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Fitness/Health, Kettlebell

Answer: “Kettlebell Swings are Boring”

Question: WHAT IS SOMETHING THAT YOU SHOULD NEVER HEAR COME OUT OF SOMEONE’S MOUTH, EVER?

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Bit blurry, but only because the camera had a hard time capturing the awesomeness of proper form. KISS (Keep It Simple Stupid)

Tonight’s kettlebell class at Personal Best  will focus on BIG COMPOUND WORTHWHILE MOVEMENTS (what else).  What are these movements you may ask?  Well they are as follows;

  • swing
  • clean
  • press (series)
  • squat
  • snatch

Basic exercises, easy to learn but damn hard to master.  YOU should NEVER get bored with these movements.  They provide the most bang for your buck and are all completely safe to perform (provided you are using proper technique obviously). Strength? Check. Flexibility? Check. Endurance? Check. Power? Check. Provides a metabolic demand? DOUBLE CHECK.

One of my students in the first few weeks of class asked, “Do we have to do these each time?’    After counting to ten, I said yes and explained WHY these are the bulk of training.  There are MANY variations of the above exercises (single, double, hardstyle, sport style, rep/set schemes, etc) but each of the exercises is training the ENTIRE body in a biomechanically safe way.

For any students who ask what about ‘core,’ once I stop pulling out my hair (maybe this is why I shaved my head) I will patiently have them do a set of heavy double racked front squats and  see if they ask about their ‘core’ again.

Ok, ok, yes we (will)do other movements such as TGU, windmills, Russian twists, renegade rows, UBC, juggling (need to take ’em outside), etc. but for now lets focus on QUALITY movements and work towards improving basic technique.  Hint: if you cannot perform a clean with out banging the heck out of your forearm there is NO reason to be doing ‘gunslingers,’*  yes I checked out my mom’s copy of kettlewerx (before I hid them from her forever) :).  

*We will NEVER be doing these in class, so please do not ask

I am PROUD of the students for their amazing effort.  Seeing their numbers, weight, and most importantly their technique improve is a BEAUTIFUL thing.  Keep it up guys and gals!

I want to note something else as well, seeing my students once or twice a week makes programming rather difficult.  For some of the athletes,  these two hours are the only S&C they get all week and for others they are training 5-6x/wk with weights and LSD (long slow distance).  YES we scale to meet each persons current level of skill and fitness (I do not want to scare anyone away).   As such, the template I use and will continue to use is thus;

Proper Warm-up

Strength/Skill Work

Conditioning (metcon, power, endurance, etc)

Cool Down

If time allows, I like to throw in loaded carries or another treat for the athletes after the conditioning portion so they know they are getting their moneys worth.

Here is today’s workout:

Snatch Practice followed by:

GS Snatch 1 min Rt/1 min Lt

Rest 1 min, repeat 10x

Trash-can Circuit, rest 30 sec, repeat 3x

  • Goblet Squat 30 sec
  • HS Swing 30 sec
  • Mtn Climbers 30 sec

Cool Down

Below is a quick video on how to take care of your hands, these will be of great use after the snatch heavy workout!

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About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.

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