Not Just Muscle
Posts tagged kettlebells
Kettlebells are Swinging
Mar 1st
It has been a wonderful week getting back to my routine of training hard. Not only did I finally have the opportunity to move some metal in the form of a kettlebell, I also ordered and received a TRX suspension training system. Wow. So many ways to work out, so little time. Below are two workouts I did this week plus the one I’m doing tomorrow. NOTE: Read the Disclaimer! Please work with a certified kettlebell trainer when starting kettlebell training.
Turkish Get Ups and Swings
A very simple protocol. Set your timer for whatever time you have: 15-20 minutes. Perform 15 swings, one or two-handed. You know what you need to work on. Then perform one Turkish get up. Just one, not one per side. Repeat the sequence alternating sides for the Turkish get ups, until time is up. This is my go-to workout. It is so simple, but it is a complete strength and conditioning workout.
Mixed TRX exercises and Swings
Set your timer for :30 work/:30 rest for 24:00. Complete the following exercises:
- TRX rows, Swings. Repeat twice.
- Goblet Squats, Swings. Repeat twice.
- TRX Chest Presses, Swings. Repeat twice.
- TRX Ab Rollouts, Swings. Repeat twice.
I needed a rest day after that one. When I did the workout, I actually substituted some kettlebell snatches for swings. I ended up with a pretty good case of DOMS (delayed onset muscle soreness).
For tomorrow’s workout I’m focused on lots of swings. They are starting to get easier and I can tell my conditioning is improving. I want that trend to continue. I am also still a little stiff and don’t feel ready for any more TRX work yet. Here is what I will do:
On the Minute Swings
Set your timer for 1:00 intervals for 10-20 minutes. When the timer goes off, perform 15-20 swings. Put the bell down and rest for the remainder of the minute until the timer goes off again. You decide how many swings to do each minute. Only do as many as you can do with excellent form and listen to your body. I like to record how many I do each minute in a log book and tally them up at the end.
These workouts were probably stolen from someone else at some point. I would give credit if I could say for sure where they came from. I think Sandy Sommer, RKC first gave me the idea for the On the Minute protocol. Feel free to adapt these workouts to suit your fitness level and ability.
If you try them, please leave a comment below. I’d love the feedback. 
Life Lessons from Kettlebell Practice
Jul 16th
My “inner coach” was speaking in Life Lessons during today’s kettlebell practice. Here are 27 lessons that apply to kettlebell training, and pretty much everything:
- Keep your eye on the thing that can hurt you.
- Slow movements give you time to think.
- Pay close attention when someone wiser than you gives you advice.
- Shortcuts are ok for road trips but not for workouts.
- You’re generally stronger at the beginning of the day’s effort.
- Sometimes it is more difficult to move slowly than to go fast.
- Always warm up before starting your main activity.
- Breathe.
- When it’s time to push forward, give it everything you have.
- Quality over quantity.
- Concentrate on what you are doing.
- See yourself doing it right in your mind.
- Enjoy every opportunity for rest.
- Write things down so you don’t forget the details.
- Have fun.
- Celebrate every success. Notice but downplay the failures.
- Getting up and down holding something heavy is hard work.
- Quickly moving something heavy is hard work.
- Hard work is good for you.
- Today’s hard work will be tomorrow’s easy work.
- When a child comes in the room, notice and say something kind to them.
- You feel good when you’ve tried your hardest.
- Practice everything, even the stuff you think you’re good at.
- Some time alone can be refreshing.
- No matter how far out of your reach, never assume something you want to do is impossible.
- Refuel when you’re empty.
- Share the cool information you have.
What can you add to my list?
