A light-hearted guide covering the most important principles of all kettlebell training, as previously published HERE on the Kettlebell Kings blog.
1. Thou shalt not try to hammer a bent nail. Rate movement ability above load lifted. Attempting to build strength, power or endurance on a frame that doesn’t move well leads to long-term failure and injury.
2. Thou shalt not wear a lifting belt, unless you’re a GS athlete performing the jerk or long cycle lifts. Learn to use the lifting belt you were born with. The diaphragm, pelvic floor and transverse abdominus create more tension, intra-abdominal pressure and stability than a belt ever can.
3. Thou shalt not shrug the shoulders. Power comes from the hips during ballistics and from the lats during gr...
This article is geared towards those looking to design their own home exercise routines.
All the different ways that the human body can move or be exercised fall into one or more of the following categories. In healthy human movement that involves continually moving around in three dimensions and getting up and down from the floor frequently, all of the following should be present. It’s important to include each of these into your program because the brain operates by the rule ‘use it or lose it’ – if you don’t regularly use your body the way it was designed to move, you’ll literally lose the capability. The human body is the great adaptor. It will adapt to any stimulus you regularly apply to it. If you regularly move often and well, you’ll keep...
Being a sports massage therapist, with my hands regularly doused in coconut oil, the skin on my palms is as soft as a unicorn’s scrotum. I have therefore had to pay particular attention to refining technique and building grip strength for ballistic kettlebell movements. I’d like to share the one, all-powerful drill that has helped me over the years. Contrary to popular belief, the main cause of skin damage during interval swings is not soft skin or bad technique, it’s a lack of grip strength / grip endurance.
The kettlebell clean and snatch require a higher level of skill and technique in order to keep the hand skin from tearing. However, the swing only requires the kettlebell handle to remain in one place. If the handle does not move against the...
There are many great swing training programs out there, Mark Reifkind published one this time last year. Mine is no better, it’s just another very effective and simple way of skinning the cat. Just bear in mind that any programme is only as good as its compliance.
To steal Dan John’s wonderful concept: This is a park bench programme, so you just keep going (forever!) enjoying constant gains. It has worked on most people I’ve tried it with.
Here are some success stories…
Me (37 y.o. male trainer): 32kg to 48kg in seven months, 1-3 sessions per week
54 y.o. female lawyer: 12kg to 24kg in nine months, 1-2 sessions per week
45 y.o. male businessman: 20kg to 32kg in six months, 1-3 sessions per week