Here is a great video I was sent today by Jason C Brown of Kettlebell Athletics. It shows a really neat trick that you can use to make sure your swings are hip dominant. I see way too many people turning the swing into a squatting move, this technique will help get you out of that habit.
Follow the link below to see the video........
Kettlebell Swing Tips
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
Thomas Edison
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save & preserve it.”
Plato 427-347 BC
Gymless Training Blog
Kettlebell Swing Tips
Alistair Ramsay - Monday, June 28, 2010
Steve Cotter Showing Off
Alistair Ramsay - Friday, February 12, 2010
A friend of mine showed me this video yesterday and thought I would share it with you all. The video shows Steve Cotter (one of the leading authorities on kettlebell training) playing around with what looks like a 24kg kettlebell. He makes it look like it is filled with helium, very impressive!!
Have a great weekend
Have a great weekend
Share
|
Can Kettlebells be integrated with other forms of training?
Alistair Ramsay - Monday, November 23, 2009
Absolutely. Kettlebells can be
integrated into a more sophisticated training program which takes
advantage of multiple training tools (barbells, dumbbells, medicine
balls etc), In this context one great way to use kettlebells is as a
conditioning tool to supplement maximal strength work done with the
barbell. You can also use kettlebells to work the body from different
angles which the big barbell lifts don’t hit. For example, Bent
Presses, Turkish Get Ups, Windmills etc.
Here is an example of a weekly workout schedule which you could use implementing different tools;
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Here is an example of a weekly workout schedule which you could use implementing different tools;
- Monday – Maximum Strength (Barbells, Dumbbells)
- Wednesday – Conditioning (Kettlebell Circuits)
- Friday – Speed and Explosiveness (Bodyweight, Kettlebells, Medicine Balls)
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
Kettlebell Workout For Sustained Strength
Alistair Ramsay - Monday, November 23, 2009
Here is a summary of what we did in last
wednesdays kettlebell class, the workout is great for strength
endurance, stamina and cardio.
Round 1 - Burpee’s and Kettlebell Jerks (4 mins)
Round 2 – Front Squats and 1 arm Swings (4 mins)
Round 3 – Scorpion Push Ups and Plank (3 mins)
Round 4 – Two handed Swing and Figure 8 to Hold (3 mins)
Round 5 - Clean & Press and Slingshot (4 mins)
Round 6 - Hand to Hand Clean and Overhead Lunge (4 mins)
N.B. Within each round we did 30 second splits of each exercise, alternating arms where appropiate.
Your aim is to not put the kettlebell down during the rounds. Instead you must learn to pace your lifts at a level that you can sustain. Also take advantage of the resting points that certain exercises afford (e.g. kettlebell rack position or the kettlebell lock out) where you can recover whilst not dropping the kettlebell. This is how the elite athletes of kettlebell sport are able to perform such incredible feats of strength in their training and competitions. Unlike the traditional lifting approach where you rest between sets, these guys are resting between reps. This enables them to pull off 150 plus consecutive snatches with a 32kg kettlebell in 10 minutes. Unreal.
Enjoy the workout
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Round 1 - Burpee’s and Kettlebell Jerks (4 mins)
Round 2 – Front Squats and 1 arm Swings (4 mins)
Round 3 – Scorpion Push Ups and Plank (3 mins)
Round 4 – Two handed Swing and Figure 8 to Hold (3 mins)
Round 5 - Clean & Press and Slingshot (4 mins)
Round 6 - Hand to Hand Clean and Overhead Lunge (4 mins)
N.B. Within each round we did 30 second splits of each exercise, alternating arms where appropiate.
Your aim is to not put the kettlebell down during the rounds. Instead you must learn to pace your lifts at a level that you can sustain. Also take advantage of the resting points that certain exercises afford (e.g. kettlebell rack position or the kettlebell lock out) where you can recover whilst not dropping the kettlebell. This is how the elite athletes of kettlebell sport are able to perform such incredible feats of strength in their training and competitions. Unlike the traditional lifting approach where you rest between sets, these guys are resting between reps. This enables them to pull off 150 plus consecutive snatches with a 32kg kettlebell in 10 minutes. Unreal.
Enjoy the workout
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
TGU Complexes
Alistair Ramsay - Monday, November 23, 2009
Back with a second workout for you to try this week.
This circuit style workout is based around the turkish get up and
combining this great move with other key kettlebell exercises to create
flowing complexes that challenge every muscle across the body. Each
round involves performing the first half of a turkish get up (until you
are standing tall with the kettlebell locked out over head). From this
position you move into the second part of the complex which will finish
with the kettlebell again locked out overhead. From there simply finish
off the turkish get up for the completion of 1 complex repetition.
For sustained strength (particularly in the upper body) precision of movement and a great full body workout give this program a try.
4 x 5 Minute Rounds (alternate arms with each repetition)
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
For sustained strength (particularly in the upper body) precision of movement and a great full body workout give this program a try.
4 x 5 Minute Rounds (alternate arms with each repetition)
- Round 1 - Turkish Get Up combined with Squat & Press
- Round 2 - Turkish Get Up combined with Windmill
- Round 3 - Turkish Get Up combined with Dead Clean & Press
- Round 4 - Turkish Get Up combined with Snatch
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
The Kettlebell Giant Sets Workout
Alistair Ramsay - Monday, November 23, 2009
Here is the kettlebell workout that we did this afternoon in my kettlebell class;
N.B. This is quite an advanced workout, with a high volume of work done. If you are new to kettlebells then this is not for you. The class participants training today have all been training with kettlebells for over 6 months and still found this very demanding.
All reps performed within a single giant set done without setting the kettlebell down (where possible)
Giant Set 1 – Repeated 3 x
Giant Set 2 – Repeated 3 x
Giant Set 3 Repeated 3 x
The weight used by the class participants varied from 16kg – 32kg kettlebells. When looking at overall work done in the session which lasted approximately 35 minutes the numbers were quite impressive;
16kg Kettlebell – 450 reps = 7200kg lifted
20kg Kettlebell – 450 reps = 9000kg lifted
24kg Kettlebell – 450 reps = 10800kg lifted
32kg Kettlebell – 450 reps = 14400kg lifted
That’s over 7 tonnes of weight moved with the 16kg kettlebell and a staggering 14 tonnes of weight moved with the 32kg kettlebell all in a little over 35 minutes. This follows on nicely from yesterdays post, doing this volume of work in a short space of time requires a combination of strength, stamina and cardio fitness. Again, achieving more in less time.
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
N.B. This is quite an advanced workout, with a high volume of work done. If you are new to kettlebells then this is not for you. The class participants training today have all been training with kettlebells for over 6 months and still found this very demanding.
All reps performed within a single giant set done without setting the kettlebell down (where possible)
Giant Set 1 – Repeated 3 x
- 5 Snatches (left arm)
- 10 Cleans (left arm)
- 15 Swings (left arm)
- 5 Snatches (right arm)
- 10 Cleans (right arm)
- 15 Swings (right arm)
Giant Set 2 – Repeated 3 x
- 10 Front Squats
- 10 Jerks (left arm)
- 10 Jerks (right arm)
- 10 Reverse Lunges
Giant Set 3 Repeated 3 x
- 20 Kettlebell Alternating Floor Press
- 20 Renegade Rows
- 10 Figure 8 to Hold
The weight used by the class participants varied from 16kg – 32kg kettlebells. When looking at overall work done in the session which lasted approximately 35 minutes the numbers were quite impressive;
16kg Kettlebell – 450 reps = 7200kg lifted
20kg Kettlebell – 450 reps = 9000kg lifted
24kg Kettlebell – 450 reps = 10800kg lifted
32kg Kettlebell – 450 reps = 14400kg lifted
That’s over 7 tonnes of weight moved with the 16kg kettlebell and a staggering 14 tonnes of weight moved with the 32kg kettlebell all in a little over 35 minutes. This follows on nicely from yesterdays post, doing this volume of work in a short space of time requires a combination of strength, stamina and cardio fitness. Again, achieving more in less time.
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
The Kettlebell Strength Ladder
Alistair Ramsay - Monday, November 23, 2009
Are you interested in trying out a
strength training routine that produces great results in yet takes a
fraction of the time a traditional strength-training program takes?
Good, because the following article will introduce you to a training
template that will do just that.
Lets start by looking at what most people are currently doing with their strength training program; A traditional Strength Training Program looks a bit like this
To save time, what many strength coaches suggest you now do is superset or pair various exercises together (in a superset you perform one exercise then move straight onto the second without a rest). Using supersets you can effectively half your workout time. For example you might perform an overhead press immediately followed by a set of pull-ups.
The Strength Training Template that I am about to suggest takes the concept of ‘economising training time’ a step further.
Enter the Kettlebell Strength Ladder
The Strength Ladder is a 5 Round Workout repeated 5 times over a two-week cycle with an additional de-load session at the end of the cycle.
Monday (Week 1)
Round 1 – Squat
Round 2 – Squat / Press
Round 3 – Squat / Press / Pull
Round 4 – Squat / Press / Pull / Core
Round 5 – Squat / Press / Pull / Core / Posterior Chain
Wednesday (Week 1)
Round 1 – Press
Round 2 – Press / Pull
Round 3 – Press / Pull / Core
Round 4 – Press / Pull / Core / Posterior Chain
Round 5 – Press / Pull / Core / Posterior Chain / Squat
Friday (Week 1)
Round 1 – Pull
Round 2 – Pull / Core
Round 3 – Pull / Core / Posterior Chain
Round 4 – Pull / Core / Posterior Chain / Squat
Round 5 – Pull / Core / Posterior Chain / Squat / Press
Monday (Week 2)
Round 1 – Core
Round 2 – Core / Posterior Chain
Round 3 – Core / Posterior Chain / Squat
Round 4 – Core / Posterior Chain / Squat / Press
Round 5 – Core / Posterior Chain / Squat / Press / Pull
Wednesday (Week 2)
Round 1 – Posterior Chain
Round 2 – Posterior Chain / Squat
Round 3 – Posterior Chain / Squat / Press
Round 4 – Posterior Chain / Squat / Press / Pull
Round 5 – Posterior Chain / Squat / Press / Pull / Core
Friday (De-Load)
Single Round – Squat / Press / Pull / Core / Posterior Chain
Repetitions & Rest
Repetitions per exercise can vary from 3-8 depending on your training goals. Some rough guidelines are included below;
Focus on Strength
Fewer reps (3-5), and a heavier load (80%+ 1RM) Longer Rest Periods between rounds (2-3 minutes)
Focus on Size
More reps (5-8 and a slightly less heavy load (70-80% 1RM) Shorter rest periods between rounds (30seconds-2minutes)
What are the advantages of the Strength Ladder are;
Balanced Program – Over 2 weeks each you will perform 16 sets in each exercise category providing a nice overall balance to your training. Most people will spend 2 weeks doing 30 sets of bench pressing couple with 5 sets of pulling exercise and maybe a solitary lower body set. This program takes care of all that for you.
Frequent Practice – Every session each exercise category will have at least 1 set of work to complete. This frequent stimulation is excellent for neural strength gains
Built in Recovery – After performing 5 sets of an exercise, the volume drops right down for the following few workouts allowing plenty of recovery time for those particular muscles
Metabolic Effect – The latter rounds of the ladder add a metabolic element to your training
Time efficient – Completing a Strength Ladder should take a little over 10 minutes depending on how much rest you allow between rounds. Perfect to fit into a lunch break or for those seriously low on free time.
Variety – After a two week cycle you can substitute in 5 new exercises meaning you are constantly presenting your body with new challenges to adapt to
If you are after a new strength-training program then give this one a shot and let me know how you get on.
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Lets start by looking at what most people are currently doing with their strength training program; A traditional Strength Training Program looks a bit like this
- Perform a set, rest, perform a set, rest
- Continue until completion of desired number of sets
- Switch Exercises
- Perform a set, rest, perform a set, rest
- Continue until completion of desired number of sets
- Switch Exercises
- Perform a set, rest, perform a set, rest
- Continue until completion of desired number of sets
- Switch Exercises
- And so and so forth until your workout is completed
To save time, what many strength coaches suggest you now do is superset or pair various exercises together (in a superset you perform one exercise then move straight onto the second without a rest). Using supersets you can effectively half your workout time. For example you might perform an overhead press immediately followed by a set of pull-ups.
The Strength Training Template that I am about to suggest takes the concept of ‘economising training time’ a step further.
Enter the Kettlebell Strength Ladder
The Strength Ladder is a 5 Round Workout repeated 5 times over a two-week cycle with an additional de-load session at the end of the cycle.
- Monday (week 1)
- Wednesday (week 1)
- Friday (week 1)
- Monday (week 2)
- Wednesday (week 2)
- De-Load Friday (week 2)
- A Squatting Exercise
- A Pressing Exercise
- A Pulling Exercise
- A Posterior Chain Exercise
- A Core Exercise
Monday (Week 1)
Round 1 – Squat
Round 2 – Squat / Press
Round 3 – Squat / Press / Pull
Round 4 – Squat / Press / Pull / Core
Round 5 – Squat / Press / Pull / Core / Posterior Chain
Wednesday (Week 1)
Round 1 – Press
Round 2 – Press / Pull
Round 3 – Press / Pull / Core
Round 4 – Press / Pull / Core / Posterior Chain
Round 5 – Press / Pull / Core / Posterior Chain / Squat
Friday (Week 1)
Round 1 – Pull
Round 2 – Pull / Core
Round 3 – Pull / Core / Posterior Chain
Round 4 – Pull / Core / Posterior Chain / Squat
Round 5 – Pull / Core / Posterior Chain / Squat / Press
Monday (Week 2)
Round 1 – Core
Round 2 – Core / Posterior Chain
Round 3 – Core / Posterior Chain / Squat
Round 4 – Core / Posterior Chain / Squat / Press
Round 5 – Core / Posterior Chain / Squat / Press / Pull
Wednesday (Week 2)
Round 1 – Posterior Chain
Round 2 – Posterior Chain / Squat
Round 3 – Posterior Chain / Squat / Press
Round 4 – Posterior Chain / Squat / Press / Pull
Round 5 – Posterior Chain / Squat / Press / Pull / Core
Friday (De-Load)
Single Round – Squat / Press / Pull / Core / Posterior Chain
Repetitions & Rest
Repetitions per exercise can vary from 3-8 depending on your training goals. Some rough guidelines are included below;
Focus on Strength
Fewer reps (3-5), and a heavier load (80%+ 1RM) Longer Rest Periods between rounds (2-3 minutes)
Focus on Size
More reps (5-8 and a slightly less heavy load (70-80% 1RM) Shorter rest periods between rounds (30seconds-2minutes)
What are the advantages of the Strength Ladder are;
Balanced Program – Over 2 weeks each you will perform 16 sets in each exercise category providing a nice overall balance to your training. Most people will spend 2 weeks doing 30 sets of bench pressing couple with 5 sets of pulling exercise and maybe a solitary lower body set. This program takes care of all that for you.
Frequent Practice – Every session each exercise category will have at least 1 set of work to complete. This frequent stimulation is excellent for neural strength gains
Built in Recovery – After performing 5 sets of an exercise, the volume drops right down for the following few workouts allowing plenty of recovery time for those particular muscles
Metabolic Effect – The latter rounds of the ladder add a metabolic element to your training
Time efficient – Completing a Strength Ladder should take a little over 10 minutes depending on how much rest you allow between rounds. Perfect to fit into a lunch break or for those seriously low on free time.
Variety – After a two week cycle you can substitute in 5 new exercises meaning you are constantly presenting your body with new challenges to adapt to
If you are after a new strength-training program then give this one a shot and let me know how you get on.
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
The Kettlebell Countdown Workout
Alistair Ramsay - Monday, November 23, 2009
Here is a great routine that will test your strength and endurance as you race against the clock to complete the workout.
Here is how the kettlebell countdown workout is setup;
Push Up
The first person came home in 4 minutes 18 seconds (quick!!)
Here is how the kettlebell countdown workout is setup;
- Pair two kettlebell/bodyweight exercises
- Choose exercises that work different muscle groups
- Perform 10 reps of exercise 1
- Perform 10 reps of exercise 2
- Perform 9 reps of exercise 1
- Perform 9 reps of exercise 2
- Perform 8 reps of exercise 1
- Perform 8 reps of exercise 2
- You get the idea.....continue until you hit singles on both exercises
- 110 reps done!!
Here is how it was set up in last week's kettlebell class
Kettlebell Countdown Set 1
Double Kettlebell Push Press
Figure 8 to Hold
The first person came home in 6 minutes 18 seconds
Kettlebell Countdown Set 2
Renegade Rows
Kettlebell Front Squat
The first person came home in 6 minutes 39 seconds
Kettlebell Countdown Set 3
Push Up
The first person came home in 4 minutes 18 seconds (quick!!)
This workout is short but very intensive. As always
take rests when you need them. Never sacrifice technique for a quicker
time, if you cannot perform a movement properly then rest until you can.
By recording your time, you give yourself a great target to try and break the next time you repeat the workout. Go for it.......
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
Busting through Kettlebell Pressing Plateau's with the TNT Cable Press
Alistair Ramsay - Monday, November 23, 2009
If your kettlebell presses have hit a
plateau whereby you are comfortable lifting Kettlebell A but cannot yet
press Kettlebell B then there is one piece of training kit that you
should get your hands on.....the TNT Cable System
This awesome bit of kit will help you bust the strength plateau in no time and help you make impressive gains in strength, size and power. The magic of the TNT Cable System is that it reverses the normal strength curve experienced when lifting a traditional weight.
When you lift a kettlebell, the movement will get easier as the joints move to more favourable biomechanical positions. This is a result of the muscles having more efficient lines of pull on the bones they are attached to.
To imagine what I am talking about, visualise the bicep curl. When you arm is fully extended the line of pull your biceps have on the forearm is very weak. However if you bring your arm to 90 degrees then the lines of pull are much stronger. This is why you can lift a much heavier weight when only using a partial range of motion in this movement (not advisable).
These weaker biomechanical positions are referred to as sticking points in strength training exercises. In the kettlebell press, your sticking point is early in the movement when you are shifting the kettlebell up and away from the rack position. In this position your shoulder muscles are unable to apply as much force and your triceps are not in the equation at all. However as the kettlebell moves upwards your shoulder muscles are able to impart greater force and begin to receive the backing of the tricep muscles furthering increasing the strength of the movement making the weight easier to lift.
The TNT Cable System uses elastic resistance, as such when the handles are pressed further from the rack position the resistance steadily increases. So when you reach the positions where you are biomechanically stronger, the resistance is much greater creating a far greater challenge than when lifting a fixed weight object such as a kettlebell. Seriously, it is hard work!!
Using this TNT Cable System allowed me to increase my reps with a 32kg kettlebell from 5 to 10 in a short period of time. 24kg kettlebells are now almost effortless to move.
So if your stuck in a rut with your kettlebell presses, give this method a try
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
This awesome bit of kit will help you bust the strength plateau in no time and help you make impressive gains in strength, size and power. The magic of the TNT Cable System is that it reverses the normal strength curve experienced when lifting a traditional weight.
When you lift a kettlebell, the movement will get easier as the joints move to more favourable biomechanical positions. This is a result of the muscles having more efficient lines of pull on the bones they are attached to.
To imagine what I am talking about, visualise the bicep curl. When you arm is fully extended the line of pull your biceps have on the forearm is very weak. However if you bring your arm to 90 degrees then the lines of pull are much stronger. This is why you can lift a much heavier weight when only using a partial range of motion in this movement (not advisable).
These weaker biomechanical positions are referred to as sticking points in strength training exercises. In the kettlebell press, your sticking point is early in the movement when you are shifting the kettlebell up and away from the rack position. In this position your shoulder muscles are unable to apply as much force and your triceps are not in the equation at all. However as the kettlebell moves upwards your shoulder muscles are able to impart greater force and begin to receive the backing of the tricep muscles furthering increasing the strength of the movement making the weight easier to lift.
The TNT Cable System uses elastic resistance, as such when the handles are pressed further from the rack position the resistance steadily increases. So when you reach the positions where you are biomechanically stronger, the resistance is much greater creating a far greater challenge than when lifting a fixed weight object such as a kettlebell. Seriously, it is hard work!!
Using this TNT Cable System allowed me to increase my reps with a 32kg kettlebell from 5 to 10 in a short period of time. 24kg kettlebells are now almost effortless to move.
So if your stuck in a rut with your kettlebell presses, give this method a try
If you have any question/comments regarding this post it would be great to hear from you. Please get in touch using the "comments" link below and I shall aim to get back to you ASAP
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
5 of the Best Kettlebell Exercises for Speed and Explosiveness
Alistair Ramsay - Monday, November 23, 2009
There are many different exercises that
you can perform with a kettlebell for improving your speed and
explosiveness. One of the things I like about using kettlebell to
develop speed and explosiveness is that unlike Olympic Lifts the
exercises performed with a kettlebell are not nearly so technical thus
are easier and safer to master whilst still providing a great training
effect.
As with any program focusing on speed and explosiveness, the key here is to ‘train fast’. When performing explosive kettlebell lifts you must aim to move the weigh as quickly as possible.
“Train Fast – Be Fast”
“Train Slow – Be Slow”
Below I have listed 5 of my favourites and laid out a training program incorporating the movements.
(N.B. When selecting a weight to use in a explosive kettlebell training program go for a reasonably heavy but sub-maximal weight. 70-80% of your 1RM works well)
Reps are kept low in this training program as your focus is on speed and quality of movement. You should not be looking to exhaust the muscles in any one set!!
Warm Up
Full Body
Stomp Snatch (5 sets of 2 reps per arm)
Superset 1
Explosive Swings & Kettlebell Jerks (5 sets of 3-5 reps)
Superset 2
Dynamic Lunge & Hang Snatch (5 sets of 3-5 reps)
Sprints
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
As with any program focusing on speed and explosiveness, the key here is to ‘train fast’. When performing explosive kettlebell lifts you must aim to move the weigh as quickly as possible.
“Train Fast – Be Fast”
“Train Slow – Be Slow”
Below I have listed 5 of my favourites and laid out a training program incorporating the movements.
- Stomp Snatch
- Explosive Kettlebell Swing
- Dynamic Lunge
- Kettlebell Jerk
- Hang Snatch
(N.B. When selecting a weight to use in a explosive kettlebell training program go for a reasonably heavy but sub-maximal weight. 70-80% of your 1RM works well)
Reps are kept low in this training program as your focus is on speed and quality of movement. You should not be looking to exhaust the muscles in any one set!!
Warm Up
Full Body
Stomp Snatch (5 sets of 2 reps per arm)
Superset 1
Explosive Swings & Kettlebell Jerks (5 sets of 3-5 reps)
Superset 2
Dynamic Lunge & Hang Snatch (5 sets of 3-5 reps)
Sprints
- 5 x 10m Sprints
- 5 x 20m Sprints
- 5 x 40m Sprints
Alistair Ramsay
BSc Applied Sports Science
Personal Trainer London
Share
|
Recent Posts
Tags
Recommended Equipment Principles of Training Conditioning Recommended Articles Strength Training Outdoor Fitness Core Training Recommended Books Yoga Motivation YouTube Highlights Quotes Bodyweight Training Calisthenics Kettlebell Training Band Training Suspension Training Body Composition
- Band Training (1)
- Body Composition (4)
- Bodyweight Training (39)
- Calisthenics (38)
- Conditioning (18)
- Core Training (2)
- Kettlebell Training (31)
- Motivation (13)
- Outdoor Fitness (4)
- Principles of Training (29)
- Quotes (6)
- Recommended Articles (28)
- Recommended Books (15)
- Recommended Equipment (11)
- Strength Training (9)
- Suspension Training (4)
- Yoga (1)
- YouTube Highlights (55)