I opted for the second route and came up with some of
the kettlebell drills that inspired me to develop the EKG system.
Power cleans, core / ab drills, sled dragging,
some kettlebell drills, direct arm and calf exercises, and get ups are just a few examples.
However,
kettlebells drills are severely limited in the Upper Body Pulling and Flexing movement patterns.
«Gorilla» style is sometimes called «alternating,» but we use «alternating» to describe movements where the implement switches hands with each rep, so it doesn't fit with double
kettlebell drills.
Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard
kettlebell drills.
Once you can do 10x8, move up to heavier kettlebells or pick harder
kettlebell drills and start back at 10x5.
Summary Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard
kettlebell drills.
The Kettlebell Swing exercise is one of the most iconic and beneficial
kettlebell drills.
As with many
kettlebell drills, the...
Workout Summary Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard racked
kettlebell drills.
Not exact matches
Airbike for 43 cals (warm up pace) 35 ab rollouts 35 Plate leg raises 35 bicycle crunches 4 rounds: 30 seconds
Kettlebell Swings / 60 seconds heavy bag boxing
drills 2:00 Plank 4 rounds: Airbike intervals 20 second sprint / 40 second rest
A
kettlebell can also be secured to one end of the Battle Rings and thrown over a pull up bar for use in
drills that are usually reserved for cable / pulley systems; these exercises include tricep extensions, woodchoppers, and new functional
drills that can help people develop throwing power.
The Alternating Double
Kettlebell Reverse Lunge is a surprisingly difficult
drill that does more than simply challenge your legs.
Similar to traditional weight training, effective
kettlebell training requires a balanced approach and an emphasis on the basic compound
drill that provide the most bang for the buck.
Explosive power exercises involve ballastic movements similar to
kettlebell training as well as numerous slam
drills.
Be sure to use the
Kettlebell from Ground variation if you don't have the ability to perform this
drill with precision and confidence.
This full body routine starts with two strength sets followed by a challenging circuit featuring
Kettlebell juggling and two challenging bodyweight
drills.
Pavel Tsatsouline Former Russian Special Forces
Drill Instructor, Founder of the RKC School of
Kettlebell training
The movement combines several other
kettlebell exercises into one fluid drill, including the Kettlebell Pull Over, Kettlebell Overhead Sit Up, and aspects of a Sitting Kettlebell 2 -
kettlebell exercises into one fluid
drill, including the
Kettlebell Pull Over, Kettlebell Overhead Sit Up, and aspects of a Sitting Kettlebell 2 -
Kettlebell Pull Over,
Kettlebell Overhead Sit Up, and aspects of a Sitting Kettlebell 2 -
Kettlebell Overhead Sit Up, and aspects of a Sitting
Kettlebell 2 -
Kettlebell 2 - Hand Curl.
Just remember to start slow and listen to your body; if something does not feel right it is likely a structural issue that may require you to step back in to building your foundational
drills without external loads before moving the
kettlebells.
The
kettlebell halo to reverse lunge is a tremendous stability
drill for the hips and shoulder girdle.
Note that this movement is different from the
Kettlebell Clean and Squat exercise which breaks down the
drill into two distinct movements.
This
drill is identical to the bodyweight version, but includes holding two relatively light
kettlebells in the rack position.
Therefore, I must either perform the
drills, or do not even touch the
kettlebells.
Exercise Summary The Alternating Double
Kettlebell Reverse Lunge is a surprisingly difficult
drill that does more than simply challenge your legs.
By progressing through a series of hip explosion
Kettlebell movements, squats, and finishing with a hip mobility
drill, we can assure you any stiffness you may have suffered will be alleviated with this routine.
Summary The 2 - Hand
Kettlebell Clean from Ground to Press is an excellent
drill that involves an explosive clean, a 2 - handed catch, and a press into a single compound movement.
Summary The
Kettlebell Squat Anyhow exercise is a dynamic
drill that provides a full body workout.
The 2 - Hand
Kettlebell Clean from Ground to Press is an excellent
drill that involves an explosive clean, a 2 - handed catch, and a press into a single compound movement.
The Figure 8 to Hold
kettlebell exercise is an excellent core strength and conditioning
drill that takes advantage of the unique design of the
kettlebell.
The
kettlebell can be used for such
drills, but once the bell is swung across the front of your shins there will understandably be some fear that you might clip yourself, as it is likely to happen.
Easy push - ups (hands placed on my desk) Double
kettlebell hover deadlifts (hold for 1 second every time the KBs are 1 inch above the ground) Downdog + deep lunge with rotation mobility
drill
This is a full body
drill, so really focus on using your hips to help drive the
kettlebell up.
Summary The
Kettlebell 2 - Hand Get Up exercise is the perfect precursor to the Double
Kettlebell Turkish Get Up
drill.
In this
drill you are using a
kettlebell to understand that driving off the rear foot and extending that staggered stance hip is actually going to be the main power generator to get the
kettlebell overhead.
I can't emphasize this enough, the
Kettlebell Swing is an explosive core strengthening exercise; with that said, you need to be activating your core during the
drill!
Adding the following
drills are also going to get you to that next
Kettlebell.
Utilize this
kettlebell exercise for conditioning sets or as an active recovery
drill in between harder work periods.
Last week's skill of the week was the
Kettlebell Overhead Reverse Lunge, the reason for using this particular
drill was to help participants and coaches see and refine the alignment necessary to maximize the positive training effects of the
drill.
The theory behind using this
drill is that it is common to struggle to perform multiple 1 - Arm Swing repetitions with a heavier
Kettlebell.
The 1 - Hand Steel Bell Swing is a ballistic movement that has many of the same benefits as the
Kettlebell Swing
drill.
Tips & Safety: If you are not completely comfortable performing the standard
Kettlebell Windmill or the Double
Kettlebell Windmill, you should not be attempting this
drill.
The
Kettlebell Horse Stance Gorilla Snatch is an extremely challenging
drill that requires full body strength during every step of the exercise.
Tips & Safety: If you are not completely comfortable performing the standard
Kettlebell Windmill, you should not be attempting this
drill.
I've also used dumbbell swings or
kettlebell swings for these 5 - minute
drills and they work great.