Day 8 of 21 The rep scheme is more like a ladder now and we've taken the total reps down. 1-Arm Kettlebell Snatch or Swing: 6R 6L 5R 5L 4R 4L 3R 3L 2R 2L Total = 40 Shopping for a ... Continue Reading
The 21-Day Kettlebell Challenge: Day 7
Day 7 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 10R 10L 5R 5L 5R 5L 5R 5L Total = 70 For Day 5, I did the challenge with 35 lbs and didn't set the bell down. Feel free to share your ... Continue Reading
The 21-Day Kettlebell Challenge: Day 6
Day 6 of 21 Rest Day This is a good time to focus on some skill work. Nothing better than a quick primer on the hip hinge for the swing and how to prepare for it. Just remember that the objective is ... Continue Reading
The 21-Day Kettlebell Challenge: Day 5
Day 5 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 5R 5L 5R 5L 5R 5L 5R 5L Total = 60 I wanted to show you how I handled the Day 4 challenge with a student, Martha. It always helps to ... Continue Reading
The 21-Day Kettlebell Challenge: Day 4
Day 4 of 21 1-Arm Kettlebell Snatch or Swing: 5R 5L 5R 5L 5R 5L 5R 5L 5R 5L Total = 50 In this video, I am testing the waters for Day 4 with a 44 lbs bell. I am not doing the full reps for ... Continue Reading
The 21-Day Kettlebell Challenge: Day 3
Day 3 of 21 Today you can choose to take a rest day or do some mobility work. If you want to do something more, I am doing Turkish get ups with a 53 pound bell here. The get up can make you very strong ... Continue Reading
The 21-Day Kettlebell Challenge: Day 2
Day 2 of 21 You're still challening yourself and not competing with anyone or anything. Go at your own pace. Here's how I did on my Day 1 of the challenge. 1-Arm Kettlebell Snatch or ... Continue Reading
The 21-Day Kettlebell Challenge: Day 1
Day 1 of 21 This is your first day, take it easy. You are challening yourself and not competing with anyone or anything. 1-Arm Kettlebell Snatch or Swing: 5R 5L 5R 5L 5R 5L Total = ... Continue Reading
Fix Your Own Kettlebell Swing
There are myriad articles and video on Breaking Muscle (and elsewhere) touting the benefits of the kettlebell swing. I’ve written plenty myself about what a vital role the kettlebell swing plays in ... Continue Reading
Herculean Strength – A Kettlebell Strict Press
The kettlebell strict press demands a place at the heart of your training program. It is the most beneficial upper body pushing movement for both strength and overhead mobility. I personally do some form ... Continue Reading
Mash Up Your Kettlebell Movements to Challenge Mind and Body
You can deadlift, and I bet you can clean. But can you put the two together while standing on one leg? This may sound like the kettlebell equivalent of patting your head while rubbing your tummy, ... Continue Reading
Weaponize Your Training: Do The Kettlebell Walk
Anyone familiar with my previous work will understand my love for the kettlebell. This love is rooted in the utility and versatility of the implement. Kettlebells provide many completely unique training ... Continue Reading
Bottoms-up: Press Stimulation
“Wait, the bottoms-up press is more than just a nifty trick?” That’s right! Most athletes have attempted a bottoms-up press, but typically only for fun, novelty, or perhaps for a bet. I know almost zero ... Continue Reading
3 Exercises to Build Your Kettlebell Swing
As I wrote in my last article, the kettlebell swing is one of those bang-for-your-buck exercises that touches on the important aspects of strength and endurance. While it’s a tremendous exercise and ... Continue Reading
Simple Does Not Mean Ineffective
If you are a powerlifter, a competitive Olympic lifter or a CrossFit Games competitor, you have my permission to stop reading. But, if you are like all the rest us- you know, folks who want to be strong, ... Continue Reading
Courage Corner: Leaving the Big Gym for Better Training
About five years ago, I did something that I never thought I would do: I closed my training facility. After operating it for over a decade, teaching all over the world had made me so busy I couldn’t ... Continue Reading
The Definitive Case for the Russian Swing
The debate has raged since 2004. That was the year a CrossFit Journal article hit the internet, touting the benefits of the overhead “American” kettlebell swing over the traditional, eye-level “Russian” ... Continue Reading
2 Kettlebell Exercises to Create Incredible Trunk Power
What would you say about an exercise that will increase your work capacity, strengthen your trunk muscles and your hips, build your biceps, create incredible trunk and single leg rotational explosive ... Continue Reading
Pack Your Neck for a Safer Spine and Stronger Swings
I know for some of you this is going to rehash a topic that keeps going round and round throughout the fitness and strength community. Everyone thinks he or she is correct and scoffs at the other side. The ... Continue Reading
Can Kettlebells Improve Jumping and Balance?
Researchers from the University of Padua in Italy will soon present their recent research with ballet dancers who followed a basic kettlebell protocol for three months. We have an advance look at what they ... Continue Reading
At Arm’s Length: Old-Time Strongman Tests of Shoulder Strength
The following exercise goes by a number of names including “holding at arm’s length,” “holdouts,” and, for one version in particular, “the crucifix.” Regardless of the name, this exercise was commonly used ... Continue Reading
How to Perform a Powerful Kettlebell Dead Snatch
I am sure many of you know how rewarding of an exercise the one-arm dead snatch is. Personally, it is my favorite exercise, and as a health professional for over ten years, I have both performed and taught ... Continue Reading
Joint Safe Strength and Conditioning With Kettlebells
Week 1, Day 1 4x25 side step swings 4x5 halos per side 3x3 get ups per side 4x5 double kettlebell high pulls 4x5 double kettlebell squats 3x10 burpees 3x15 v-ups with light ... Continue Reading
Strength, Coordination, and Power With Kettlebells
Week 1, Workout 1 Joint mobility/Primal Move 2x30 sec swings 2x10 around the world 2x5 halos 3x6 double KB squats 3x6 double KB military press 3x8 good morning stretch 5x10 ... Continue Reading
