for a few days afterward. Let this feeling of strength motivate you to keep pushing and learn new ways to vary your training for results and enjoyment. Thank you for training with me today, I hope you had fun getting stronger!
Peter Hirsh
