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Fitness/Health, Kettlebell

Kettlebell Workout to start your week off with a BANG

9/23/2013 Kb Class

Warm-up

AMRAP 1 – 10′

  • Snatch 5x/arm
  • Walk the Plank w/Kb 5x
  • Goblet Squat 5x

Rest 5′

AMRAP 2 – 8′

  • TGU 2x/arm
  • 1 Arm Swing 4x/arm
  • Thurster 4x/arm
  • Inch Worm 2x

Rest 5′

AMRAP 3- 4′

  • Hardstyle Swing 4x
  • Burpee 2x

Rest 5′

Loaded Carry Series – Overhead, Suitcase, Racked

Stretch, go home, EAT

I want to touch upon something that is MISSING from our classes.  A VERTICAL PULL.

If you don’t know this man, I weep for you

A vertical pull is a pull up, chin up, etc. which is impossible to do with our beloved kettlebell.   Sadly, most  commercial gyms lack even the elementary pull-up bar (but compensate with tens of thousands of dollars of isolation machines) BUT Personal Best has a pull-up/dip station in the weightroom.  YAY.

If you are taking my classes that means you are members.  If you are members, you have access to the weightroom.  Since you have said access to said weightroom, there is NO EXCUSE on why you are not taking advantage of the well stocked facility.  Pull-ups are not complicated exercises so get on it!  If you cannot do a pull-up, start with a static arm hang, use a partner or resistance band for assisted pull-ups, start with elevated rows, or even perform jumping pull-ups.  If you have had traumatic shoulder injuries (like yours truly) things get a little complicated but speak with me and we can scale until you are ready for the real thing.  Also, stay AWAY from kipping pull-ups until you can do AT LEAST five strict pull-ups and until you have a QUALIFIED instructor show you how (be WARY of youtube professors).

That is all, have a great day!

GO BRONCOS

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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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