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So the idea of possesing Herculian strength
isn't enough for you? Lifting bikers over your head with one
arm while you drink a beer isn't enough for you? You want
to know how you are going to get you precious "cardio"?
You want to know where the burn is? Well grab on to a couple
pairs of "Hells Bells" and get ready for the pain! |
From weight loss to endurance training combining kettlebells
drills into a circuit will shake up your workouts and harden even
the softest hearted comrads. (Warning!!!! The following exercise
recommendation are not for people whose daily conditioning routine
involves watching t.v while using a stairmaster.)
Last week a gym rat paid a visit to my Academy asking to check
out my Kettlebells. I gladly demonstrated a couple of the basics
and highlighted the training approach for him. After my little
demo I was told "that's cool, but where's the burn."
My new friend informed me that he had been training for years
and that his endurance was very high and that he was looking for
something that would be a bit more challenging than just swinging
a Kettlebell. After impressing me with the length of time he can
run like a hamster on a treadmill I offered to give him a taste
of a Kettlebell circuit.
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With some basics under his belt and a twinkle in my eye
we began the following circuit:
We begin the burn with some easy two hand swings. When
doing a KB circuit you may choose to use time or reps as
your benchmark. My personal preference is to time my clients.
In the case of this circuit we will be using one minute
intervals. Begin by performing your double hand swing for
one minute. Perform as many repetitions as possible during
that rep.
(Note: the pictures seen to the left should not be used
as strict representations of form. These are snap shots
taken though-out the course of a complete movement and as
such do not accurately represent the entire complexity of
the exercise. The bottom picture is not the final stage
in a swing; such a position should be characterized by your
hip snapping forward and your knees locking out.)
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With a minute of "two arms swings" completed, transition
to an around the body pass. The key to this exercise is to maintain
a tight core and breathe throughout the movement.
Your arms go from loose to tight as you pass the weight from
hand to hand. For those of you who are more advanced you may want
to pass the KB through your legs in a figure eight motion and
for you real sick puppies out there you can pass the KB though
your legs as you do a wide side leg stretch.
Warning- the above drill is not recommended
for anyone with long finger nails
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After completing a minute of around the body
passing in one direction, launch into one arm swings. Maintain
good form and keep snapping your hips and knees. |
As you enter the third minute of your endurance training keep
yourself fired up and rip that Kettlebell off of the floor. Can
you feel the burn? Good, now let's get back into a set of around
the body passing. As you pass the Kettlebell around your body
remember to breath and keep a tight core. After you complete a
minute of this exercise we are going to transition back to one
arm swings and work on our other side. By the completion of the
last set of one arm swings you should have been training for five
straight minutes. Don't worry, that pounding in your chest is
only your heart telling you its still working.
All of the above exercises can be substituted and many different
variations are possible. The important part of this kind of training
is to keep moving and maintain good form. Challenge yourself!
Some people will find five minutes of this to be quite easy while
most others will find thirty second intervals enough to make them
wish their parents had reconsidered having children. The following
exercises can be woven into your training circuit along with some
simple jogging in between sets.
DOUBLE BOTTOMS UP PRESS
Hold the Kettlebell with two hands on the handle. Maintain a
tight core and press the weight overhead as you follow it up with
your eyes.
ALTERNATING RENEGADE ROW
Perform a pushup with your hands firmly on the handles of the
Kettlebells. Once you are up, press down hard on one Kettlebell
as you lift the other off of the ground and to your side.
Now you have the tools for the burn: but do you have the heart?
Start playing around with this circuit and create your own. Kettlebell
practice can and should be a lot more than merely hoisting a weight
over your head. All you need for a full body workout is a Kettlebell,
some imagination and a desire to feel the burn. Enjoy!
Shawn Mozen, ROSS IT, RKC is the owner of the Agatsu
Martial Arts Academy in Montreal, Quebec, Canada. As a full time
coach Shawn offers training in a wide variety of areas of self-improvement
including, strength & conditioning, self defense training
and MMA. His clients range from LEO, and martial artists, to weekend
warriors who are trying to get in top shape. For training info
or customized Kettlebell programs contact: shawnm@agatsu.com
and www.agatsu.com.
