Peter’s London Kettlebell Workout, Part 2:
Today we are so fortunate to be working out in front of Hampton Court Palace in Hampton Court, England. In today’s workout I am going to help you see the difference between hard style and pro-style kettlebell movements. By using an inefficient variation, hard style, and then the same exercise more efficiently with girevoy sport style. You will see how one variation develops more maximum strength and the other more strength endurance. Make sure you start every exercise with your non dominant hand then switch to your dominant hand.
Before you begin practicing this session, you should have already learned the three basic lifts; the kettlebell swing, the kettlebell clean&press, and the kettlebell snatch. While this is a lesson about learning the differences between the two styles, it isn’t a great time to be learning the fundamentals. You should already have them down by now.
You will not need very much in the way of equipment for this workout. I am using only one bell for the entire session. I recommend using a relatively light weight your first time through because this session will have an accumulative effect on your strength and endurance.
Maximum strength vs strength endurance:
Swing
Maximum strength round:
Twelve reps of two handed swings.
(Two sets)
Strength endurance round:
Twelve left, twelve right, one handed swings.
(Two sets)
Clean
Maximum strength round:
Eight cleans from dead per hand.
(Second set: Six cleans from dead per hand)
Strength endurance round:
Sixteen circular cleans per hand.
(Second set: Twelve per hand)
Press
Maximum strength round:
Six military presses per hand to overhead lockout.
(Two sets)
Maximum endurance round:
Twelve push-press per hand to overhead lockout.
(Two sets)
Snatch
Maximum Strength round:
Six Snatches per hand from dead to overhead lockout, rack the bell on the way down.
(Two sets)
Maximum endurance round:
Twelve ballistic snatches per hand to overhead lockout, no rack coming down.
(Two sets)
You may be sore just about everywhere, but not an overwhelming soreness that keeps you from standing up out of a chair. The goal is a mild soreness all over, especially in your glutes, hamstrings, abdomen, back and shoulders. While the majority of our training will focus on hard style exercises for safety and benefit, the sport style endurance lifts can be a fun change of pace. Another pointer to note is that hard style cleans and snatches can also be performed from a swing, I trained them from dead today for greater contrast. The push presses in the endurance round are not exclusive to girevoy sport and would be used in hard style training too. I used these two variations as a way of comparing maximum strength and strength endurance.
I hope you enjoyed today’s session and the beautiful British backdrop, I will see you next Wednesday for our next lesson.
