Tough Love Kettlebells

Running through the combination move called the monster named after Donkey Kong (If your too young look it up)

This is a great all over move

A dead clean, overhead squat a press, static holds
What's not to love about it

Give it a go if you want

Single pair double kb crush push up

I love these exercise and the double pairs is easier than single as you can balance out better

Master the crush push up before giving this a go and move fast if you slip 🤣

You want to keep the chest over the bell handle and push down

Enjoy

This is a great little circuit you can do for 3 to 4 rounds

swing one arm left
swing one arm right
half sn**ch left
half sn**ch right
sn**ch left
sn**ch right
Push press left
push press right
Row left
Row right
side plank lift left
side plank lift right

10 reps of each

Do it continous without putting weight down

The clean and jerk is the King of the kettlebell exercises

It works the entire body

Vasily ginko girevoy sport champion and legend once said if you only had one exercise left in the world to do, this is it

Though he recommended 10 min set with 2 x 32kg, but you gotta start somewhere

Here we can see demonstrate

She has been training for one year and is killing it in GS

Here she did a 5 min set with 2 x 16kg kb

Legend

Everyone say the crush push up is too hard to do until they attempt it

If you can do a normal push up proper., you can do one of these

The double bells is actually easier then the single bell due to weight distribution

If you plan on doing it be safe and watch for the bell buckling

The man maker now known as the womder woman is a great all over move

You do a renegade row with a push up on between
Then you jump
Clean the bells
Do a squat then finish with a press

The group loved and hated this move

You could always add more to it eg forward overhead lunges
Double sn**ch
Double half sn**ch
Some alternative press

Go wild.

Yesterday I had the pleasure in teaching the level one kettlebell workshop to a great bunch of trainers

It's always great sharing the knowledge of the bell with switched on personal trainers

Here they are teaching each other some of the moves we did

Yesterday I had the honour of representing Australia in the ikmf world championship

I achieved my goal of master of sport vet 1 40-49 years

Due to COVID there was possibility of comp hubs as the Russian, Australian and a few other didn't travel due to restrictions

It was great lifting in person as you get a rush that can help push you to new limits

I had been playing with the numbers I wanted all week as I had gone into this comp sick as a dog and was just turning the corner 3 days prior

On the day I decided

Cleans 34kg (a weight I had never done for 6 mins straight, I have done 36 for 70 so I said let's see, I choose this as I wanted a buffer for the end in case I was dying )

Clean and press 26kg

Jerk 24kg

Half sn**ch 22kg ( this set kills me it's like sprinting for 6 mins)

Push press at last min I decided 22kg as I need the reps

Overall I achieved the following
Cleans 120 (max reps)
Clean and press 60 (max reps)
Jerk 120(max reps)
Half sn**ch 105 (max 108)
Push press 118 (max reps 120)

On my first set I had a friend chalk my bell like a Christmas decoration which is something I don't do in training but I didn't want my grip to be fried

For first 3 mins I was breathing in excess chalk and them I could feel my hand rip in last 2 mins due to fatigue , grip and the chalk

My god I had never torn my hand like this and I still had 4 more lifts to go you can see a picture here https://www.instagram.com/p/CWzc_L_pL90/?utm_medium=copy_link

From then it was a battle of keeping my grip and making it through

Having a bloody hand actually made my next set the clean and press better as my technique had to be spot on
Coming from a heavy clean set the 26 kg felt light

Then into jerks this is where you get the fatigue as the reps are high and pace has to be fast
I went out and swapped each 30 sec where my pace was around 11 to 12 rpm until the end when I was swapping each 5 to 8 as triceps were gone

Then the half sn**ch with a bloody hand
This set killed me and I couldn't keep max pace as my grip was shot and I had to use my fingers to swing the bell and to flick in a way to avoid most of my torn hand

I was spent

The final set of push press