Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use any...where from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.

4 Double-clean and presses OR Double-snatches
4 Anterior Lunges (see video below)
8 Double Rows (perform at the bottom of the lunge before standing up)
8 Spiderman Pushups of KB handles (elevate feet for more of a challenge)

4 Rounds. Perform 2 rounds through doing lunges and spiderman pushups off the same leg set-up, and the following 2 rounds on the opposite.

#KB #Kettlebells #WOW

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.

1. To begin, clean ...your 2 bells into the rack position and press overhead.
2. Perform an overhead carry for 20 seconds - own your rib position!
3. Lower the bells into the rack position and carry for 20 seconds
4. Lower bells to your side and farmer's carry for 20 seconds
5. Perform KB deadlifts for 20 seconds
6. Walk your feet back and perform your choice of push-up/plank variation off the handles for 20 seconds.

Repeat 3x. Progress by increasing the time from 20-25-30 seconds per exercise. Once you can perform all 3 rounds at 30 seconds, increase the weight and start over at 20 seconds, or less if need be.

#wow #KB #kettlebells

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 3:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there....

"Not enough time" is a frequent excuse given as to why people are unable to train. This week, I put the proverbial nail in that coffin while simultaneously showing you what REAL 'cardio' and 'core' training is.

While not something you'd want to do on a regular basis, give this a try whenever you are really pressed for time, or as a 'finisher' to your regularly planned training session.

WARNING: This is not for the faint of heart.

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 2:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down:

4 'dead' cleans
4 ...1/2 kneeling see-saw or alternating overhead presses
4 reverse lunges
4 double kb bent-over row*
4 sldls's
4 spiderman pushups off the kb handles**

Rest 1-2 minutes

Repeat 4x

Note: split the work equally(2 sets each) when performing the reverse lunges and sldl's

* substitute single-arm supported bent over rows if you are unable to maintain good posture

** substitute walking planks if you are unable to perform spiderman pushups. aim for 4 'steps' per leg

#wow #kettlebells #training #workout

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 1:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down:

5 double snatches*

5 double overhead press
5 double front squats
5 double bent over row**
5 push-ups on the bell handles***

Rest 2 minutes. Repeat 5x.

Done.

* substitute double swings or cleans if you are unable to snatch
** substitute 1-arm KB rows if you are unable to maintain neutral spine
*** substitute a 20-30s plank off the handles if you are unable to perform a push-up.

#wow #kettlebells #training #workout

Pittsburgh Today Live!

Check out our appearance from today's episode of Pittsburgh Today Live!

 

What do you think....how did Jon and Kristine do for their first time?!?!

Common Kettlebell Swing Errors

The kettlebell swing trains one of the 4 major human movement patterns everyone should be proficient in – the hip-hinge. A soundly performed swing is a prerequisite for learning and performing more advanced kettlebell exercises such as cleans and snatches. It is an extremely versatile exercise which can be programmed for unparalleled fat-loss, developing explosive power of the hips and glutes(butt) for enhanced athletic performance, or in the words of world renowned kettlebell pioneer and former Russian Special Forces instructor Pavel Tsatsouline - “cardio without the dishonor of aerobics”. Feel free to add running on a treadmills and using an elliptical to the previous statement. Here are a few common mistakes seen when performing the kettlebell swing:

5 Common Kettlebell Training Mistakes

The secret is out – adding kettlebells to your exercise routine produces unparalleled results in terms of improving your strength, power, flexibility, and body composition. However, when things become popular the subtle nuances are often overlooked. Here are 5 common mistakes often seen when someone has not received instruction from a qualified RKC or HKC certified professional.

5 Common Kettlebell Training Mistakes

The secret is out – adding kettlebells to your exercise routine produces unparalleled results in terms of improving your strength, power, flexibility, and body composition. But as is most often the case with a good thing, a rise in popularity is quickly followed by an increase in bastardization by those looking to hop on the bandwagon in order to make a quick buck. Here are 5 common mistakes often seen when someone has not had the benefit of receiving quality instruction from an RKC or HKC certified instructor.

Still Alive.

I apologize for the lack of posts lately, it's been a busy few weeks. I'm still in the middle of a massive home renovation project that has essentially been taking up all my time outside of work - the good news is 2 more rooms are very close to being finished. I hadn't been working on it much over the past year or so but have gotten the 'bug' once again.

I also attended (and passed) a Hardstyle Kettlebell Certification (HKC) workshop over the weekend taught by Senior RKC Instructor Brett Jones. It was a great workshop with loads of useful information regarding not just kettlebells, but training in general, that I'm excited to apply to both clients and myself. Not to mention the day was a blast! I've had the fortune of knowing Brett for about 6 years now and I can say without hesitation he is one of the most knowledgeable people you will come across in our field - if you get the opportunity to work with him jump on it!

Nothing really to report as far as meals and readings go, as things have been pretty consistent with what you all have been seeing the last 3 months or so.