Kettlebell Drop Set

From last nights training - 60kg - 6kg snatch drop set

60,48,40,32,24,16,8,6kg kettlebells with 8 reps each weight with no rest

8kg and 6kg kettlebells were an a little bit of fun




This training session also included

Barbell snatch 6x3@70kg
Barbell Push press 4x6@90kg
110kg sandbag shouldering x 3 reps
Macebell 40 x 360's @18kg

Overall a good session

Diesel Crew Chaos Kettlebell Shrugs

Smitty from the Diesel Crew does it again with another great innovative exercise variation - The Chaos Shrug

Attaching bands to the kettlebells make them a totally different animal.




I've added bands to my kettlebells many times to make my training much more challenging

Check out my bench press with bands and kettlebells

Adding bands to kettlebells can make the weight feel like it is twice as heavy and twenty times more unstable

Kettlebell Links

If you're a regular visitor of KB Training for Sport, you'll notice the new look!

Before I put my links back up I wanted to ask if anyone wants their site or one they know is interesting (relating to strength and fitness) included in my link list or wants to share one?

Just drop me a line in the comments box

Regards
Rob

Sandbags and Kettlebells

Right up my street!

Sandbags and kettlebell from Smitty.

Great stuff and a great change to the usual boring routines many people do

Get at it!

The Overhead Squat OHSQ


Overhead squat is a great exercise for building the core and training your body as one piece. I constantly use the barbell overhead squat as a warm up for my lifting sessions.

The OHSQ really builds great stability and stretches out the hips and shoulders ready for action.

Some people may have trouble with the mobility required for the OHSQ, if you are one of these people, be sure to start light and constantly work on this movement at every training session once you are warmed up.

The OHSQ is even more difficult with kettlebells as it is a real challenge to your mobility.

Nice work from Shaolos with 2 x 32kg kettlebells



For more reading on overhead squatting from the master check out Dan John's Book

Josh Henkin Sandbag Challenge

Looking for a new and fresh challenge?

Check out Josh's sandbag challenge

Shouldering a sandbag 10 reps in 1 min followed by 1 min rest for 3 rounds.

For me this would be the 200 bag, ouch

Men:
180 or under: 120 pound sandbag
180-220: 150 pound sandbag
220-270: 170 pound sandbag
270 and over: 200 pound sandbag

Women:
130 or under: 50 pound sandbag
130-150: 70 pound sandbag
150-180: 90 pound sandbag
180 and over: 100 pound sandbag



Josh Henking Sandbags

Here's me recently loading 230lb sandbag onto my reverse hyper.

Josh Henkin Sandbag Challenge

Pavel Tsatsouline on kettlebells, Hardstyle and the RKC

Great video from Pavel Tsatsouline



Pavel Tsatsouline is the founder of the modern kettlebell movement. Here, Pavel discusses what is unique to his HardStyle kettlebell training and to his RKC instructor program.


Pavel Tsatsouline on kettlebells

Kettlebell Strength Circuit


New kettlebell Exercise alert

The Gladiator Press

Check out the first exercise, almost a lateral plank with press. Great core/co-ordination movement. Will be using this soon.




Marcus Martinez of MBody Strength demonstrates an intense kettlebell workout for strength using heavy kettlebells.

Workout Circuit (Repeat 4-5 Times):
Gladiator Press (5 Reps Each Arm)
Pistol Grip TGU (5 Reps Each Arm)
Snatch to Catch (5 Reps Each Arm)
2-Hand Anyhow (5 Reps Each Side)
Figure 8 to Hold (5 Reps Each Arm)

Interval Training:
Alternate between 2-Hand Swings & Burpees
(30 Sec On, 60 Sec Off for 15 Min)

Find more kettlebell workouts and free kettlebell workout plans at MBodyStrength.com


Kettlebell Strength Circuit

Macebell Exercises

Great mace bell exercise video from Aussie Kettlebells

The mace bell is a fantastic device for training the core and upper body.

Check out my 50lb macebell video




This video demonstrates some superb ideas for using a mace. Remember 360's are awesome but don't let your imagination limit your progress
Macebell Exercises

Dynamo Peter Lakatos - 40kg Turkish Get Up and Weighted Vest

This is truly impressive strength and control with a 40kg kettlebell+ 20kg weighted jacket

Peter Lakatos from RKChungary weighs in at 78kg bodyweight which makes this 76% of his body mass. Nice work!

One hand Barbell Clean and Press 72kg

My latest training session involving one handed barbell lifting.

Very difficult to do with plenty of balancing issues at the top.

Previous to this was working on kettlebell snatch ladders with 16,24,32,40 and 60kg kettlebell

Kettlebells and Indo Board Training

This is an awesome display of balance and skill.

Indo board balancing whilst cleaning, snatching and pressing a kettlebell



What is an Indo Board?

From Indoboard.com

Using the Indo Board for fun or as a serious workout helps the rider develop balance, coordination, and increased leg strength, while enhancing all important core fitness. Indo Boards improve motor skills, making the Indo Board a great cross training tool for a variety of sports, from extreme board sports to all mainstream sports that require agility and innate balance coordination.

Looks like a whole load of fun and a great challenge

The Indo Board is great for:

Board sports:

* Surfing
* Tow Surfing
* Skateboarding
* Wakeboarding
* Wake Skating
* Water Skiing
* Skimboarding
* Snowboarding
* Snow Skiing
* Mountain Boarding
* Sandboarding
* Kiteboarding
* Windsurfing
* and many more ...




Other sports:

* Football
* Baseball
* Basketball
* Golfing
* Cycling
* Hockey
* Running
* Soccer
* Rugby
* Swimming
* Martial Arts
* Tennis
* Volleyball

Kettlebells and Indo Board Training

Double Kettlebell Circuit Training

With a follow on from Boar Circuit Training

Marcus Martinez of MBody Strength demonstrates an intense kettlebell workout for strength using two 53lb (24kg) kettlebells, pull up bar, and jump rope.

Simple but very effective. Circuit style training is an old but proven method of increasing strength an fitness simultaneously.

MBODY Workout:
Renegade Rows (5 Reps Each Arm)
Double Swing (5 Reps)
Double Snatch (5 Reps)
Double Clean & Press (5 Reps)
Double Squat (5 Reps)
Pull Up Variations (4 Reps)
Active Recovery: Jump Rope (60 Seconds)





Double Kettlebell Circuit Training

Circuit Training Boar Style

The Scooby Doo pogo stick cracks me up.

This is sterling stuff from my friend Mr Boar

scooby doo pogostick x 15m
14kg sandbag lunge x 15m
70kg tyreflip x 15m
42kg sandbag clean and press x 10
32kg kettlebell row / juggle x 20
6.5kg medicine ball slams x 20
27" boxjumps x 10
mountain jumpers x 20
bycycle crunch x 20
42kg sandbag 14" stepups x 20
gay tyre jumps x 20
10 second woodyband shoulder hold x 5

70kg Kettlebell Press

70kg kettlebell press from jimmmyjimmyf

Nice one mate, looks like a rare kettlebell but did the trick.

Great idea duct taping weight disc to the bell.

Will be trying this one soon




70kg Kettlebell Press

800 Reps 16kg Kettlebell VWC

Did a Ken Jay session tonight to get back into some proper training.

Opted for the 16kg bell with 15:15 for 80 sets @ 10 reps per 15sec

Feeling really energized now (about 40 mins later), the 80 sets certainly weren't easy but buckled down and got on with it.

One real big help was the Gymboss Interval timer, which really helped me keep things moving along and track of sets.

Next session will be heavier bell and heading back towards 80 sets with the 24kg and 36:36.

Also, soon will deliver my review of Viking warrior conditioning book. Better late than never!

Barbell Bent Press - Andy Fitting

Kettlebell Jerk Monster Andy Fitting with a fine example of the bent press using a barbell.

The barbell bent press is a rare beast of an exercise that really forces the core to work overtime against the rotating barbell.

The bent press is not an actual press at all but an exercise in levering the weight and pushing against it and away from the weight until at arms length when you can return to the upright positon with the weight firmly held above your head.

Try the bent press with a kettlebell first to get the technique down and then move onto more instability with the barbell.

Awesome for core strength (but don't forget to use both arms)



Check out Andy Jerking the worlds heaviest competition kettlebell

Barbell Bent Press