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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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The Attitude Adjuster Kettlebell Workout

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 Chicago RKC this past year).   This workout mainly focuses on the total basics - swings and get ups, with a small variety circuit.

We began with a solid joint mobility warmup, ours is a blend of moves from the classic Dragon Door DVD Super Joints, and the warm ups presented at the RKC and HKC workshops.

After that, we did a few warm up swings with a moderate or "regular" kettlebell - (choices were 12kg, 14kg, 16kg, 24kg).   Next, everyone either kept their "regular" kettlebell 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 kettlebell 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 kettlebell - cheating the hike or deceleration of a heavy kettlebell just simply DOES NOT WORK.   So get in a good habit by practicing start stop swings every now and then.   As Pavel 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 kettlebells, 5 per side (alternate), being sure to slightly pause at each of the 7 steps of the get up

A variety of kettlebells came out for the next part (the attitude adjuster - the inclusion of heavier than "normal" kettlebells 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 8kg kettlebells, 2 12kg kettlebells, 1 16kg kettlebell, 1 24kg kettlebell, 1 36kg kettlebell, 14kg kettlebell  

If someone ended up with a kettlebell that was too heavy to swing safely, they performed deadlifts instead.  Double kettlebell 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 your Gymboss or other timer for 45 seconds (work) and 30 seconds (rest) and grab kettlebell you can press 5-8 times comfortably:

  • Tactical lunges right, rest
  • Tactical lunges left, rest
  • Military press right, rest
  • Military press 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 with joint mobility and carrying all that stuff back to the storage area!

Summary

Yield
3 Servings
SourceA GiryaGirl.com ORIGINAL!
Prep time5 minutes
CategorySide Dish

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.