Kettlebell Training

[kaz]

My earliest memories of strength training are vivid images of Kettlebells.
A tiny 4kg KB shoved at my feet and told to swing it....!
Over the next 2 years I learnt the basics and have developed my own drills, or learnt from others.

These days I stick to 10minute conditioning drills or Tabata, previously I used to participate in 45minute full body conditioning once per week.

Kettlebells are a very useful across all athletic groups.

 

[wingman]

Kettlebells are awes. I have a kb instructors cert.

Ill link you some sub 10 min hiit kb stuff when I get home.

 

[kaz]

Kettlebells are awes. I have a kb instructors cert.

Ill link you some sub 10 min hiit kb stuff when I get home.

kool
I kept a logbook of all my old WODs, going to pull out the kettlebell drills and post them here

EDIT: Wingman feel free to add yours too

 

[wingman]

Wod is such a dirty word here.
Its now called sub 10 min hiit session

 

[Sticky]

Deep, did you see my "ouchie" complex last night on FB?

6mins of KB/prowler goodness.

 

[kaz]

Deep, did you see my "ouchie" complex last night on FB?

6mins of KB/prowler goodness.

Yes! It inspired me to start this thread!

 

[kaz]

The Basic Basic as many sets in 10 mins
Ideal for beginner, works major muscle groups
20 x Basic Swings
20 x Front Squats (alt box squats)
20 x Alternate swings L-R
10 x Squat with L Arm Press
10 x Squat with R Arm Press

Kettlebell Ladder
All dual sided exercises are 5L/5R, I complete this with a 12kg Bell, the bell does not touch the ground.
Cleans
Cleans + Swing
Cleans + Swing + Snatch
Cleans + Swing + Snatch + OH Swing
Cleans + Swing + Snatch + OH swing + Squat
Cleans + Swing + Snatch + OH Swing
Cleans + Swing + Snatch
Cleans + Swing
Cleans

These are just 2 from different extremities, haven't timed myself on the KB ladder exercise

 

[chocchillimango]

hmmm I might add a few over time. Some good circuits and drills we do at KB training.

For now .. anyone able to do this? I'd be faceplanting like a pro ...

Adam Signoretta Single Arm Bottoms up Push up....http://www.conquestkettlebell.com/ - YouTube

 

[kaz]

Oh dear, I can see a wrist injury!

 

[chocchillimango]

Oh dear, I can see a wrist injury!

i was envisaging my entire body in traction LOL
my kb trainer sent it to me along with some details about doing swings using just your pinkie finger, your thumb ... it's all over the shop.

PS this is the standard KB upside down pushup: http://youtu.be/6-RUhlpzyyQ

 

[wingman]

Cell Complex:
With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps

Football Conditioning:
1 minute on, 1 minute off for 10 minutes total
During your 1 minute on, do 30 KB Swings - Russian 2 pood
During your 1 minute off, rest.
During any of the 'on' minutes, if you don't get your 30 swings done, count a penalty.
At the end, do 1000m on the rower for each penalty counted.

 

[adamklam]

I'll pull some out of my log

 

[kaz]

I'll pull some out of my log

Thanks Adam

 

[wingman]

Try the ones I listed Deep and report back. Go.

 

[kaz]

Try the ones I listed Deep and report back. Go.

That Footy conditioning one is ferocious ..... penalties is my middle name.....
But will try that when I hit FF coz they have a rower.... however can substitute burpees for penalties

 

[Bazza20]

Lol. Kettlebells for footy conditioning. What can't they do??

Funny though I've never had to swing kettlebells while running around a footy oval yet.

 

[kaz]

Lol. Kettlebells for footy conditioning. What can't they do??

Funny though I've never had to swing kettlebells while running around a footy oval yet.

Guess what, I have one called Russian Kettlebell Drill and it has nothing to do with Russians.
I have one called The Farmer walk, it has nothing to do with farmers.
This is a thread ffor kettlebell training, if you don't have genuine input then I suggest you post elsewhere. This is not going to be a shit/rubbish talking thread.

 

[wingman]

Lol. Kettlebells for footy conditioning. What can't they do??

Funny though I've never had to swing kettlebells while running around a footy oval yet.

It's an american thing, so presumably they have rectangles instead of ovals. Does that help?

 

[Bazza20]

Guess what, I have one called Russian Kettlebell Drill and it has nothing to do with Russians.
I have one called The Farmer walk, it has nothing to do with farmers.
This is a thread ffor kettlebell training, if you don't have genuine input then I suggest you post elsewhere. This is not going to be a shit/rubbish talking thread.

Deep this is genuine input. If someone is doing kettlebells for footy conditioning they are wasting there time.

General fitness training they are fine.

 

[wingman]

Deep this is genuine input. If someone is doing kettlebells for footy conditioning they are wasting there time.

General fitness training they are fine.

The programming I follow is written by an ex NFL player and it's target audience is current offseason NFL players. He programs some KB stuff for conditioning.

Not sure if you are referring to NFL or AFL when you say footy. But from what I've heard, AFL players run miles for their conditioning. Wouldn't like to be them.