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Kettlebell

8/21/2013 KB class – EARN IT

Warm up

Technique- Jerk.  We ARE going to master this movement today (or at least get that second dip down good n proper).  JUMP AND STOMP THE HEELS!  The jerk enables more reps and heavier weights,  KINDA A BIG DEAL. The jerk will transform you into a steel bendin’, bear slappin’ Adonis (or Aphrodite for the gals)!

So, I have choosen four full body beautiful movements today that you will complete  4′ of each (4′ rest between exercises).  Yep, it is a long set, the goal is as many reps as possible with proper technique.  You can set the bell down if needed and switch hands as often as you like.  4 hard, intense, full throttle minutes of work followed by four blissfull minutes of rest.  EARN the rest periods!  “Earn this James…” ****

  • SNATCH
  • CLEAN + SQUAT
  • JERK
  • HS SWINGS

Finishing with a quick accessory circuit to keep the body and mind  strong.

  • Around the world 30″/direction
  • Glute bridge hold 30″
  • High plank 30″
  • Birddog 30″
  • Russian twist 30″
  • Grass hoppers 30″
  • Front plank 30″
  • Flutter kicks30″

Stretch, go home, EAT

****I hope Saving Private Ryan came to mind, if not,  your homework is to watch it between ice baths.  TONIGHT

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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.

Discussion

One thought on “8/21/2013 KB class – EARN IT

  1. Can you address, either here or in the next class, how heavy of a kettlebell we should be using, and how to tell when to move up, and by how much?

    Posted by The Naughty Crafter | August 22, 2013, 10:16 PM

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