KETTLEBELL COMPOUNDS AND CHAINS
Putting together everything we have learned so far into a fun set of full body exercises that not only helps you with your technique but can be used on it’s own solely as an entire training session.
5 One arm swings, 5 highpulls, 5 cleans, 5 presses, 5 squats, 5 snatches, switch hands and repeat. Everyone really seemed to like this, if you are using this for training you can pick whatever movements you want, how many reps you want, do a set of 5, then 7, then 10 or up your bell size and do less reps. There are hundreds of different combinations to put together as a set of compounds.
Chains are fun too, they are one move after the other, for example, one swing, one highpull, one clean, one press, one squat then one snatch. Do as many rounds as you can then switch sides.
http://www.youtube.com/watch?v=9SmdG_-dYbA
PROGRESSION COMPOUNDS
Pick a few exercises put them in a series and increase your reps
1 clean, 1 squat, 1 press
2 cleans, 2 squats, 2 presses
3 cleans, 3 squats, 3 presses
4 cleans, 4 squats, 4 presses
5 cleans, 5 squats, 5 presses
This is a real killer/burner, pick the right sequence and you can do a few rounds for a full body burn !
METABOLIC CONDITIONING
Swing Squats (swinging and squatting at the same time, glue and hamstring burner)
Highlight of the workshop so far, nobody had ever seen or done these before, I set the clock for 1 min. Most finished, that was cruel of me but I told them to stop when they needed too.
Drop/Swing Squat Combo
30 Seconds of drop squats then 30 seconds of swing squats, again they hate me.
http://www.youtube.com/watch?v=QtD2TC1jwUo
Second round of these on the drop squat go up on your toes to work the calves.
FIGURE 8 HOLD WITH ( with squat)
If co-ordination isn’t your best quality then I suggest you sit these out, I love these, again full body, really working the outer quad and oblique along with core.
Perform a set without the squats then a set with the squat or half and half.
http://www.youtube.com/watch?v=x7nhP8k6bMI
SQUAT THRUSTERS
One bell with two hand explosive squats then launching bell overhead then switching to one hand bell hold squat thrusters, great explosive movements.
SWING LADDERS
This was also a hit, 10 swings each moving up the ladder making our way to the 32 kg bells. 10, 12, 14, 16, 18, 20, 22, 24, 32 kg bells X 10 = 120 swings
http://www.youtube.com/watch?v=pKhF2DjKgxE
The ladies were not going to let the Men show them up, they finished every last heavy swing ! Great job to all !
http://www.youtube.com/watch?v=TrPMg6JodTA
DOUBLE KETTLEBELLS
By the time we got to doubles everyone was gassed, I still wanted to demonstrate the effectiveness of double bells. Twice the training in half the time, I also think it teaches you to be equal on both sides, not one hand dominate.
Double swings
Double Highpulls
Double side swinging rows
Double presses
Double Snatches
http://www.youtube.com/watch?v=dRi22J2dx1k
Double Clean and Jerk in Competition
http://www.youtube.com/watch?v=Yl1Mp-wvASk
ABS
I demonstrated what you could do lying on the floor with your bells.
Double bell overhead sits ups, half get up, floor thurster.
http://www.youtube.com/watch?v=rhqZSLDHlDc
Ken Demonstrated the Windmill, who knew powerlifters were so flexible and then the kettlebell twist, really great ab burner.
Question and Answer period, lots of interesting questions and some discussions.
I had a great day, Ken had a great day and I am pretty sure all 10 attendees had a great they, they left with a new appreciation of how effective kettlebells can be and how technical they really are. 6 hours of hands on kettlebells is a lot of work and I’m sure most will be very very sore and tired.
I want to thank Dave and Traci Tate for inviting us down to share our passion and to Live, Learn and Pass On.
Ken and I took this opportunity to give to the less fortunate. We donated 100 % of our proceeds to the “Make a Wish Foundation” in hopes that it will help bring joy to sick child and help make their Wish come true.
Thank you to all participants, Traci, Holly, Holly, Tim, Kim, Laurie, Omar, Brandon, Sandy and Kayla for coming out, we hope you learned a lot and will take what you learned and pass it on. Some travelled a long way to come to this workshop, Omar drove 9 hours about the same distance Ken and I travelled, so thank you from the bottom of our hearts, we will never forget this day and we are here for continued support and help when needed.
#livelearnpasson #driven #kettlebells #passiontrumpseverything #teameletefts
