Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
If you've followed this site for even a short period of time, you know how much I focus on form, and the constant improvement thereof. Today was no exception, this was a collection of a few ideas from various places (the dead swing I-go-you-go ladder was inspired by the Chicagothis past year). This workout mainly focuses on the total basics - swings and get ups, with a small variety circuit.
We began with a solidwarmup, ours is a blend of moves from the classic , and the warm ups presented at the and .
After that, we did a few warm up swings with a moderate or "regular"- (choices were , , , ). Next, everyone either kept their "regular" or chose one slightly heavier (this next drill is actually a really fun one to go towards very heavy with...). We split into 2 groups, they did small ladders of dead swings aka "start-stop" swings. This type of swing requires that you re-hike and reset on every swing. It's great for practicing a proper hike of the and the control and deceleration at the end of the swing. These are two things that people sometimes neglect - and while they can sometimes "get away" with doing that with a light or moderate - cheating the hike or deceleration of a heavy just simply DOES NOT WORK. So get in a good habit by practicing start stop swings every now and then. As would say lift a light weight like it's heavy and a heavy weight as if it's light.
We did 5 rounds of the following:
- Group A did 1 swing, then Group B did 1 swing
- Group A did 2 swings, then Group B did 2 swings
- Group A did 3 swings, then Group B did 3 swings
Try and repeat straight through (but be safe)
Next we practiced get ups, with moderate to light weight, 5 per side (alternate), being sure to slightly pause at each of the 7 steps of the
A variety ofcame out for the next part (the attitude adjuster - the inclusion of heavier than "normal" seems to make everyone more confident, and break up some mental plateus) - 20 seconds of swings, 10 seconds rest/transition to the next station. We did 8 rounds. Our stations were:
2, 2 , 1 , 1 , 1 ,
If someone ended up with athat was too heavy to swing safely, they performed deadlifts instead. Double swings were encouraged, but not required - and some people chose to do alternating 1 arm swings for variety. 1-2 times through is a LOT of fun - the short intervals allow for low pressure on trying just a couple heavy swings if someone is ready.
Finally we change it up a bit with 2-3 rounds of a small circuit. Set youror other timer for 45 seconds (work) and 30 seconds (rest) and grab you can 5-8 times comfortably:
- Tactical lunges right, rest
- Tactical lunges left, rest
- Military right, rest
- Military left, rest
- Plank Taps*, rest
We practiced the balancing fun of t-push ups, basically exploring that movement for just a few moments. Then ended class withand carrying all that stuff back to the storage area!