We are back on the beach today with a push/pull workout of ten rounds of ten reps of each, a push and a pull. Today, I will be taking Casey through the ten rounds of this workout using a two handed kettlebell swing and a dual push-press. If you have been watching Casey’s progression with kettlebell training you may know that we’ve been working on improving her technique with the swing especially. In previous videos, I noticed that she needed a heavier bell in order to learn better technique, and today, that’s just what she’s got.
This is a great lesson for anyone that is not swinging the bell properly but is afraid to go too heavy. Once you have the basic moves down, using a heavier bell will teach you a more efficient movement in a way a light bell never can. In this case, we have doubled her swing weight from 18lbs to 35lbs.
If you compare Casey’s swing from past videos to today, you will also see her technique is much better in this video. The heavy bell has taught her to keep the bell much higher in the hips during the backswing and developed a back to front movement instead of up and down.
If you don’t have two light kettlebells of the same weight, you can use two dumbells or a barbell for the pushing round. Find the right weight for the swing, which should be slightly on the heavy side as we won’t be doing high rep count before resting.
Workout:
- Ten two-hand kettlebell swings
- Ten pushups
- Ten two-hand kettlebell swings
- Ten Push-press or Jerk
Five rounds
Feel free to take a break between rounds if you need to, it is generally better to go slightly heavier and take longer than go so light that you can’t go without stopping. If you want to do incline push ups on a stable surface to make them slightly easier, feel free. Incline push ups are a better option than dropping to your knees to make push ups easier, as they allow you to maintain a full body plank.
This is a fantastic combination of exercises that I use frequently with my clients and in my own workouts, so I hope you enjoy the session.
Training like this with such minimal equipment allows us to train outside and in our case, we are lucky enough to be able to train on the beach. It shouldn’t take a lot of equipment to get a great workout because a big part of this art form is doing more with less. Enjoy!
Peter Hirsh
